UniSA researcher Dr Maddison Mellow says the findings highlight just how important it is to be discerning about how you spend your free time.
“In this research, we found that the context of an activity alters how it relates to cognitive function, with different activities providing varying levels of cognitive stimulation and social engagement,” Dr Mellow says.
“We already know that physical activity is a strong protector against dementia risk, and this should certainly be prioritised if you are trying to improve your brain health. But until now, we hadn’t directly explored whether we can benefit our brain health by swapping one sedentary behaviour for another.
“We found that sedentary behaviours which promote mental stimulation or social engagement – such as reading or talking with friends – are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect. So, the type of activity is important.
“And, while the ‘move more, sit less’ message certainly holds true for cardiometabolic and brain health, our research shows that a more nuanced approach is needed when it comes to thinking about the link between sedentary behaviours and cognitive function.”
While the findings are good news for anyone who enjoys nothing more than curling up with a good book, there are several other important factors to consider when it comes to brain health.
For instance, what you eat could have a profound effect on cognition.
A diet rich in vitamins, minerals, and antioxidants not only supports overall health but also enhances brain power, memory, and cognitive function. Here’s a look at some of the best foods you can eat to help boost your brain health.
Blueberries
Often referred to as a superfood, blueberries are packed with antioxidants that are great for the brain. These small but mighty fruits help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also suggested that the compounds in blueberries might improve memory and cognitive processes.
Turmeric
This deep-yellow spice has been a staple in medicine for centuries due to its healing properties, thanks to the active ingredient curcumin. Curcumin crosses the blood-brain barrier and can directly enter the brain and benefit the cells there. It is a potent anti-inflammatory and antioxidant agent that helps improve symptoms of depression and Alzheimer’s disease.
Walnuts
Walnuts are not only delicious but also an excellent source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. This is good for both the heart and brain. They also contain a higher antioxidant content than most other foods, which helps combat the oxidative stress and inflammation that contribute to cognitive decline.
Organic Eggs
Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is particularly important because it is used by the body to produce acetylcholine, a neurotransmitter that is important for mood and memory.
Matcha Green Tea
Matcha is rich in antioxidants, including EGCG (epigallocatechin gallate), which is believed to have protective effects against brain diseases. Drinking matcha can also help improve attention, memory, and reaction time. Plus, it contains caffeine, which can increase brain function by boosting alertness and mood.
Oily Fish
Rich in omega-3 fatty acids, oily fish like salmon, trout, and sardines are crucial for maintaining brain health. Omega-3s help build membranes around each cell in the body, including brain cells. They can improve the structure of brain cells called neurons and enhance brain function.
As we get older, looking after our brain health becomes more important than ever. Whether it’s through diet, exercise, or how we choose to spend our spare time, there are countless ways to help keep our minds sharp well into our later years.
Read more: The form of exercise that could be the key to long-term brain health for older adults
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.