What is one thing that I can I do today to keep my brain healthy?

“What can I do to keep my brain healthy?” This is probably one of the most common questions that I’m asked.

Exercise should be at the top of everyone’s list! It’s basically like Miracle-Gro for your brain. High Intensity Interval Training, or HIIT, has been shown to be especially effective at boosting a neuroprotective protein called Brain Derived Neurotropic-Factor(BDNF). Don’t worry though, even if you’re not up to intervals, all exercise helps. And, the good news is that exercise can boost brain health even if someone is already experiencing cognitive decline. Yes, you read that correctly! Even if decline has already begun, you may be able to improve!

A study published in the Journal for Alzheimer’s Disease Reports researched people in their 70s and 80s, about half of whom were already experiencing cognitive decline. Participants did a 12 week intervention of 30 minutes of supervised brisk walking 4 times per week. The group with intact cognition as well as the group with mild cognitive impairment both demonstrated improved scores on cognitive tests and stronger brain connections after 4 just months.

The benefits of exercise aren’t limited to just cardio intensive activity either. Other studies have found regular stretching and balance work can also slow cognitive decline. This may be partially due to how we use our brains when doing stretches and balance.

Resistance, or strength, training has also been shown to have an anti-inflammatory effect on the whole body and a positive impact on our brain health. In fact, skeletal muscle is now often referred to as the “organ of longevity” or the “fountain of youth”.

Consistent training is so important too. One study of older women found that after just one month of stopping a training program, the cognitive function and mobility benefits of a six-month resistance-training program were erased.

Exercise also helps to reduce our stress levels which when at chronically high levels can damage our neurons and inhibit our memory and ability to learn new information.

The bottom line is to keep moving every day in any way that you can!