| We get this question all the time. Do you sometimes | | | | activities later. Schedule exercise into your daily routine. |
| forget where you put your car keys? Do you worry | | | | It will be become a habit faster if you do. |
| too much? Is it true that crossword puzzles can help | | | | If you can only do one thing, do something |
| prevent Alzheimer's? | | | | cardiovascular, meaning something that gets your |
| In summary, the scientific literature recommends the | | | | heart beating faster. This includes walking, running, |
| following 4 pillars for Brain Health: work out, eat well, | | | | skiing, swimming, biking, hiking, tennis, basketball, playing |
| stimulate your brain, and reduce chronic stress. | | | | tag, ultimate frisbee, and other similar sports/activities. |
| Any good brain health program must provide you a | | | | Mental Exercise: Be curious! Get to know your local |
| variety of new challenges over time. Recreational | | | | library and community college, look for local |
| activities like bridge, classes, and crossword puzzles | | | | organizations or churches that offer classes or |
| can work your brain and be fun, but a comprehensive | | | | workshops. Do a variety of things, including things you |
| scientifically-based program will easily provide you the | | | | aren't good at (if you like to sing, try painting too). Work |
| tools you need to take care of your brain for the rest | | | | puzzles like crosswords and sudoko or play games |
| of your life. A computer-based program can work all | | | | like chess and bridge. Try a computerized brain fitness |
| of your mental muscles systematically and regularly. It | | | | program for a customized workout. |
| provides novelty, challenge, and stretching practice for | | | | If you can only do one thing, learn something new |
| your mind. | | | | every day. |
| You may be surprised to hear this...but stress reduction | | | | Good Nutrition: Eat a variety of foods of different |
| is another major concern. Maintaining your exercise | | | | colors without a lot of added ingredients or processes. |
| routine and social networks will help a lot in this regard. | | | | Add some cold-water fish to diet (tuna, salmon, |
| Make social appointments to go for a walk with a | | | | mackerel, halibut, sardines, and herring) which contain |
| friend or family member. Get a dog. Write letters to | | | | omega-3 fatty acids. Learn what a portion-size is, so |
| friends you haven't talked to in ages. Volunteer in your | | | | you don't overeat. Try to eat more foods low on the |
| community. Take ballroom dancing lessons. All these | | | | Glycemic Index. |
| activities will help keep you mentally engaged, | | | | If you can only do one thing, eat more vegetables, |
| physically fit, and socially active. | | | | particularly leafy green ones. |
| Let's now review each of the four essential pillars to | | | | Stress Management: Get regular cardiovascular |
| maintaining a healthy brain that functions better now | | | | exercise. Try to get enough sleep each night. Keep |
| and lasts longer. Those pillars are Physical Exercise, | | | | connected with your friends and family. Practice |
| Mental Exercise, Good Nutrition and Stress | | | | meditation, yoga, or some other calming activity as |
| Management. | | | | way to take a relaxing time-out (maybe a bath). Try |
| Physical Exercise: Start by talking to your doctor, | | | | training with a heart rate variability sensor, like the one |
| especially if you are not currently physically active, | | | | in emWave (formerly known as Freeze-Framer). |
| have special health concerns, or are making significant | | | | If you can only do one thing, set aside 5-10 minutes to |
| changes to your current program. Set a goal that you | | | | just breathe deeply and recharge. |
| can achieve. Do something you enjoy for even just 15 | | | | Have a great long brain life! |
| minutes a day. You can always add more time and | | | | |
