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Scientists also believe regular exercise and a healthy diet, could help stave off mental decline, such as dementia. One large-scale study, published by The Lancet, assessed 2,654 people aged 60 to 77 and found diet, exercise and cognitive training improved or maintained cognitive functioning for those who were at risk of dementia.1
It's recommended we all do at least 150 minutes of moderate aerobic activity every week.2 Aerobic exercise is good for the brain because it helps to increase blood circulation and oxygen supply. Here are some of the ways exercise can benefit brain health.
Eating a healthy diet is important for your mental as well as physical health. Here are some ways you can support your brain through diet:
Several supplements that can support your emotional and mental wellbeing.
Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible, supplements can help. This article isn’t intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.
1Ngandu, T., et al (2015). A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): a randomised controlled trial., The Lancet
2NHS (2018). Physical activity guidelines for adults, NHS UK: Live Well
3Alzheimer's Society (no date). How to reduce your risk of dementia, Alzheimer's Society UK
4 ten Brinke, L.F., et al (2014). Aerobic exercise increases hippocampal volume in older women with probable mild cognitive impairment: a 6-month randomised controlled trial, Br J Sports Med
5Northey, J., et al (2017). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis, Br J Sports Med
6Altenburg, T.M., Chinapaw, M.J. and Singh, A.S (2016). Effects of one versus two bouts of moderate intensity physical activity on selective attention during a school morning in Dutch primary schoolchildren: A randomized controlled trial., Journal of science and medicine in sport
7Mayo Clinic (2009). Depression and anxiety: Exercise eases symptoms, Mayo Clinic (web)
8Lynette L., Craft, F. (2004). The Benefits of Exercise for the Clinically Depressed, Primary Care Companion to The Journal of Clinical Psychiatry
9MS Trust (2017). Vitamin B12, Multiple Sclerosis Trust (web)
10Cao, L. et al (2016). Dietary Patterns and Risk of Dementia: a Systematic Review and Meta-Analysis of Cohort Studies., Molecular Neurobiology
11Külzow, N., et al (2016). Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults., Journal of Alzheimer's disease
12Tillisch, K., et al, (2013). Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity, Gastroenterology
13Edmonds, C.J., Crombie, R. and Gardner, M.R (2013). Subjective thirst moderates changes in speed of responding associated with water consumption, Frontiers in human neuroscience
14H4H initiative (no date). WATER REQUIREMENTS FOR DAILY LIFE, Hydration for Health
15Miller, J.W., et al (2015). Vitamin D Status and Rates of Cognitive Decline in a Multiethnic Cohort of Older Adults, Jama neurology
16BDA (2016). Food fact sheet: Vitamin D, The Association of UK Dietitians
17Drink Aware (2016). Alcohol and Mental Health, Drink Aware (web)
18Kennedy, D., Scholey, A. and Wesnes, K. (2002). Modulation of cognition and mood following administration of single doses of Ginkgo biloba, ginseng, and a ginkgo/ginseng combination to healthy young adults, Physiology and Behaviour
19Hintikka, J., Tolmunen, T., Tanskanen, A. and Viinamäki, H. (2003). High vitamin B12 level and good treatment outcome may be associated in major depressive disorder, BMC Psychiatry
20Raeder, M. B., Steen, V. M., Vollset, S. E. and Bjelland, I. (2007). Associations between cod liver oil use and symptoms of depression: The Hordaland Health Study, Journal of Affective Disorders