Brain health begins in the womb and needs to be promoted across your lifespan. Consider the following “Brain Health Lifestyle” to build up your brain reserve:
Socialization
- Do not isolate or segregate as you get older.
- Join groups and social organizations in your community.
- Maintain and build your friendship and family network.
- Be forgiving.
- Develop hobbies.
- Do not retire.
Physical Activity
- Walk between 7,000 and 12,000 steps daily. Walk several times a week. Buy yourself a pedometer to remind yourself to walk and to keep track of your daily steps.
- Dance.
- Do gardening.
- Knit.
- Do aerobic exercise.
- Use both sides of your body more often: become ambidextrous.
Mental Stimulation
- Learn a second language.
- Read and write (use your nondominant hand) on a daily basis; the more complex, the better.
- Learn sign language.
- Play board games.
- Travel.
- Play a musical instrument.
- Listen to classical music.
- Problem solve.
Spirituality
- Pray on a daily basis.
- Regularly attend a formal place of worship.
- Learn to meditate.
- Learn relaxation procedures with deep breathing and muscle relaxation.
- Slow down.
- Do not be afraid to say no.
Nutrition
- Eat 80 percent of what you intend to eat at each meal.
- Eat with utensils so you eat less.
- Eat healthier foods.
- Increase your intake of Omega 3 fatty acids, walnuts and unsalted nuts.
- Increase your intake of antioxidants.
- Eat colored fruits (grapes, apples, cantaloupe and berries) and vegetables, especially green leafy vegetables. The U.S. Food and Drug Administration recommends five servings of fruit and vegetables a day.
- Decrease your intake of processed foods and red meats.
- Eat one sit down meal a day with others.
by Paul D. Nussbaum, Ph.D., AFA's senior brain health advisor.
Source: http://www.alzprevention.org
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