5 ways to improve your brain health — without shelling out for a pricey scan
Innovative advances in technology mean that we know more about our bodies than ever before. The world of wearable health trackers already allows us to garner valuable insights on everything from how much REM sleep we’re getting each night to whether our heart is in the right zone when we’re working out, but the future of wellness is quickly scaling up in sophistication.
There’s the recently launched AI-powered Neko Body Scan — co-founded by Spotify’s Daniel Ek which offers a comprehensive analysis of your health from the inside out, as well as the world’s first ever non-invasive brain assessment, the MYndspan scan. The internal brain audit provides a structured snapshot of how your brain is functioning by examining electrical activity. At 45-minutes long it will set you back £600, promising to arm you with insider knowledge to take actionable steps to safeguard cognition.
Chronic brain disease, however doesn’t develop overnight — it’s a result of slowly-degenerating brain cells. “As we age, the prefrontal cortex, which governs decision making and executive function, gradually shrinks. This can lead to slower problem solving and difficulty concentrating. The hippocampus, essential for memory formation, also decreases in volume, resulting in forgetfulness and challenges with long term memory,” explains Valerie Stark, a neuroscientist and formulator at Novomins.
According to the NHS around four in 10 cases of dementia could be prevented by future-proofing health, and if you’re on a mission to live until 100, going down the pricey high-tech route isn’t the only way to prevent the inevitable. It’s worth scrutinising your lifestyle — after all, prevention is better than cure — and it doesn’t come with a hefty price tag either.
The Fish People
A diet rejig is one of the best early interventions for enhanced cognitive health and oily fish is one of the best add-in’s that your brain cells craves. This is because oily fish is packed with healthy omega-3 fatty acids: EPA and DHA which help to keep cell membranes intact.
60 per cent of the brain is made of fat, so when you consume good fats, (like those found in oily fish) they get incorporated into the cell membranes helping to improve cell function. Interestingly, research shows that older adults with low levels of DHA in their blood have a smaller brain size, (a key factor implicated in accelerated brain ageing). Around two palm-sized portions of oily fish per week should provide you with the omega-3 that your grey matter needs, yet in the UK only a quarter of adults currently eat oily fish. Memorise the acronym SMASH (salmon, mackerel, anchovies, sardines and herring) as these are the best oily varieties to add to your diet.
If you follow a plant-based diet or don’t want to eat fish, algae sources (chlorella, spirulina and sea moss which are all available in powdered form) are also good options.
Practice micro-meditations throughout your day
Banyan Tree Veya Phuket
There’s so many research papers highlighting the benefits of meditation on brain health. “Practising mindfulness or meditation reduces stress and cortisol levels, fostering healthier brain regions like the prefrontal cortex,” explains Stark.
Not everyone has time to sit cross legged in a darkened room, and micro meditations are a modern day antidote to the traditional method of meditating — because according to the science the benefits are down to how often you practice mindfulness rather than how long you sit in stillness.
Get in the habit of cultivating regular meditative habits like gazing up at the sky for a minute or two, focusing on your place in the world as you watch the clouds move or sitting in child’s pose with outstretched arms and closed eyes for an instant hit of calm.
There’s nothing like a fast-paced cardio session to help clear your mind, but if you want to safeguard your brain health, you’ll need to add weight training into the mix. Results from a brand new study by scientists at Massachusetts Institute of Technology found that when muscles contract during exercise, they release biochemical signals called myokines which stimulate neuron growth.
“Exercise promotes blood flow to the brain, increases the size of the hippocampus, and boosts levels of brain-derived neurotrophic factor (BDNF), which supports neuroplasticity,” adds stark.
Make sure you’re getting at least the minimum recommended 150 minutes of physical activity every week.
PA Wire
It’s no secret that zombie scrolling is bad for our brain, but finding a hobby that piques your interest has the opposite effect, helping to fire up neurons. Be strict with yourself in limiting screen time and devote those extra hours to honing a new skill. Whether it’s learning how to make fresh pasta from scratch, taking a painting course or learning the art of calligraphy your brain will thank you for it. “Learning new skills stimulates neurogenesis and helps maintain mental flexibility,” shares Stark.
The benefits of an anti-inflammatory diet — one that contains lots of fruits, vegetables and whole foods is well documented in helping to support brain health, but interestingly the texture of food could also make a difference to how well your grey matter functions. “Findings from a Japanese study suggest that eating a variety of foods with a hard structure (like nuts) helped to stimulate neurogenesis, providing an alternative to softer and easy to chew foods,” maintains Stark.
It’s thought that hard foods activate specific brain regions which helps to support cognitive performance, so keep that trail mix handy!
