2. Be Physically Active
Physical activity has a positive impact on every part of your body, including your brain. In fact, it boosts oxygen and nutrient circulation to your brain and helps prevent risk factors like diabetes, high blood pressure, and more (8).
In one study, researchers at the Cleveland Clinic in Ohio recruited almost 100 older men and women, aged 65 to 89, some of whom had a family history of Alzheimer’s disease. Half of these participants carried the carried the e4 gene, which substantially increased their risk of developing the disease (9).
Participants were split into four groups:
- e4-positive group who exercised
- e4-positive group who did not exercise
- e4-negative group who exercised
- e4-negative group who did not exercise
The e4-positive group who did not exercise underwent significant atrophy of their hippocampus in as little as 18 months. In fact, the cerebral structure had shrunk by 3% on average. The e4 group that exercised experienced no change in their hippocampus and neither did the e4-negative groups.
To benefit your brain, exercise moderately at least 3 times weekly and move around at least 30 minutes a day. Try walking around the block, swimming or cycling or get your blood flowing.
3. Vitamin B
B vitamins reduce the levels of a molecule known as homocysteine or HC in your blood. Hc damages the vascular system and can lead to strokes, heart diseases, and other vascular problems. These conditions, in turn, have a devastating effect on your brain. Also, raised homocysteine levels actually initiate cognitive impairment and poor brain performance, increase your risk of dementia, and boost brain shrinkage (10).