Doctor says fish and veg combination 'slashes dementia risk'

Preserving brain health is crucial for longevity and mitigating the risk of cognitive deterioration. As we age, the likelihood of developing conditions like dementia increases, making it vital to cultivate and sustain healthy habits.

Dr Donald Grant, a GP and senior clinical advisor at The Independent Pharmacy, has shared some healthy practices that can enhance brain health. These include proper nutrition, adequate sleep, and regular contact with nature.

Dr Grant stated: "A healthy brain is vital for most everyday tasks, helping with problem-solving, memory and learning new skills. However, as we age, our brain health can decline rapidly, leading to conditions such as Alzheimer's or dementia. Thankfully, a variety of habits can reduce risk and boost cognitive function. Let's take a look in further detail."

Regular exercise

Dr Grant explained: "Exercising regularly is crucial for our brain health, as it can trigger the release of key neurotransmitters such as dopamine and serotonin, helping to boost mood and focus. Additionally, exercise stimulates blood flow, enhancing oxygen delivery to the brain, which boosts general function. Through regular movement, people can lower their risk of neurodegenerative illnesses, including dementia, by combating brain shrinkage and slowing cognitive decline."

Social interaction

Dr Grant stated: "Socialising with friends or family is a great way to stimulate the mind and fight against cognitive decline. It's a great way to reduce stress, strengthen neural pathways, and improve memory.

"Interacting with others also tests our ability to process different emotions; without this stimulation, loneliness can cause brain health to deteriorate quickly. Interestingly, a Harvard study revealed that people with regular social lives had 70% less cognitive decline in comparison to other, less sociable individuals."

A structured sleep routine

Dr Grant advised: " Sleep is crucial for brain health, allowing us to consolidate memory and process emotions. It's also when the brain disposes of toxins or proteins it doesn't need, such as amyloid beta, which is strongly linked to Alzheimer's disease. Therefore, I strongly advise people to establish a structured sleep routine, avoiding blue light and caffeine before bed and aiming to go to sleep at the same time each night."

Eating the right foods

Dr Grant recommended: "When looking to prioritise brain health, people should opt for nutrient-rich foods - including omega-3 from oily fish, antioxidants found in fruit and vegetables, a healthy level of protein and vitamins. Foods rich in these brain-healthy nutrients are effective at combating cognitive decline.

"On the other hand, foods I'd recommend people avoid include highly processed goods, sugary foods and drinks with artificial sweeteners, as these can impact hormone balance and fatigue levels, potentially impairing brain functions."

Dr Grant suggested: "Activities or hobbies such as playing an instrument, engaging in puzzles or reading are all beneficial for stimulating the brain and enhancing cognitive function. These tasks boost memory while improving problem-solving techniques and creativity.

"While it can be difficult to juggle work and social lives with hobbies, they're incredibly important for mental stimulation, helping people better their brain health and reduce the risk of dementia or similar conditions."

Exposure to nature

Dr Grant also highlighted: "Finally, exposure to nature is an effective way to improve brain health. Our environment can affect our moods in varying ways, but beneficially for the brain, being around nature can reduce mental fatigue and enhance creativity.

"Being near water, or 'blue space,' has a similar effect, helping reduce stress by minimising cortisol levels and releasing endorphins, which improve our moods. As we age, taking time to exercise around nature could be a great way to minimise the risk of cognitive decline.

"Overall, while it's normal for brains to decline with age, there are various ways we can slow this process - including regular sleep routines, eating correctly and incorporating more movement into a daily routine.

"If anyone is struggling with their brain health, be that memory, concentration or otherwise, I strongly recommend they reach out to their GP who can provide more tailored advice."

Dr Grant, who qualified as a doctor in Bristol in 1985, boasts extensive clinical experience as a GP within the city and its surrounding areas.