Research supports how small, manageable lifestyle changes can be powerful, lasting ways to improve brain health and reduce your risk of developing dementia. It is never too late to start.
You have likely adopted many of these healthy habits already. Congratulations and keep up the good work! Any change you make to positively impact brain health will also benefit your physical, emotional, mental, and cognitive health. And who doesn’t want to feel better?
The top six things you can do to positively impact brain health are:
- Regular physical activity
- Eating healthy
- Managing stress
- Getting a good night’s sleep
- Challenging your mind
- Staying social engaged
Move Your Body
Regular physical activity reaps a bounty of benefits:
- Enhances cognition
- Strengthens your heart and other muscles
- Stress buster and mood enhancer
- Improves balance
- Aids in weight management
- Supports independence
- Helps you sleep better
Start slow if exercising is new to you. A safe and comfortable pace of ten (10) minutes at a time, building up to 30-45 minutes, five (5) times a week is encouraged. Exercise comes in many forms. Find what appeals to you: a brisk walk, tai chi, swimming, hiking, bicycling, yoga, dancing! CLICK HERE for Physical Activity guidelines from the Centers for Disease Control and Prevention (CDC).
Healthy Eating
The Mediterranean and DASH diets have each been touted for years for their brain nutrition. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a hybrid of both healthy-eating programs, focused on food groups in each that boost brain power, preserve brain function, and aid in protecting the brain from cognitive decline and dementia, including Alzheimer’s disease.
The Do’s of the MIND Diet. Emphasis is on leafy greens, berries, nuts (specifically those high in omega 3), fish, and a daily vegetable or two in addition to the leafy greens. The MIND diet is high in nutrients and easy to follow. Check your area Farmers Market for fresh, local produce and fruit.
- 3 servings of whole grains daily
- 1+ other vegetable daily
- 6+ leafy greens a week
- 5+ servings a week of nuts for snacks (not chips!)
- 4+ servings a week of beans/legumes
- Berries (especially blue!) at least 2 times a week
- Poultry (e.g., chicken or turkey) 2 times a week
- Fish 1 or more times per week
- An occasional glass of wine
- Mainly olive oil, if added fat is used
The Don’ts (or occasional). Aim to limit your consumption of these foods:
- Butter or margarine: try to eat less than 1 tablespoon per day
- Whole fat cheese: aim for only 1 ounce or less, twice a week
- Red meat: goal is no more than three servings per week
- Fried food: discouraged, especially from fast-food restaurants. Limit to once every other week.
- Sweets and pastries: aim for five or fewer per week
Recognize and Relieve Stress
When stress isn’t mitigated, it becomes chronic stress, which can erode health. Common stress reactions may include a weakened immune system, difficulty focusing or paying attention, depression, or anxiety.
Recognizing when you are in a stressful state is the first step to addressing it. Chronic stress may look like persistent feelings of being overwhelmed, helpless, experiencing tiredness and fatigue most of the time, sleeping too much or sleeping too little, feeling alone or isolated, losing interest in activities that used to bring you joy, or being easily irritated or angered.
Here are some simple, yet effective ways to reduce tension and stress. Doing something for yourself each day no matter how small will make a difference in your stress level and how you are caring for someone else.
- Breathe. Utilizing your breathing intentionally has the power to calm and immediately bring stress levels down.
- Move! Physical activity, as encouraged earlier, is a natural stress reducer. It calms our nervous system. And it has the power to improve mood.
- Accept support from others.
- Meet a friend for coffee, a meal, a walk.
- Journal. Adopt a mindfulness practice. Try a wellness or relaxation app on your smartphone.
- Gratitude. Each day stop and make note of one thing to be grateful for.
- Find time for activities you enjoy. What brings you joy?
- Eat healthy and stay hydrate.
Get Your Zzz’s
Sleep facilitates repair of your body, especially the brain. A good night’s sleep helps you feel alert, think clearly, reduce stress, and improve mood and immune system. According to Mayo Clinic, “Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health.”
- Keep a regular sleep schedule. Strive to get up at the same time every day.
- Avoid caffeine, alcohol, and tobacco, especially at night
- Keep naps short, 45-60 minutes at most
- If you can’t get to sleep after more than 10-20 minutes, get up and do something quiet. Don’t lie awake.
- No electronic screens before bed or near your bed
Challenge Yourself Mentally
Your brain needs exercise too. There are many ways to keep your brain in shape. Sudoku, crossword and other word puzzles, reading, playing cards or board games, or putting together a jigsaw puzzle, these all count.
Incorporate different types of activities to increase the effectiveness of brain fitness. Learn something new, such as how to play an instrument, converse in a new language, paint with watercolor, write with calligraphy, start a container garden, or dance the salsa! By learning and practicing new skills, you are building new connections and pathways in your brain. Get curious!
Monitor your TV viewing. It is a passive activity and does little to stimulate your brain (though watching Jeopardy! may be good for you).
Be Socially Engaged
Your brain benefits from being social. Join friends regularly for coffee. Say Yes to a cookout with your neighbors. Take advantage of community meals at your area senior or community center. Participate in a book club at your local library. Join a walking group and get double the benefit: exercise and social interaction.
Social engagement is shown to help prevent depression and manage stress. Look for opportunities to connect with your community, especially if you live alone. Keeping socially active helps strengthen the grey matter!
Not sure how to begin? Put our expertise to work for you! Schedule a free, get-acquainted call today with one of our Aging Life Care experts.
