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As the global population ages, brain health has become a growing concern, with conditions like Alzheimer’s disease, dementia, and multiple sclerosis (MS) affecting millions. While certain factors such as age and family history are beyond our control, researchers at Rush University Medical Center and around the world are uncovering ways we can protect our brains through simple lifestyle changes.
Dr. Augusto Miravalle, a neurologist at Rush who specializes in MS, emphasizes that although we can’t reverse these diseases, there are modifiable risks that we can control to help protect our brain health. “We now have data supporting nutritional strategies, exercise, mindfulness, sleep, and stress management—all of these play critical roles in brain health,” he says.
While these changes may not cure conditions like Alzheimer’s or MS, they can delay the onset, slow disease progression, and prevent further brain damage. Below are practical strategies that could help you boost brain health.
Move Your Body
Regular physical activity has long been associated with better health, but research increasingly shows its significant role in brain health. Dr. David Bennett, director of the Rush Alzheimer’s Disease Center, explains that exercise “keeps my body and brain in shape.” Studies show that long-term physical activity may be one of the best protective measures against dementia and may even reduce the risk of MS, especially if adopted early in life.
For people already diagnosed with MS, exercise can reduce symptoms like fatigue and improve mental health issues, such as anxiety and depression, that are commonly associated with the disease. Dr. Miravalle adds, “Exercise is no longer just about general health—it’s now seen as an intervention that can change the course of disease.”
Here are some exercise tips:
- Engage in 30 minutes of moderate activity at least five times a week.
- Include aerobic exercises like swimming or biking.
- Strength train a few times per week.
- Explore new activities to stay motivated.
Eat Right
What you eat plays a significant role in brain health. Diets that lead to obesity and diabetes are also linked to cognitive decline. A balanced diet, such as the MIND diet developed at Rush, can support brain health. This diet focuses on foods rich in polyphenols and omega-3 fatty acids, which have anti-inflammatory properties and may lower the risk of Alzheimer’s and dementia.
The MIND diet combines aspects of the Mediterranean and DASH diets, promoting heart health and reducing cognitive decline. Key components include:
- Extra virgin olive oil or avocado oil
- Nuts and seeds
- Fish and seafood
- Whole grains and legumes
- Leafy greens and berries
It’s also important to limit fried foods, red meat, processed foods, and sugary drinks.
Flex and Train Your Brain
Just as physical exercise keeps your body strong, mental exercises can help maintain brain health. Engaging in activities like crossword puzzles, reading, or playing strategy games like chess can strengthen brain connections and reduce the risk of memory loss. Dr. Robert Wilson, a neuropsychologist at Rush, recommends activities that challenge your mind and involve social interaction, such as joining a book club or participating in a community theater group.
Mental health also plays a key role in overall well-being. Managing stress and maintaining good sleep hygiene are crucial in preventing cognitive decline. Dr. Miravalle highlights that mental health disorders, like depression and anxiety, often affect MS patients, making stress management techniques even more important.
Find Purpose
A sense of purpose can significantly impact brain health. Studies from Rush suggest that individuals with a clear sense of purpose are less likely to develop Alzheimer’s or mild cognitive impairment. Having a fulfilling job, volunteer work, or personal goals can provide cognitive stimulation and meaningful social connections.
Patricia Boyle, a neuropsychologist at Rush, suggests setting achievable goals, learning new skills, or even taking up a new language as ways to stay mentally active and engaged.
Conclusion
While there is no cure for degenerative brain conditions like Alzheimer’s, MS, or dementia, research shows that lifestyle changes can significantly improve brain health, slow disease progression, and prevent further damage. By adopting regular exercise, a brain-healthy diet, mental challenges, and stress management practices, you can take control of your brain health.
Dr. Miravalle advises, “Even though it might feel intimidating at first to have a diagnosis of a chronic illness, there are so many things we can do to help our patients live a normal quality of life.” With the right approach, your brain can benefit from these simple yet powerful changes.
Provided by Rush University Medical Center
