While the cognitive aging process can’t be stopped, there are ways we can slow it down, according to Dr. Brett Osborn, a Florida neurosurgeon and longevity expert. Here are 10 tips.
She recommended participating in"multifaceted, layered and complex activities." "Dancing, playing more difficult games, creating arts and crafts, and [engaging in] mentally stimulating occupational activities may support attention, working memory, task switching, mental speed and other characteristics linked to cognitive reserve," Avalon said.
The doctor recommended sticking to a Mediterranean diet or a modified ketogenic diet with lots of olive and avocado oil, omega-3 fats from fish or flax, a moderate amount of protein from lean meats, and a lot of greens. For those who can’t stomach vegetables, he suggested building them into a smoothie or using a"super-food" powder as a drink fix.
"During intermittent fasting, the brain can switch to utilizing ketones generated from fat as an additional fuel source, reducing its reliance on glucose," she said."This may be protective against cognitive decline." The vast majority of the body’s circulating serotonin — a neurotransmitter that conveys messages between the brain and the body — is produced by the gut, Osborn noted.
Supplementing your diet with fermented foods such as kefir, sauerkraut, low-sugar yogurt or aged cheese can promote intestinal health. To promote quality sleep, he recommended limiting screen time and exposure to blue light that interferes with the production of melatonin, the body’s sleep hormone.Another tip is to reduce the ambient temperature of your bedroom —"65 to 70 degrees is optimal," Osborn said.
To manage stress, Osborn recommended practicing relaxation techniques such as meditation, yoga or deep breathing.and engaging in meaningful conversations can help keep your mind sharp, according to Osborn. "There is no substitute for human-to-human interaction, which stokes the biochemical pathways of the brain and encourages the release of ‘feel-good’ hormones such as dopamine and serotonin," he said.
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