4 Brain Health Tips to Maintain Your Brain
When you think about fitness, you probably think about marathons and muscles, but do you ever consider brain fitness? You should! Your brain plays a critical role in every area of your life, from learning, working and playing, to personality, aptitude and memory. While the brain is the body’s most important organ, it is also the most mysterious. There is a lot that science can’t yet explain, including why some people can still recall the name of their first-grade teacher at age 100, while others develop the early signs of Alzheimer’s in their 60s. But emerging research indicates that with a few relatively simple lifestyle choices, you can maximize your brain health while minimizing the risks of age-related memory loss and brain diseases like Alzheimer’s. Here’s how.
- Feed Your Brain. Already watching your weight and sticking to a heart-healthy diet that is low in bad fats and cholesterol? If so, you are already halfway there! Current research indicates that a diet low in saturated fats and cholesterol, rich in good fats like polyunsaturated omega-3 fatty acids and packed with protective foods may protect brain cells and promote brain health. Tips to try:
- Switch out saturated and trans fats for healthier fats like the ones found in olive oil and fatty fish.
- Maximize your intake of DHA, an omega-3 fatty acid that is a building block of the brain and is important to brain development and health throughout life. DHA is so important to brain development that it is a key component of breast milk. A diet rich in DHA may even protect against certain neurological disorders. Aim for at least 200 mg of DHA per day to maintain brain health. You can find DHA in fatty fish, fortified foods such as juice, milk, eggs, tortillas, yogurt and supplements. Look for foods and beverages that have the life’sDHA logo to ensure you’re getting a pure, algal-derived source of DHA.
- Aim for five or more servings per day of fruits and vegetables that are high in natural antioxidants and have been shown to have a protective effect on brain cells. Try broccoli, blueberries, bell peppers, cherries, beets, plums and red grapes.
- Stay Physically Active and Healthy. Overall physical health is closely linked to brain health, making a healthy body key to a healthy brain. Exercise significantly improves health in many ways, from helping to maintain a healthy weight and keep cholesterol levels in check, to maintaining good blood flow to the body and brain and encouraging the growth of new brain cells and connections. Tips to try:
- Be physically active most days of the week for at least 30 minutes.
- Get approximately seven to eight hours of sleep each day.
- See your doctor regularly.
- Don’t smoke!
- Maintain a healthy weight and minimize your risk for diabetes, high cholesterol and hypertension.
- Stay Mentally Active. You’ve heard the saying “use it or lose it” and it’s especially true when it comes to your brain. Research indicates that keeping your brain active as you age may help to generate new brain cells and make new connections in the brain. Intellectual curiosity, pursuit of education, reading, learning new activities and skills and even games are all fun and easy ways to exercise your mind. Tips to try:
- Find a brain-stimulating activity you like - reading, crosswords, learning a new language, whatever - and engage in it regularly.
- Commit to learning something new every month - attend lectures, enroll in continuing education classes or join a hobby group.
- Try memory games and exercises.
- Stay Socially Engaged. Friends and family are key to happiness - and they just might be the key to brain health as well. Research shows that regular social interaction has a significant effect on long-term brain health and function. Getting the emotional and social support you need to help you manage stress and feel happy, as well as feeling a part of something - the workplace, clubs, a network of friends, a religious congregation - not only makes life meaningful and fun, it stimulates and protects your brain. Tips to try:
- Keep working as long as you can and want to.
- Volunteer for a cause that is meaningful to you.
- Make friends and family a priority and spend time with them regularly.
- Join clubs or attend religious services.