HEALTH REPORT
Brain Health FOR 18-35s
A s any parent knows, young people think they are immortal – and they take risks. However, they can also protect themselves. A certain degree of memory impairment is a normal consequence of ageing. However, what is less widely known is that this decline begins as early as the mid-30s, and permanently affects memory and recall. What is even less widely known among people aged 35 years and under is that many of their behaviours can damage their brain. However, the good news is that there are many simple proactive and empowering strategies which they can adopt that will safeguard their brain health, both now and long into their future. Don’t wait for cognitive and memory problems to appear before doing something about them – prevention is always better than cure. Here are the risk factors and how to significantly reduce their impact. Poor diet Young people can have an inadequate intake of essential nutrients due to many factors. These may include stresses and pressure of study and work; late nights and
excess partying; smoking and recreational drug use; and overindulgence in alcohol, which strips the body of B-group vitamins and magnesium that are crucial to neural health, brain development and performance. Additionally, young teens
Eat foods rich in carnitine, such as lean meat, cheese and eggs; non-animal sources include beans, wholegrain breads and cereals and asparagus. Beans and wholegrains also contain lecithin, needed to make acetylcholine, a vital neurotransmitter. The antioxidant vitamins C and E protect the young brain from damage by neutralising free radicals andreducing the protein plaques associated with impaired memory. The B-complex vitamins are specific for brain development, with research showing even slight shortfalls in vitamin B12 and folic acid cause mental sluggishness by elevating levels of homocysteine (an amino acid). Change your thinking Adolescence and young adulthood is a time of experimenting, questioning and learning what works for you, including thinking habits. The toll that stress, overwork, long study hours and career concerns take on your brain depends largely on how you cope with challenges. If you tend to withdraw, get angry or discouraged, blame yourself and put more pressure on yourself, or reach for a stiff drink or other unhealthy distraction, you’re letting stress win. However, if you train yourself to think differently and see the situation as temporary and manageable – (“This person has a problem
A certain degree of memory impairment is a normal consequence of ageing. However, what is less widely known is that this decline begins as early as the mid-30s, and permanently affects memory and recall.
may experience growth spurts which increase nutrient requirements. Follow a low-fat diet to regulate cholesterol, as fatty foods will gradually clog arteries and reduce oxygen flow to the brain.
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ISSUE 63 • 2022
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