T.J. Samson | Destination Health | February 2019

4 DESTINATION HEALTH ways to keep your brain healthy 8 e all want to stay mentally sharp as we age. But that doesn’t necessarily have to be wishful thinking. Growing research suggests that certain habits can help your brain stay young as you grow older. Here’s a look at eight key healthy brain habits. Practice brain safety. A brain injury can hurt your ability to clearly think, learn and remember. So always buckle up with a seat belt when riding in any vehicle, no matter how short the trip. And don’t forget a helmet when playing contact sports or biking. But remember: It’s best to replace a helmet if it has been involved in a crash. Guard against falls too, especially as you age and your risk of a serious slip rises. Have your eyes and hearing regularly tested—even a slight change may cause a tumble. Also be aware of the side effects of any medicine you take. Some drugs can make you dizzy. Talk to your doctor if they do. And at home, pick up clutter that could trip you. 4 3 Feed your brain. By simply changing what you eat you may be able to help keep your brain fit. For better brain health, make your diet heart-healthy— one that’s low in saturated fats and trans fats and rich in fruits, vegetables and whole grains. Two specific diets may be particularly good for your brain, research suggests: the DASH diet and a Mediterranean-style diet. DASH is short for Dietary Approaches to Stop Hypertension, and it’s designed to lower blood pressure. To follow it: ●  ● Focus on produce and fat-free or low-fat dairy products. ●  ● Eat whole grains, fish, poultry, beans, seeds, nuts and vegetable oils. ●  ● Cut back on sodium, sweets, sugary drinks and red meat. For a Mediterranean-style diet: ●  ● Focus on produce, nuts and grains. ●  ● Replace butter with healthy fats, like olive oil. ●  ● Flavor food with herbs—not salt. ●  ● Eat fish and poultry at least twice a week. 2 Butt out. Evidence shows that smoking raises the risk of cognitive decline as we age. But quitting can reduce that risk to levels comparable to those who have never lit up. If you’ve tried unsuccessfully to quit in the past, ask your doctor for help. Just a few minutes of advice from a doctor raises the odds of succeeding at quitting. 1 Break a sweat. Exercise appears to benefit the brain just like it benefits muscles. In fact, it might both stave off mental decline and possibly even reduce the risk of Alzheimer’s disease.This may be because workouts increase the flow of blood and oxygen to brain cells. Interestingly, research also reveals that exercise in- creases the size of a brain structure crucial for memory and learning. Researchers suspect that aerobic exercise—like brisk walking—may boost your brain health more than nonaerobic exercise like stretching and toning. Aim for 30 minutes of exercise that gets your heart pumping on most days of the week. But for safety’s sake, get a green light from your doctor before significantly increasing your activity level. W Brain health