4 Pillars Of Brain Health
1. Physical Activity – Cardio exercise, which is getting your heart rate up 30-45 minutes, benefits the brain by improving circulation to and throughout the brain, and triggers neural growth factors. Strength training also benefits the brain by triggering these neural growth factors. Stretching not only keeps your muscles and tendons flexible but also improves brain circulation. BRAIN TIP: KEEP MOVING! Always walk, briskly when you can. Climb stairs when possible. Swim, ride a bike, jog and dance like no one is watching! At least 30 minutes of aerobic exercise 3-4 times a week! Anyone can do that!
2. Mental Activity — Mental challenging tasks have been shown to stimulate the growth of new neurons, boosting your brainpower and improving long term brain health. Learn something new on a regular basis. Challenge your mind daily. Stay curious throughout your lifetime by doing things opposite the way you have been doing them.
BRAIN TIP: Use your opposite hand to brush your teeth. Do online brain exercises. Do Sudoku or crossword puzzles. What about chess or scrabble? Surf the web and learn something new! Train your brain to turn off at night with some form of relaxation stimulation. Prayer is great!
3. Social Activity — Put yourself out there and socialize with others. Avoid boredom and loneliness at all costs. Join groups of people doing activities that you enjoy. Dance, laugh and sing every day. This can boost your immune system creating those happy neurotransmitters called endorphins. Nurture your relationships with family and friends.
BRAIN TIP: Devote at least 15 minutes to help someone even if it is just listening to them. Face time is important. Learn a new song. Pick up the phone, dial and not text and say hi. Volunteer at church.
4. Proper nutrition – Avoid those trans fatty acids or hydrogenated oils found in fried foods, baked goods, cooking oils, candy, meat products, sandwich meats and salad dressings. Avoid aspartame sweetener, sugar and high fructose corn syrup. Load up on good brain food daily. (Omega rich fish, blueberries, walnuts, dark organic chocolate, spinach and broccoli). Brain builder spices include turmeric, rosemary, and sage can help slow down brain aging.
BRAIN TIP: Eat to live a healthy and productive life. Your Brain is 70-80% water so good quality water is a must. This helps to flush out those unwanted toxins and keeps your brain hydrated. Coffee and alcohol can dehydrate your brain. Lastly, READ those food labels!