Brain danger Nutrition is the foundation of a healthy body, but eating well is also vital if you want to keep your grey matter in shape. That rules are simple: shirk sugar and keep food fresh. Processed foods are like a poison for the brain, says Deborah Colson, nutritional therapist at charity Food for the Brain. Studies at Rhode Island Hospital have found that the nitrites in processed foods and the sugars in white foods like bread and pasta dramatically increase your dementia risk.
Your move Put down the Big Mac and stock up on B vitamins and antioxidants. These help your body flush out homocysteine, a neurotoxin linked to dementia. The B12-packed shellfish in these seafood dishes will keep your brain fighting fit.
Brain danger Eating three meals a day at your desk again? Time to get out of the office. A study in the American Journal of Epidemiology found a 55-hour-week was associated with poorer mental skills, depression and increased drinking. “Chronic stress has a real impact,” says Colson, boosting your body's release of the hormone cortisol, which over a prolonged period causes brain shrinkage and memory problems, as well as breaking down muscle.
Your move Leave the desk, hit the bench. Moderate-volume, high-intensity exercise increases testosterone production and inhibits cortisol, leaving you stronger and stress-free. Try these brain-boosting workouts.
I'm thinking: pub
Brain danger If you speak to Siri more than your mates, you could be raising your Alzheimers risk. Humans are social creatures, says Dr Joe Hardy, vice-president of research and development at Lumosity. Our brains have evolved to seek out social interaction and studies have reported that an active social life appears to delay age-related memory loss.
Your move Meet your mates at the pub for an intellect-enhancing evening. But dont just stare at the football interaction provides the best protection. Double your dose of brain-massage with a pub quiz studies by US scientists found that memory and reasoning exercises improve cognitive power in later life. Just steer clear of high-nitrite crisps and pork scratchings. And the Jagermeister, obviously.
Little and often
Brain danger Necking your recommended 21 weekly units of alcohol in one night won’t do your mind any favours. A study by the University of California and the National Institute for Health found people who binged more than twice a month doubled their risk of cognitive decline. Put down that yard of ale, man.
Your move No need to board the wagon just yet. Research by Loyola University Medical Centre found drinking two units a day – that’s one pint, or a small glass of wine – makes you 23% less likely to develop memory problems in later life. So don’t cancel that post-work pub trip, but be concerned if your round looks like it was ordered by a hen party.
Brain danger You already know a morning java makes you sharper, but it could also be extending that quickness into old age. Scientists at the University of Florida and the University of Miami found drinking 3-4 cups of coffee a day reduces your chance of developing dementia in later life, and a study in Hawaii linked caffeine consumption with a decreased risk of Parkinson’s.
Your move Keep your caffeine habit flair-free. Quaffing caramel mocha lattes will play havoc with your waistline, and your brain. Research at the Karolinska Institutet in Helsinki found that obese adults are four times more likely to develop dementia, so take your coffee black and without sugar. For the perfect brew every time, follow the MH method.
Words: Tom Banham