How to boost your brain power

Our trustee Catherine Loveday, neuroscientist and professor at University of Westminster, left us with a positive message at the end of her fascinating talk on Building a better brain.  

‘It’s never too late to look after your brain,’ she said.

Although we lose 2 per cent of our brain cells every year after the age of 20, it’s still possible to make what we have work better. ‘Often, we are just losing the cells we don’t need,’ says Catherine, ‘and with the right lifestyle choices it’s possible to make new connections, whatever your age.’

Some things even get better: ‘Knowledge is robust and generally people get wiser as they get older.’

It’s perfectly natural to struggle to recall a name or think of a word. ‘We slow down and our brains slow down. But research shows if we take more time, our recall can be as good as a young person’s.’

Don’t worry about looking things up on google. There’s no evidence that this will worsen memory. ‘Much worse is using a satnav,’ says Catherine. ‘Losing your brain’s ability to map and navigate your surroundings can lead to loss of brain cells and memory problems.’

Finding your own way, and even getting lost, stimulates the brain and keeps the connections going.

Catherine left us with a huge list of ways to keep our brains young – from exercising every day (‘people who exercise have stronger, bigger hearts – and bigger brains!') to having regular eye and hearing tests (‘If your senses aren’t working, you can’t take in world around you, and brain connections are lost’).

‘Diet wise, the best thing you can do is control your sugar content,’ says Catherine. Eating too much sugar can affect the way we regulate of our blood sugars, as well as our gut health – and diets high in sugar have been linked to memory problems and Alzheimer’s.

Our brains are being continually shaped by what we do and making the right lifestyle choices can help our brain cells form new connections.  'Just a few small changes can make a difference,' says Catherine.

Catherine’s top tips for a sharper, healthier brain.

Physical Health

• Regular check-ups, eg blood pressure, cholesterol, diabetes
• Brush teeth & visit dentist – studies have linked gum disease with cognitive decline and dementia
• Quit / avoid smoking
• Maintain healthy weight
• Aim to exercise every day (anything counts but take advice if currently unfit)
• Sit less, stand more, move more
• Find activities you enjoy, eg dancing
• Allow time for rest and recovery

Nutrition and Diet

• Eat lots of fresh vegetables and fruit (rainbow on a plate)
• Low fat protein & fish
• Eat whole grain foods (eg brown bread)
• Increase high fibre foods
• Reduce high sugar foods (and/or eat sweet things after a meal).
• Skip the salt
• Stay hydrated
• Monitor alcohol intake

Sleep and Relaxation

• Cherish rest and relaxation (regard as an investment not a sin!)
• Manage work-life balance – set boundaries
• Find activities that make you feel immersed and engaged
• Be realistic – good enough rather than perfect is ok!
• Improve sleep hygiene
• Learn to be in the moment
• Exercise more

Social Support and Attitude

• Identify and treasure your 5 closest friends
• Find a place or group where you belong
• Focus on the things and people you like
• Embrace novelty and challenge - ‘try something new on the menu, take a diferent route to work, see a show you’d never normally see – it all helps’
• Identify mentors / role models
• Look for opportunities to learn something new
• Look for the good in people – focus on what you have in common, not what separates you
• Volunteer

Brain training

• Treasure your memories – diaries, memory boxes, photo albums, playlists
• Identify and play to your strengths
• Embrace learning throughout life (eg online courses)
• Use strategies (eg reminders, post-its, habit)
• Take your time and pay attention
• Take up a new hobby / learn a new skill
• Reminisce

For more info on future talks from professor Catherine Loveday at the Ann Owens Centre in East Finchley. click here.