How to Build a Stronger Brain, According to Dr. Sanjay Gupta’s New Book

Editor’s note: Dana Santas, known as “Mobility Maker”, is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions to Relieve Back Pain.”

(CNN) – Some memory loss — such as occasionally forgetting to pay a bill or not remembering a word — can be expected at any age. But cognitive decline, such as constantly struggling to remember monthly receipts or staying focused on conversations, is not a natural part of aging, according to the National Institute on Aging.

The truth is that your mind, like your physical body, is always capable of changing for better or for worse. And the degree and nature of that change has less to do with age and more to do with action.

It is well known that if you exercise consistently, you can improve the performance of your body. For example, with the right training program, you can improve how fast you run a kilometer or increase the amount of weight you can lift. However, if you don’t exercise and you spend hours sitting every day, this will lead to negative health implications, such as an increased risk of stroke, studies have shown.

What many people don’t realize is that, like their bodies, their mind’s performance improves with proper and consistent training. Similarly, when you’re not given enough stimulation, your brain becomes less capable of reaching optimal levels and more susceptible to deterioration.

You have the power to train your mind to improve sharpness and help protect it from degeneration in the future. Read on for five scientifically proven strategies you can start using today to build a stronger brain that will serve you well into your golden years.

These strategies are based on the “Five Pillars of Brain Health,” as described in the book by Dr. Sanjay Gupta, CNN’s chief medical correspondent, “Keep Sharp: build a better brain at any age“.

Move your body

When it comes to training your brain, your body is an essential part of the formula.

And exercise is the single most important thing anyone can do to improve brain function and resistance to disease, according to Gupta.

Why is exercise so important to your brain?

In his book, Gupta noted blood sugar control and reduction of inflammation: “Using sugar to fuel the muscles instead of being inactive in the blood helps prevent dramatic fluctuations in glucose and insulin … which increase blood pressure. risk of dementia. Exercise also helps reduce inflammation and this is essential to prevent dementia. “

Beyond that, physical exercise has many other science-backed brain health benefits, such as release of brain chemicals that improve mood and decreased hormone production of stress. Exercise also stimulates the release of growth factors involved in healthy function and production of all cells, including brain cells.

However, this does not mean that you have to become an ultramarathoner or weightlifter to reap the benefits. Ideally, you want to comply with the recommendation of the 150-minute World Health Organization per week, but just a few minutes of exercise a day will improve brain health and overall well-being. In fact, a recent study found that just 11 minutes of exercise per day can increase your life expectancy. To accommodate and stick with the allotted minutes of exercise, explore different ways to get moving so as not to bore you.

If you’re starting to exercise or are just getting back to exercising, make it easier with a training program that works for you.

Work your mind

The adage “use it or lose it” applies to both your body and your brain.

Keeping your brain in shape means keeping it actively involved. In his book, Gupta notes a french studio out of nearly half a million people, showing that those who retired at age 65 had a 15% lower risk of developing dementia than those who retired five years earlier.

Research also reinforces that the quality of brain involvement is important for building the brain’s long-term resilience. That means going one step beyond the mere demands of remembering a crossword puzzle and engaging in activities that require reasoning, problem solving, and acquiring new knowledge.

If you’ve always wanted to learn another language, this is a great boost. Consider trying something new with an online cooking class, starting a new hobby, or reading a nonfiction book that is outside the scope of your expertise. You may also want to try mind games online that involve speed training. Unlike puzzles that only help with working memory, puzzles have been shown to Speed ​​processing games reduce the risk of developing dementia.

Rest your body and your brain

Sleep is not just a moment of rest, but an essential restorative process that impacts every system in the body. This is especially true for the brain, which is based on a deep quality sleep every night for memory consolidation.

The US Centers for Disease Control and Prevention. report that 1 in 3 Americans you don’t get the recommended seven hours or more per night. The good news is that doing the daily exercise recommended above for better brain health will help you sleep better.

Because deep breathing helps you coordinate the “rest and restore” parasympathetic aspect of your nervous system, you can take advantage of your breath to help you sleep.

Another important aspect of resting your brain is giving yourself regular breaks from stress. This is vital for brain health, as a high level of cortisol, the stress hormone, is linked to inflammation of the brain, cognitive decline and an increased risk of Alzheimer’s disease. Fortunately, exercise has been shown to be an effective stress reliever. Other research-backed stress relieving activities include meditation, deep breathing, and mind-body practices like yoga and tai chi.

Feed your brain

There is no denying that the food and beverages we consume can have positive or negative health implications. As such, consuming certain foods and limiting others can help promote brain health and prevent deterioration. The Mediterranean diet, for example, can limit your risk of dementia, a May study published in Neurology found. This way of eating limits processed foods and red meats in favor of fresh fruits and vegetables, nuts and seeds, whole grains, and extra virgin olive oil.

That said, due to the challenges in conducting nutrition studies, there is not yet enough valid research to show a clear and direct correlation between a particular diet style and better brain health. Consequently, in his book, Gupta does not single out any one diet plan as better than another, but instead gives general nutrition advice based on current science, which he describes using the acronym SHARP:

S: Slash sugar

Research abounds in the negative aspects of health, implications of too much sugarBut blood sugar control is also an important component of brain health, as diabetes shows a strong link to dementia risk. Gupta notes that “many well-designed studies have found that people with high blood sugar levels had a faster rate of cognitive decline than those with normal blood sugar levels.”

H: Hydrate smartly

Even moderate dehydration is associated with cognitive deficits, so it is important to stay hydrated.

A: Add omega-3s from natural sources.

The fatty fish are rich in omega-3 fatty acids, which have been linked to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of people with Alzheimer’s disease.

A: Reduce portions

Portion control is an important aspect of brain health, since obesity is linked to an increased risk of dementia.

Q: Plan meals ahead

Planning ahead allows us to take brain health into account when setting our menus, helping us make better decisions about the food we eat.

Connect with others

Over the years, numerous studies have shown that strong social relationships contribute to a healthier and happier life. But when it comes to brain health, recent research has shown that these relationships also enhance neuroplasticity, the brain’s ability to change, enhance, and preserve its cognitive abilities.

Humans are social animals, so it’s not surprising that relationships play a role in brain health. It is important to actively cultivate existing relationships through regular communication and foster new relationships by participating in new activities. You can double its brain-boosting benefits by socializing in an exercise class or joining a book club or hobby group.

You should feel empowered to take control of your brain health, starting today. Taking proactive steps to improve your brain health and performance will serve you for years to come.