I lost my mother 7 years ago. When she talked of aging, maintaining mobility, memory, and independence were her top concerns. Brain health. There are things you can do for brain health. Many conditions affect brain health and quality of life, including weight gain, “The bigger the belly the smaller the brain.”-Mark Hyman, MD. Although this may seem harsh, making diet and exercise a priority is key to healthy living and healthy aging.
Every single tip below, if implemented to some degree, will drive you towards a healthy weight, a healthy brain. PowerFit for the Brain!
1) Eat fresh foods. If it’s man-made, leave it. If God made it, eat it. Taking control of your diet may mean some meal prepping or planning ahead, but it’s so worth the time and effort. “Grab and go” can be a healthy habit with some planning. The heart and brain are affected by gut health. Food is medicine, so respect the power of diet.
2) Get enough sleep — Studies suggest that sleep helps to flush out potential toxins that build up in your central nervous system throughout the day. Nothing feels better than starting the day feeling good from a restful night of sleep. Flushing out toxins is good for your brain health.
3) Exercise regularly — The next time you are lacking motivation and you feel like the scale is not moving, consider your brain. Your brain still needs a workout to get the blood circulating. Circulate those healthy nutrients with a sweat session. Regular exercise creates neurons to fight dementia and improve memory. You could tell yourself, “I’m off to create some neurogenesis” when you are in need of motivation to go work out.
4) Socialize — Stretch yourself out and make time to interact with family and friends. When you socialize, you are gaining new perspectives, experiences, and challenges. Stretching your brain’s ability to organize ideas and relay them succinctly promotes brain health. Like to read? Join our book club here and get social!
5) Supplements — Certain nutrients support better memory, alertness, and creativity. Healthy amounts of nutrients slow down the development of major mental health conditions. Omega-3 fatty acids, vitamin d, vitamin B12, coenzyme Q10 are some of the top supplements for brain health. It is important to consult your doctor before starting any supplements.
6) Be your own health advocate and do your own research. Perhaps your doctor is prescribing statins, for high cholesterol. There is a debate on whether statins might actually boost the risk of dementia. Doctors are busy, so have your questions ready. Even coming prepared, you will walk away with a ton of questions. No time to do your own research or not sure of all your options? Hire a Health Coach. Find a space that is unhurried and discuss all your options. Don’t be rushed. It’s your brain, your gut, your heart, your health. Your body is a temple.
7) Stress management. Find a way to manage your stress that doesn’t involve alcohol, drugs, or medication. Activities such as yoga, meditation, and prayer can literally change your brain. The frontal lobe of the brain is responsible for positive capacities including concentration, happiness, creativity, and rational thinking. Meditation strengthens the communication between the prefrontal and other areas of the brain. Meditate 30 minutes a day .
“Recent studies from Harvard University found that long-term meditators have increased amounts of gray matter in the insula and sensory regions, and the auditory and sensory cortex. Meditation also fosters beneficial brainwave patterns such as alpha, theta, and delta. Meditation not only increases your grey brain matter, but also reduces stress, fosters clear thinking, and increases our capacity for empathy.”
Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training clients at a gym in the San Diego area or on the Class It Up Virtual Studio, and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore.
