Sleep, exercise, diet help brain age gracefully

  • By Barbara Quinn The Monterey County Herald
  • Monday, March 17, 2014 3:20pm
  • Life

It’s ironic. Here I am feeling stressed and losing sleep trying to finish a column about how to keep my brain from aging prematurely.

Turns out these are two culprits that can speed up the aging process of my poor brain, I learned in a recent seminar by neurologist Dr. Michael Lara.

Chronic stress turns on a type of cellular inflammation that interferes with my brain’s ability to regenerate, Lara told his audience of health professionals.

And lack of adequate sleep can negatively affect our ability to think clearly. Oh, how I know that.

I can avoid these problems when I get regular exercise and aim for eight hours of sleep at night, Lara said. Physical activity and adequate sleep help restore my brain cells and turn down the inflammatory processes associated with premature aging.

One way to get adequate sleep is to get enough magnesium in my diet, Lara said. This mineral works on nerve transmitters that slow the brain and make it easier to get to sleep and stay asleep.

How much magnesium? About 400 milligrams a day — the amount I can get in my daily diet if I include foods such as almonds, spinach, milk and soy foods, whole grains, beans, peanut butter, chicken and bananas.

Healthful foods contain other substances that fight off age-promoting inflammation and help keep my brain cells popping, Lara said.

Polyphenolic compounds — substances associated with improved mental gymnastics — can be found in foods such as green tea, nuts, berries, red wine and chocolate.

Red wine and chocolate?

Check. Careful though. Whereas green tea showed improvements in cognitive function at intakes of 4 cups a day, the optimal beneficial effect from wine was seen in daily doses of less than 4 ounces (1/2 cup). And in only about 1/2 ounce of dark chocolate with at least 70 percent cocoa content.

Eating fish may help keep my mind intact as well. Numerous studies show that the omega-3 fats in fish (EPA and DHA) work against the natural inflammation that occurs in aging bodies and brains.

Omega-3’s actually work their way into cell membranes and keep them supple — the better for information to “flow” from one cell to the other, scientists say.

What about krill oil? It’s an oil derived from shellfish, Lara said. And like other fish, it contains omega-3 fats, EPA and DHA.

We can also spice up our aging brains with tumeric (a?k?a curcumin), a seasoning that appears to protect the brain from premature aging.

And it’s interesting, Lara said, that in India where tumeric is a common ingredient in foods, the prevalence of dementia is low.

Coffee — no cream or sugar, please — can perk up brain cells as well. Most of this effect is from the caffeine however.

Put it all together and methinks this is very close to the Mediterranean way of eating: more fish than meat and chicken, plenty of bright-colored berries, fruits, nuts, vegetables and legumes, moderate use of olive oil and wine.

As it turns out this eating pattern has been found to fight inflammatory processes that contribute to foggy thinking.

So there really is hope for this aging brain — if I pay attention to my life choices.

I think I’ll go to bed now.

Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula.

Talk to us

> Give us your news tips.

> Send us a letter to the editor.

> More Herald contact information.

More in Life

A giant Bigfoot creation made by Terry Carrigan, 60, at his home-based Skywater Studios on Sunday, April 14, 2024 in Monroe, Washington. (Annie Barker / The Herald)
The 1,500-pound Sasquatch: Bigfoot comes to life in woods near Monroe

A possibly larger-than-life sculpture, created by Terry Carrigan of Skywater Studios, will be featured at this weekend’s “Oddmall” expo.

Lewis the cat weaves his way through a row of participants during Kitten Yoga at the Everett Animal Shelter on Saturday, April 13, 2024, in Everett, Washington. (Ryan Berry / The Herald)
Downward cat? At kitten yoga in Everett, it’s all paw-sitive vibes

It wasn’t a stretch for furry felines to distract participants. Some cats left with new families — including a reporter.

The Ford Maverick has seating for five passengers. Its cargo bed is 4.5 feet long. (Photo provided by Ford)
2024 Ford Maverick compact pickup undergoes a switch

The previous standard engine is now optional. The previous optional engine is now standard.

Lily Gladstone poses at the premiere of the Hulu miniseries "Under the Bridge" at the DGA Theatre, Monday, April 15, 2024, in Los Angeles. (AP Photo/Chris Pizzello)
Mountlake Terrace’s Lily Gladstone plays cop in Hulu’s ‘Under the Bridge’

The true-crime drama started streaming Wednesday. It’s Gladstone’s first part since her star turn in “Killers of the Flower Moon.”

Dalton Dover performs during the 2023 CMA Fest on Friday, June 9, 2023, at the Spotify House in Nashville, Tenn. (Photo by Amy Harris/Invision/AP)
Music, theater and more: What’s happening in Snohomish County

The Red Hot Chili Pipers come to Edmonds, and country artist Dalton Dover performs Friday as part of the Everett Stampede.

2024 Genesis G70 Sport Prestige RWD (Photo provided by Genesis)
Genesis Unveils 2024 G70 Sports Prestige Sedan

Combining power, luxury, and innovation, Genesis raises the bar yet again with enhanced performance and cutting-edge features in its latest model.

wisteria flower in Japan
Give your garden a whole new dimension with climbing plants

From clematis and jasmine to wisteria and honeysuckle, let any of these vine varieties creep into your heart – and garden.

Lynnwood
New Jersey company acquires Lynnwood Land Rover dealership

Land Rover Seattle, now Land Rover Lynnwood, has been purchased by Holman, a 100-year-old company.

Great Plant Pick: Dark Beauty Epimedium

What: New foliage on epimedium grandiflorum Dark Beauty, also known as Fairy… Continue reading

While not an Alberto, Diego or Bruno, this table is in a ‘Giacometti style’

Works by the Giacometti brothers are both valuable and influential. Other artists’ work is often said to be in their style.

Suomenlinna
Soul sisters Helsinki and Tallinn are pearls of the Baltic

While they have their own stories to tell, these cities share a common heritage of Swedish and Russian influences.

My trip to Iraq was canceled, so why can’t I get my $7,590 back?

When Diane Gottlieb’s tour of Iraq is canceled, the tour operator offers her a voucher for a future trip. But she wants a refund.

Support local journalism

If you value local news, make a gift now to support the trusted journalism you get in The Daily Herald. Donations processed in this system are not tax deductible.