(BPT) – Everyone knows aerobic exercise gets the heart pumping and lifting weights keeps muscles strong. But when it comes to keeping the brain healthy, most people are unsure what to do.
As you age, brain health and maintaining memory functions becomes a top concern. Turns out, these issues may begin sooner than you think.
“We tend to think about memory decline as an older person’s issue, but that’s not the case at all,” says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women’s health and family medicine. “There was a study published in 2012 in the British Medical Journal that examined cognitive function in people age 45 to 70. The researchers did not expect it, but they found evidence of cognitive decline in the 45-year-old participants as well as the older participants.”
She notes there are two basic pathological processes that cause degeneration of the brain: oxidative stress and inflammation. Basically, the standard American diet and lifestyle contribute to those processes. So who is this really an issue for? Men and women of all ages.
No matter your age, you can take charge of your brain health by following these five smart steps from Dr. Shunney:
Healthy eating
“A Mediterranean-type diet that focuses on whole foods, good fats and foods high in antioxidants is a great place to start,” says Dr. Shunney.
She encourages her patients to focus on getting omega-3 fats from fish and monounsaturated fats from olives, olive oil, nuts and seeds. She also recommends increasing fruits (especially berries) and beans (they’re packed with antioxidants). What’s more, research shows a little cocoa, coffee and red wine can act as antioxidants and are beneficial in low to moderate amounts.
Supplements
In addition to a quality multivitamin, Dr. Shunney recommends an omega-3 supplement. “Getting enough omega-3s is one of the most important measures we can take,” she says. “DHA is the dominant omega-3 in the brain. Just like we need to make sure babies have enough DHA to grow their brain, we need to make sure older people get enough DHA to keep their brains healthy.”
She suggests Omega Memory by Nordic Naturals. It’s a DHA-dominant omega-3 formula that also includes other brain healthy ingredients: curcumin, phosphatidylcholine and huperzine A. Learn more at www.nordicnaturals.com.
Regular sleep
Poor sleep is a risk factor for cognitive decline. “Studies show both sleep deprivation and sleeping too much impact cognitive performance,” Dr. Shunney says. “A good goal is to go to bed around the same time each night, sleep for 7-8 hours, and get up around the same time every morning.”
Thinking activities
“I recommend anything that keeps your mind working,” says Dr. Shunney. “Activities that require things to be arranged or puzzles that have to be put together. Crossword puzzles, word games and board games are all great.”
She also notes some activities to avoid: “It’s important to limit certain activities. The constant scanning of social media and newsfeeds eliminates creativity and keeps us on edge. Limit the time you spend doing that and instead do things that cause you to explore and think and put ideas together on your own.”
Socialize
“Social isolation has been linked with cognitive decline,” says Dr. Shunney. “In one study, people who were lonely experienced cognitive decline at a 20 percent faster rate than people who were not lonely.”
Make time to take a foreign language class, join a Toastmaster’s Club, take a watercolor class — anything that connects you regularly to other people.
Brandpoint – Free Online Content
Health & Vitality: the Way to Good Health
Start living a healthy life now: Here is your 7-day plan ==> Having sworn to yourself that you’ll go to the gym in the morning, how many times have you changed your mind after you woke up and did not feel like working out? We all have days when we lose our motivation to get […]
Science-based Suggestions for self-confidence
A recent study shows your perception of your own image has a profound effect on how you present yourself to the rest of the world. Those findings could be empowering since even small changes to your self-care routine can significantly boost your self-confidence. The study by researchers at the Stanford Graduate School of Business found […]
5 ways to feel good while getting fit
(BPT) – Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If […]
When buying hearing aids: 6 essential things to know
(BPT) – Being an informed health care consumer is hard work. There is information everywhere. But how do you sift through it and make sense of it all? And how do you know what is reliable and what isn’t? Sorting through the noise when buying hearing aids is no exception. In the past several months, […]
