Tips to Boost Blood Flow in the Brain As You Age

Mounting research shows that brain function gets worse with age. For years, researchers argued that this decline was due to the brain's inability to create new cells. But now, a relatively recent study claims that neurogenesis (formation of new neurons in the brain) persists throughout aging. 

On the question of what causes cognitive decline in the elderly, Dr. Boldrini's team says it's impaired cerebral blood flow (CBF) regulation. While the brain can still make new neurons, there is not enough blood to nourish them. The net result of poor blood flow to the brain is increased susceptibility to cognitive impairment and mental illnesses, such as;

• Dementia
• Alzheimer's disease 
• Parkinson's disease 
• Brain fog
• Idiopathic Chronic Fatigue (ICF)

Essentially, Dr. Boldrini and her team suggest that sufficient blood flow to the brain is crucial for maintaining brain health and function as you age. 

Read on for tips on how to boost blood flow to the brain and lower the risk of early memory loss. 

Natural Ways of Increasing Brain Blood Flow

1. Mind Your Diet with the Mind Diet

Proper nutrition is an effective approach to preserving and boosting brain function. The brain is the most energy-consuming organ in the body, gobbling up to 20% of your total haul daily. Because glucose, oxygen, and nutrients are transported through the blood, a healthy diet is necessary to maintain a steady flow.

Speaking of a healthy diet, studies have repeatedly shown that sticking to the MIND diet can help lower your risk of cognitive decline. MIND stands for Mediterranean-Dash Diet Intervention for Neurodegenerative Delay. This diet combines Mediterranean and Dash eating approaches and aims to reduce one's risk of dementia, including Alzheimer's disease.

Simple.Life has done an excellent job explaining the MIND diet, how it works, and the foods to eat or limit. In a nutshell, the MIND diet emphasizes plant-based, brain-healthy foods like green leafy vegetables, nuts, whole grains, olive oil, fish, poultry, and fruits, including berries and avocados.

Green leafy vegetables are an excellent source of magnesium, vitamin B9, vitamin C, and vitamin E. All of these are known to boost blood flow to the brain. On top of B vitamins, avocados also pack folate, which promotes blood circulation and nutrient delivery to the brain. 

2. Move that Body 

Sedentary life has been dubbed the new smoking because the two have an equal risk of causing death. According to the World Health Organization (WHO), sedentary life doubles your risk of diabetes, obesity, cardiovascular diseases, and depression.

A study on how glycemic control affects brain health has also linked sedentary life to cognitive decline. The researchers, led by Michael J. Wheeler, exercise physiologist and sedentary life researcher, say that doing moderate to vigorous physical activities is crucial for preventing cognitive decline. Another study by Texas Health Presbyterian Hospital's Institute for Exercise and Environmental Medicine in Dallas showed that taking a 30-50-minute brisk walk thrice a week can increase brain blood flow by as much as 15%. 

As a senior, you don't need to participate in bone-breaking exercises to get more blood to your brain. Brisk walks, dancing, and yoga will do you a world of good. Remember to get a health and fitness tracker if you want motivation to stick to a regular exercise routine. 

3. Stay Hydrated 

Staying hydrated is the number one rule in health and nutrition. This is even more important for your brain, which comprises 70% water. Data has shown that prolonged dehydration can impact short-term memory.

Considering that the brain does not store water itself, it's easy to see how even the slightest change in body water level can impact cognitive function. In fact, experts have warned that dehydration makes the gray matter shrink, and this may lead to early brain aging.

Seniors are more susceptible to dehydration because thirst sensation reduces with age. It's crucial that you understand the signs of dehydration and learn ways to stay hydrated. Dizziness, cracked lips, sunken eyes, and papery skin are easy-to-notice signs of dehydration among older adults. 

On the other hand, a diet packed with water-rich fruits and vegetables like cucumbers, tomatoes, celery, and watermelon is an excellent way for the elderly to stay hydrated. Replacing neutral-tasting drinks with savory alternatives like soups and broths also goes a long way, particularly when it’s cold. 

4. Take Regular Warm Baths 

A hot bath is a great way to relax because it soothes your muscles, joints, and bones. Research also shows that immersing your body in a neck-depth pool of warm water can help get freshly oxygenated blood pumping in your head.

Immersive bathing also positively influences your respiratory rate by increasing your heart and lung capacity. The moist heat from the bath can also clear the blocked passages in your nose and your lungs, further boosting your overall blood oxygen level. 

5. Consider Drinks that Boost Brain Blood Flow 

Water is the most readily available drink for healthy circulation. But numerous other drinks and beverages around you may facilitate healthy blood flow to the brain and improve its function. 

• Coffee- besides increasing alertness, research shows that caffeine can slash the risk of dementia, including Alzheimer's disease, and prevent age-related cognitive impairment. Caffeine is safe for the elderly if taken in moderate amounts of 100 mg or four cups of coffee per day. 
• Green tea- Green tea has been the most ubiquitous beverage among the centenarians of Okinawa, Japan, for ages. This beverage is packed with brain-friendly components, such as epigallocatechin gallate (EGCG), epigallocatechin (EGC), l-theanine, and caffeine, that improve brain health and slow down cognitive decline. One study found that people who regularly drank green tea had a 35% lower risk of developing mental disorders. Another study found that taking two cups of green tea per day lowers the risk of Parkinson's disease by 26%. 
• Beet juice- beetroot juice is loaded with healthy compounds with benefits ranging from increased stamina to improved liver and heart function. Regarding brain health, one UK study shows that the nitrates in beet juice help enhance cerebral blood flow. Another study found that when older adults combined exercises and beet juice consumption, their brain connections were almost similar to those of younger adults.