A brain-healthy lifestyle includes the following: physical exercise; mental exercise; sound nutrition; social connection; and avoidance of cardiovascular disease.

1. PHYSICAL EXERCISE: GET MOVING!

Recent research studies show that regular physical exercise (three to four times a week) may have significantly positive effects on brain function. Ideally, you want to aim for exercise sessions of moderate duration (30-40 minutes each). If you can combine cardio or aerobic exercise with strength and flexibility training, you'll get the greatest cognitive benefit. Some examples include walking; tennis; jogging; swimming; strength training; yoga, tai chi; and dancing.
 You will be more successful at exercising if you do something that you like and something that is convenient. What does that mean?

ACTION STEPS

• If you dislike walking, don't make it your goal to walk 4-5 times a week. You will give up after a few times.

• Don't choose an exercise class that is 15 miles from where you live or 12 miles from work. You will be a lot less likely to make it to class!

• Make an exercise “date” with a family member or friend. This way, you are accountable and less likely to skip the workout!

2. EXERCISE YOUR BRAIN! IF YOU DON’T USE IT, YOU WILL LOSE IT! Studies show that if we don't "exercise" our brains, we may actually lose brain function. For example, regular participation in activities that require higher levels of concentration or social interaction are associated with better cognitive function. In fact, people who engage in cognitively stimulating activities are less likely to be diagnosed with Alzheimer's disease. These types of activities actually stimulate new brain cell and neurotransmitter growth at any age. You can be 8, 18, 80, or 108 years old and still grow new brain cells!

ACTION STEPS

3. YOU ARE WHAT YOU EAT!

Studies show promising results regarding nutrition and brain health. For example, there appears to be a direct correlation between vitamin E and risk reduction of Alzheimer's disease. In addition, research shows the benefits of vitamin C as a protective measure against the disease. The omega 3 fatty acids and deep, green leafy vegetables also provide protection.

ACTION STEPS

4. STAY CONNECTED

Social connection may also reduce the risk of developing Alzheimer’s. People who isolate are at greater risk of depression, which has been repeatedly associated with Alzheimer’s. As such, remaining involved with friends and family may protect you from the detrimental cycle of loneliness that often leads to cognitive dysfunction.

ACTION STEPS

5. HEART HEALTH EQUALS BRAIN HEALTH

 Cardiovascular disease has been linked to brain health. In other words, what is good for your heart is good for your brain! Researchers have documented that those of us with high systolic blood pressure (the top number) have a 2.3-fold greater risk of developing Alzheimer's disease. Moreover, individuals with low levels of HDL cholesterol (the good cholesterol) are more than twice as likely to develop cognitive decline compared with those who have high levels of this good kind of cholesterol.

ACTION STEPS

The bottom line is that you DO have some control over your brain health! Take these steps and start thinking and feeling better!!