A neuroscientist has revealed the six things he does every day to keep his mind sharp.
With cognitive disorders like Alzheimer’s on the rise in the United States, Dr. Robert Friedland said strengthening your brain is more important than ever.
The University of Louisville neuroscientist told DailyMail.com: “Respect the importance of your body.”
“Instead of turning on the TV or opening the newspaper, starting the day with meditation can improve mental health.”
Dr Friedland – who is also the author of Unaging: The Four Factors That Influence How You Age – said evidence is beginning to show that looking after your oral hygiene is equally important when it comes to preventing cognitive decline.
Here’s what Dr. Friedland does every day to keep his mind in top shape:
Prioritize fiber
When it comes to brain-healthy nutrition, plant-based fiber is key, Dr. Friedland said.
That’s because fiber, which the National Institutes of Health (NIH) estimates 95 percent of Americans don’t get enough of, has been shown to reduce inflammation in the brain.
Inflammation, he said, is a direct cause of cognitive decline and conditions like dementia.
Several plant-based foods are packed with fiber, including avocados, oatmeal, broccoli, artichokes, and lentils.
In addition to avoiding processed foods, Dr. Friedland suggests avoiding beef, pork, and chicken.
“Chicken has no fiber, so when you eat chicken, you’re eating something that has no value for your microbiota or your gut bacteria,” he said.
“It would be better if the space on your plate could be filled with something that’s really good for you.”
Instead of chicken, he suggests substituting vegetables such as spinach, okra or carrots.
If you still want meat, choose an oily fish like salmon.
Mind your friends
To keep his brain sharp, Dr. Friedland makes time for social activities such as hiking, tennis, and going out with friends.
“It’s good for the brain to engage in social and meaningful activities,” he said.
Study after study shows that social isolation and loneliness are among the biggest risk factors for poor cognitive ability in older adults.
Depression from loneliness can be a precursor to this decline.
Communication can stimulate attention and memory and help strengthen neural networks. You may just laugh and talk, but your brain is hard at work. This increase in mental activity pays off over time.
In addition, a 2021 survey suggest that social support improves cognitive resilience, or the ability to overcome setbacks and stress.
Go outside
When making plans with friends, take them out. It can improve your brain health.
Dr Friedland links the benefits to the way our ancestors evolved hundreds of thousands of years ago. “They lived in a natural environment. Our genes are selected because they help us live in this environment,” he said.
A 2015 studyfor example, it suggests that this ancestral connection makes us naturally able to relate to nature.
“That exposure to the natural world also helps keep your mind safe.”
A study published in Current Directions in Psychological Science found that spending time in more natural environments improved memory, cognitive flexibility, and attention, while urban environments were associated with lower attention spans.
Don’t forget to floss
It’s clear that brushing and flossing help prevent cavities and prevent gum disease, but they can also improve cognitive function.
A 2021 study published in Journal of Post-Acute and Long-Term Care Medicine suggest that regular flossing may prevent dementia. The researchers said that each missing tooth per participant increased the risk of developing a cognitive condition.
Researchers in Japan also found that tooth loss and gum disease are associated with hippocampal shrinkagethe part of the brain responsible for memory and Alzheimer’s disease.
“Oral health is important for the brain,” said Dr. Friedland. “There’s a lot of bacteria in the mouth and you can’t get rid of all of it, but you can help control it by brushing and flossing every day.”
Eight hours of sleep
Dr. Friedland recommends getting eight hours of sleep each night to keep your brain sharp.
“Sleep is a critical part of brain health,” he said.
This is because sleep helps the brain form memories and process new information.
When you’re sleep-deprived, the protein beta-amyloid builds up in neurons.
Recent research shows that when they accumulate, they damage brain function and can cause Alzheimer’s disease, according to the National Institutes of Health.
one a small 2018 study from the NIH suggest that losing just one night of sleep leads to an increase in these proteins.
Sleep also increases the brain’s plasticity, which is its ability to adapt to new experiences and situations. Greater plasticity may lead to better cognitive function with age.
Take time to meditate
“I meditate every day and I find it very important to maintain my peace of mind,” said Dr. Friedland.
“Meditation is an opportunity every day to allow your mind to quiet down to a certain degree.”
He practices mindfulness meditation — bringing your attention to the present moment — for 30 minutes every day. While Dr. Friedland prefers the morning, he is open to it whenever he has time.
one systematic review found that meditation is a feasible practice for older adults and can offset age-related cognitive decline.
“I think it’s clear that time spent meditating is more valuable than reading the newspaper or watching television,” Dr. Friedland said.