Nilipoteza mama yangu miaka saba iliyopita. Alipokuwa akizungumza juu ya kuzeeka, alihangaikia sana uwezo wa kusonga, kumbukumbu, na kujitegemea. Afya ya ubongo. Kuna mambo unayoweza kufanya ili kuboresha afya ya ubongo. "Madhara mengi huathiri afya ya ubongo na ubora wa maisha, ikiwa ni pamoja na kuongezeka kwa uzito, ""Kama tumbo ni kubwa, ubongo ni mdogo.""" Ingawa hii inaweza kuonekana kuwa ngumu, kufanya lishe na mazoezi kuwa kipaumbele ni ufunguo wa maisha yenye afya na kuzeeka kwa afya. Kila ncha hapa chini, ikiwa itafuatwa kwa kiwango fulani, itakuongoza kuelekea uzito wa afya, ubongo wenye afya. PowerFit kwa Ubongo! 1) Kula vyakula safi. Ikiwa ni ya wanadamu, acha. Ikiwa Mungu ndiye aliyeumba, kula. Kudhibiti lishe yako huenda kukamaanisha kutayarisha au kupanga chakula mapema, lakini inastahili wakati na jitihada. "Kushika na kwenda" inaweza kuwa tabia nzuri na baadhi ya mipango. Moyo na ubongo huathiriwa na afya ya matumbo. Chakula ni dawa, kwa hiyo kuheshimu nguvu ya mlo. 2) Kulala vya kutosha - Uchunguzi unaonyesha kwamba usingizi husaidia kuondoa sumu zinazoweza kujilimbikizia katika mfumo wako wa neva wakati wa mchana. Hakuna kitu bora kuliko kuanza siku ukiwa na furaha baada ya kulala usingizi wa kutosha usiku. Kuondoa sumu ni jambo zuri kwa afya ya ubongo. 3) Fanya mazoezi mara kwa mara <unk> Wakati mwingine unapokosa motisha na unahisi kama mizani haisafiri, fikiria ubongo wako. Ubongo wako bado unahitaji mazoezi ili damu isambaze. Punguza kiasi cha virutubisho vyako kwa kutumia kipindi cha kuoga. Mazoezi ya kawaida hutokeza chembe za neva zinazopigana na ugonjwa wa kukosa fahamu na kuboresha kumbukumbu. Unaweza kujiambia, "Mimi ni mbali na kujenga baadhi ya neurogenesis" wakati wewe ni katika haja ya motisha ya kwenda kufanya kazi nje. 4) Shirika la kijamii <unk> Jitahidi sana na kupata wakati wa kushirikiana na familia na marafiki. Unaposhirikiana na watu, unapata maoni mapya, uzoefu, na magumu. Kuongeza uwezo wa ubongo wako wa kupanga mawazo na kuyatangaza kwa ufupi huendeleza afya ya ubongo. Je, unapenda kusoma? Kujiunga na klabu yetu ya kitabu hapa na kupata kijamii! 5) Viongezeo vya chakula <unk> Vyakula fulani hutegemeza kumbukumbu bora, uangalifu, na ubunifu. Kiasi kizuri cha virutubisho hupunguza maendeleo ya magonjwa makubwa ya akili. Omega-3 fatty acids, vitamini D, vitamini B12, coenzyme Q10 na virutubisho vya afya ya ubongo. Ni muhimu kushauriana na daktari wako kabla ya kuanza kuongeza yoyote. 6) Kuwa mtetezi wa afya yako mwenyewe na kufanya utafiti wako mwenyewe. Kwa mfano, daktari wako anaweza kuagiza dawa ya statin kwa ajili ya cholesterol ya juu. Kuna mjadala kuhusu ikiwa statini zaweza kuongeza hatari ya ugonjwa wa akili. Madaktari wana shughuli nyingi, kwa hiyo uwe tayari na maswali yako. Hata ukiwa umejitayarisha, utaondoka na maswali mengi. Je, una muda wa kufanya utafiti au una uhakika kuhusu njia unayoweza kutumia? Kuajiri Mkufunzi wa Afya. Tafuta mahali ambapo hakuna haraka na kuzungumzia chaguzi zako zote. Usiwe na haraka. Ni ubongo wako, matumbo yako, moyo wako, afya yako. Mwili wako ni hekalu. 7) Kudhibiti mkazo. Tafuta njia ya kudhibiti mfadhaiko wako ambayo haihusishi kileo, dawa za kulevya, au dawa. Mazoezi kama yoga, kutafakari, na sala yanaweza kubadilisha ubongo wako. Sehemu ya mbele ya ubongo husababisha uwezo wa kufikiri, furaha, ubunifu, na kufikiri kwa busara. Kutafakari huimarisha mawasiliano kati ya sehemu ya mbele ya ubongo na sehemu nyingine za ubongo. Tafakari kwa dakika 30 kila siku. Utafiti wa hivi karibuni kutoka Chuo Kikuu cha Harvard uligundua kuwa watu wanaotafakari kwa muda mrefu wana ongezeko la kiasi cha vitu vya kijivu katika insula na mikoa ya hisia, na cortex ya kusikia na hisia. Kutafakari pia huendeleza mifumo yenye manufaa ya mawimbi ya ubongo kama vile alpha, theta, na delta. "Kufikiria sio tu huongeza nyenzo ya ubongo wa kijivu, lakini pia hupunguza mkazo, huendeleza kufikiri wazi, na huongeza uwezo wetu wa hisia-mwenzi. "" - Kathy Dolan, ACE Fitness Pro, Mkufunzi wa Afya, Mkufunzi wa Kibinafsi, Mkufunzi wa Yoga, ni mmiliki wa biashara ya kujitegemea." Kathy Dolan ni mkufunzi mkuu na miaka ya uzoefu na siri ya matokeo halisi! Anafundisha na kufundisha wateja katika mazoezi katika eneo la San Diego au kwenye Studio ya Virtual ya Class It Up, na anaandika programu za afya na mazoezi kwa wateja wa umri wote. Yeye hufurahia kutumia wakati na watoto wake watatu iwe ni katika milima au kwenye pwani.