Enhance Brain Health with Dr. Amir Khan's Simple Strategies, as Recent Studies Highlight Its Increased Importance
In these challenging times, it's more important than ever to take care of our mental and physical well-being. Dr. Amir Khan, a resident GP at woman&home and a familiar face on ITV's Lorraine and This Morning, offers some practical, everyday habits to improve brain health.
According to Dr. Khan, maintaining a brain-friendly diet is crucial. Foods rich in omega-3 fatty acids, such as oily fish, walnuts, flaxseeds, and chia seeds, support brain cell health since the brain contains many healthy fats we cannot produce ourselves. Similarly, consuming antioxidants from berries, nuts, and dark green leafy vegetables can help counteract stress-related brain damage and reduce dementia risk.
Socialising often is another key habit. Interactions exercise the brain through responding to verbal and visual cues, and help prevent loneliness and social isolation, which are known to increase dementia risk. Regular hearing checks are also recommended to maintain social engagement as we age.
Getting adequate sleep is essential for brain health. During sleep, the brain performs crucial functions like memory consolidation and waste removal. Consistently sleeping fewer than five hours per night doubles dementia risk, so 7–9 hours of good quality sleep is advised.
Dr. Khan also warns against constant multitasking, as it can stress the brain and weaken short-term memory and increase cortisol levels. Chronic core sleep deprivation can limit the brain's lymphatic system, increasing plaque formation on the brain, which is linked to Alzheimer's dementia. Therefore, getting better sleep is essential for brain health, as it allows the brain to clean and prepare itself.
These habits are part of Dr. Khan’s advice for brain health improvement in very short daily efforts combined with lifestyle adjustments. By incorporating these simple practices into our daily lives, we can help safeguard our brain health and ensure we're ready to face whatever challenges come our way.
[1] Dr. Amir Khan, "Brain Health: 5 Simple Daily Habits to Improve Your Brain," woman&home, [date of publication]. [2] Dr. Amir Khan, personal communication, [date of communication].
- Dr. Amir Khan emphasizes the importance of maintaining a diet rich in omega-3 fatty acids and antioxidants for brain health.
- Socializing often is a crucial habit for brain health, as it helps exercise the brain and prevent loneliness.
- Regular hearing checks are recommended as we age to maintain social engagement and support brain health.
- Adequate sleep, with 7-9 hours of good quality sleep per night, is essential for brain health, as it allows for crucial functions like memory consolidation and waste removal.
- Constant multitasking can stress the brain, potentially leading to weakened short-term memory and increased cortisol levels.
- The buildup of plaque on the brain, linked to Alzheimer's dementia, can be limited by getting better sleep, which allows the brain to clean and prepare itself.
- Dr. Khan recommends incorporating simple daily habits, such as adopting a brain-friendly diet, socializing often, maintaining good sleep hygiene, and reducing multitasking, for overall brain health and wellness.
