5 Ways to Keep Your Brain Happy and Healthy
Nov17

5 Ways to Keep Your Brain Happy and Healthy

As we get older, the realization that our brains are getting older too can really start to kick in. We might begin to wonder what we can do, if anything, to keep our brains happy and healthy. Can keeping our brains strong and healthy help slow the aging process? Research does show that there are several things you can do to slow down the cognitive aging process. Check out these 5! Stay Active With aerobic exercise comes an increase in oxygen intake. Providing your brain with the oxygen it needs can help slow down the aging process of your brain. Consider spending about 30 minutes a day – if not more – being engaging in a physical activity. Also stay up-to-date with your blood pressure. High blood pressure can have negative effects on the brain, so make sure you’re keeping it in check. Stick with Healthy Eating Incorporate lots of fruits and vegetables into your diet. Consuming less meat and increasing your intake of nuts, beans and fish can help protect against cognitive aging. A low solid fat diet is the way to go. Get Enough Sleep It’s certainly important to get the right amount of sleep, but it’s also important that the sleep you do get is of good quality. Taking warm baths at night can help wind your body down physically. You might also try using lavender on your pillow or lighting a lavender candle (and making sure it’s out) before hitting the hay. Try not to look at your phone or television too close to bed – it’s important not to engage your mind so actively before trying to fall asleep. Keep Yourself Engaged Challenge your brain. Whether it’s discovering a new hobby that requires a different thought process than what you’re used to, or working on a puzzle, keeping your brain engaged can actually increase it’s functioning life. Spend a little more time reading or writing to keep your brain lively. Be Mindful of Alcohol Consumption Some medications or drugs can definitely have a negative impact on the functionality of the brain – especially if overused. Alcohol can actually go hand-in-hand with other drugs in this situation. High consumption of alcohol can lead to a quickening in cognitive decline. If you do choose to drink, it’s important to do so in moderation. While the results in the brain from heavy drug and alcohol consumption might not be present immediately, it’s still something that could be seen years down the line. A positive outlook and a healthy lifestyle are great ways to increase the longevity of cognitive...

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Mind Diet : Brain Health
Feb29

Mind Diet : Brain Health

At the start of every new year, we are bombarded with “new” diets that are designed to be life changing. Want to lose weight, look younger, feel younger, or manage your health issues? You are sure to find at least one diet specifically created to eliminate whatever ails you. One diet that has been receiving big accolades is the MIND diet, which promotes brain health and decreases an individual’s risk of developing Alzheimer’s disease. What is the MIND Diet?   The MIND diet is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets; MIND is an acronym for Mediterranean-DASH diet Intervention for Neurodegenerative Delay. According to Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, the MIND diet lowered the risk of Alzheimer’s by as much as 53% for participants who followed the diet rigorously, although participants who only followed the diet moderately lowered their risk by about 35%.   As individual diets, the Mediterranean and DASH have been successful in reducing the risk of cardiovascular conditions like heart attack and stroke. Knowing the success of these two diets alone, it would make sense that they would be mind healthy diets as well, especially since there is a connection between heart and brain health. For example, memory loss can be an early warning sign of heart failure.   The MIND diet is composed of 10 “brain-healthy food groups”:   Leafy Green Vegetables, such as Spinach Other Vegetables, such as Carrots, Broccoli, Peppers Nuts, such as Walnuts Berries, particularly Blueberries Beans, such as Black beans or Chickpeas Whole Grains (Switch white rice for brown) Fish, such as Salmon Poultry (Not Fried) Olive Oil Red Wine, in moderation   The foods that pose a “threat” to your brain health include red meats, butter or margarine, cheese, pastries, sweets, and fried/fast food. While these foods should be avoided whenever possible, some experts say that less than one serving (of any 3 “threat” foods) per week may be safe for your brain and keep you on track with the MIND diet.   Not only does this diet allow brain healthy “dieters” to enjoy some of their favorite indulgences, like red wine, but it is also praised for being one of the easiest diets to follow and stick to, but doesn’t make people feel like they are sacrificing too much. Do More Than Eat Well   Although making a commitment to healthy eating can make a significant difference in your overall health, it’s important to find a fitness regimen that works well for you, whether it’s yoga or running. Additionally, adequate sleep and stress management are also key to maintaining...

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