Scientists and clinicians from University Health Network share their top evidence-based tips to boost your brain power as you age.
1. Nourish your body
Your brain is only two per cent of your body weight, but it consumes 20 per cent of your body’s energy. With the right fuel, your brain releases its ‘inner pharmacy’ – neurotransmitters like dopamine and serotonin – key players in mood changes, digestion and sexual health. So choose a diet that’s colourful, low in processed food and refined sugars, and has a variety of nutrients and food groups.
–Dr. Andrea Furlan, Senior Scientist, KITE Research Institute Physician, Toronto Rehabilitation Institute
2. Be social
Social interaction is a basic biological need in the same way hunger is a physiological one. What’s more, interacting with friends, family and even strangers can release the same chemicals in the brain that are associated with rewards, such as dopamine and oxytocin. These interactions may also reduce the long-term effects of stress.
-Dr. Jaideep Bains, Director, Krembil Research Institute & Co-Director and Senior Scientist, Krembil Brain Institute
3. Get some sleep
Research points to a strong relationship between good sleep health and the likelihood of maintaining good brain health later in life. Stick to a schedule so your body gets used to sleeping on a regular basis. And make sure your bedroom is restful – no watching the news or playing on your phone right before bed.
-Dr. Mary Pat McAndrews, Senior Scientist, Krembil Brain Institute & Division Head,
Clinical and Computational Neuroscience, Krembil Research Institute
4. Try new things
Your brain is complicated. It’s built on many, many connections, and the best way to keep these connections thriving is to learn a new hobby, a new skill or do something that’s going to keep your brain engaged, such as learning a new language or musical instrument. Make it challenging, make it complex, but make it something you enjoy.
-Dr. Donald Weaver, Neurologist, Krembil Chair in Drug Discovery Research for Alzheimer’s Disease, Krembil Brain Institute
5. Keep moving
Regular physical activity and exercise can improve the blood flow to your brain, reduce inflammation, improve brain immune cell health and protect it from illness. Start with 10 minutes and then build up from there, but make sure you do something every day. Take a friend with you, walk with the dog – everything counts.
-Dr. Aleksandra Pikula, Clinician Investigator, Krembil Brain Institute,
Jay and Sari Sonshine Chair in Stroke Prevention and Cerebrovascular Brain Health
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