Train your brain

Keeping your brain healthy isn't simply about having good genes. A healthy lifestyle, optimistic outlook and enquiring mind have all been found to play a part. Find out what changes you need to make.

Brain food

What we eat and drink is vital in keeping our brains in tip-top condition.
'The nutrients in what we eat work together to nourish and protect the cells in our brain as well as our body,' says Catherine Collins, dietician at St George's Hospital in London.
Variety is essential: 'Eat a matrix of different nutrients that complement each other to promote good health.'

Mediterranean meals

Following a Mediterranean-style diet could be a good place to start.
Rich in colourful fruits and vegetables, fresh fish, olive oil and a smattering of red wine, this sun-soaked diet is packed with just about every nutrient you need.
A recent study from Columbia University found that people who followed a Mediterranean diet were less likely to develop Alzheimer's, while those with the disease who stuck to the diet tended to have a longer lifespan.
Tomatoes, one of the mainstays of the diet, are rich in lycopene.
Lycopene is an antioxidant that mops up the damaging free radicals that are thought to be a possible trigger for Alzheimer's.

Go low GI

Another much talked about diet is the low GI (glycaemic index) diet. This means sticking to foods that release their energy slowly to help maintain a stable blood sugar (glucose) level.
'The fuel of the brain is glucose and it needs a steady supply all the time - the body will sacrifice every other organ to make sure the brain gets enough,' says Ursula Arens of the British Dietetic Association.
'If blood sugar levels fall, the effects on the brain are obvious: you start to feel less alert, fuzzy, lethargic and even depressed.'
Low GI foods include complex carbohydrates such as wholewheat pasta, bread and brown rice.
White bread and sugary foods and drinks have a high GI, which means it can be difficult to avoid high GI foods altogether.
However, if you restrict sugary foods to mealtimes, you can lessen their impact on the body's blood sugar level.
This is because a balanced lunch or dinner typically includes wholegrains and vegetables that have a low GI. These cause blood sugar to rise more slowly and will help the body manage sugars from foods that have a high GI.
So if you fancy a fizzy drink or piece of cake, have it immediately after a meal rather than as a snack.

Up your omega-3

A number of studies have suggested that omega-3 can improve mental function.
A recent French study published in the journal Neurology found that people who regularly ate omega-3 rich oils such as flaxseed reduced their risk of dementia by 60 per cent.
These vital fats are also found in plentiful supply in oily fish like mackerel, salmon, tuna and sardines.
Most tinned oily fish is still a good source of omega-3, with tuna being the exception - the canning process reduces the levels of omega 3.

Keep hydrated

It may sound obvious, but drinking enough water can make a huge difference to our mental agility.
Every cell and organ in the body needs water to function and that includes brain cells.
As we get older, we tend to drink less as our thirst sensation diminishes. This can mean we become dehydrated.
The symptoms of severe dehydration include confusion, poor balance and memory loss.
'The amount of water that we need to drink every day varies from person to person and for most people taking fluid when thirsty is sufficient,' says dietician Catherine Collins.
'However as we get older we are more prone to dehydration - so if you find you are passing small amounts of concentrated urine and are drinking less than three or four cups a day, then you should think about increasing your fluid intake.'

Supplements

If you eat a healthy balanced diet there is no need to take supplements.
Otherwise, brain-boosting nutrients include the B-complex vitamins - particularly folic acid, vitamin B12 and B6. Research has found that people who are low in these nutrients are more prone to developing dementia.
However, there are some concerns that folic acid supplements can trigger symptoms of vitamin B12 deficiency. People over 50 should have their B12 status checked before taking the supplement.
Antioxidants such as vitamins A, C and E are important for brain function too. Antioxidants mop up free radicals - the damaging compounds that are thought to trigger diseases like cancer and dementia.
Ginkgo biloba has been linked to improving brain power, yet a recent study funded by the Alzheimer's Society found it didn't have any significant effect on dementia, cognitive function or quality of life.
If you are concerned about your diet, dietician Catherine Collins recommends taking a simple one-a-day multivitamin.
'This will have 100 percent of the recommended daily allowance of all the most important vitamins and minerals and will act as a kind of health insurance without the risk of overdosing on any particular nutrient.'

Exercise

Keeping physically active is vital for a healthy brain. Australian scientists have found that just an extra 20 minutes of moderate exercise a day could significantly improve mental functioning in people over 50.
And you don't have to start pounding the pavements or working out in the gym. Moderate activity includes anything from ballroom dancing to tennis or swimming. The simplest option is to take a brisk walk in your local park.
'If you have a spare 30 minutes, the best way to spend it is to get active,' says Neil Hunt, Chief Executive of the Alzheimer's Society.
'Regular exercise has an enormous impact on your general wellbeing and helps to ensure you have a healthy cardiovascular system. This helps maintain a good flow of blood to the brain that will nourish the cells and remove toxic substances that may cause damage.'
The Alzheimer's Society recommends taking 30 minutes of moderate exercise five times a week.

Brain games

Like any muscle, the brain needs regular exercise. Sudoko and crosswords in your local paper are a good place to start, but you could try the more high-tech computer programmes that will assess your level and track your progress.
Leading Japanese brain expert Dr Kawashima's 'How Old is Your Brain?' series for Nintendo is one of the most popular.
The games are designed to hone concentration, memory and maths skills, and the small size of the kit means you can train your brain on the move.
Cheaper alternatives include web-based brain training games such as Lumosity or Happy Neuron. A number of websites offer free interactive brain games like the Brainwaves Centre (www.brainwaves.com) and Braingle (www.braingle.com).
'Brain games are a relatively new development so, as far as clinical trials go, the jury is still out as to whether they can help stave off dementia,' says Neil Hunt from the Alzheimer's Society.
'However, if you enjoy mind games and puzzles, it isn't going to do you any harm and it could well do you some good.'

Social interaction

Good conversation and sharing a joke with friends isn't just good fun - regular interaction is good for the brain, too.
A Swedish study of more than 1200 people over the age of 75 found that having a strong social support network lowered the risk of developing dementia by as much as 60 per cent.
The study concluded that friends and family provided emotional and intellectual stimulation that helped keep the mind sharp.
'Maintaining a positive outlook is important for overall general health,' adds Neil Hunt. 'We want people to realise that there are reasons to be optimistic - there are many things that people can do to reduce their risk of developing dementia and it is never too late to start.'

1. Quit smoking: smoking not only damages the heart, lungs and blood system, it dramatically increases your risk of developing dementia too.
2. Keep blood pressure in check: one in three adults are at an increased risk of developing dementia because they have high blood pressure, according to the Alzheimer's Society. Get your blood pressure and cholesterol levels checked by your GP so you know where you stand.
3. Slim down: if you are overweight at 60, you are twice as likely to get dementia by the time you turn 75.
4. Go easy on alcohol: the odd glass of wine is not going to do you any harm. However, heavy drinking is a sure-fire way to damage your brain cells and can lead to a rare form of dementia called Korsakoff's dementia.
5. Stay positive: a recent study from the Netherlands found that people with depression were more than twice as likely to develop Alzheimer's than those who had never been depressed