World Alzheimer's Day 2018: How To Improve Your Cognitive Health?

1. Maintain blood pressure and cholesterol levels

Many studies have shown that there is a connection between blood pressure and brain health. Because the circulatory system is responsible for supplying blood to the brain and when there is an impairment in the blood flow it could lead to brain tissue damage. High blood pressure is associated with poor cognitive performance and damage to the brain tissue. The small arteries in the brain are sensitive to elevated blood pressure levels and can injure them.

Also, high cholesterol levels lead to the formation of amyloid beta plaques which poses another risk for Alzheimer's disease.

2. Increase the intake of omega 3 fatty acids

Sufficient amounts of omega 3 fatty acids (DHA) prevents neurodegenerative diseases later in life. And studies have shown that increasing the intake of omega 3 fatty acids-rich foods like fatty fishes, eggs, nuts and seeds, etc., is associated with larger brain volume and a decreased risk of Alzheimer's disease.

3. Increase the intake of vitamin B12

As you age, the risk of vitamin B12 deficiency increases and moreover 20 per cent of adults over 60 years have the risk too. A deficiency in vitamin B12 is associated with Alzheimer's disease because as you age the body loses its ability to absorb vitamin B12.

4. Add herbs to your diet

Some research suggests that pairing herbs like ginkgo biloba and ginseng helps in enhancing the cognitive function and improves memory. It sharpens your brain, you experience less anxiety and may protect from brain tumours as well.

5. Consume berries frequently

Berries are said to protect the brain and they have been found to slow or reverse age-related decline in brain function. The phytochemicals and antioxidants present in the berries help to alleviate stress and inflammation in the brain, thus reducing the risk of Alzheimer's disease.

6. Increase consumption of vitamin D

Many studies have shown the association of vitamin D deficiency with increased risk of cognitive impairment in older adults. Researchers say that older adults with lower vitamin D levels may lose their memory and thinking abilities faster than older adults with normal vitamin D levels. The recommended dietary allowance (RDA) of vitamin D is 600 IU/day.

7. Stay active

Staying physically active has favourable effects on the brain at all stages of life. The reason is that physical activity enhances the blood flow to the brain and keeps the blood vessels healthy. So, if you aren't physically active, start exercising simply by jogging or walking as it will help the brain tissue produce more mitochondria which is responsible for cellular energy production.

Some Additional Tips:

• Practice meditation and yoga to improve your memory.
• Maintain social connections.
• Stimulate your mind with challenging activities like doing a crossword puzzle or learning to play a musical instrument.
• Sleep at least for 7 to 8 hours every day.
• You can also opt for different brain-training lessons that are available online.

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