Enhanced brain function -
Omega-3 fatty acids found in oily fish and some grains help prevent inflammation, preserve cognitive function, and prevent depression, stress and anxiety.
Protein contains high levels of amino acids, which in turn cause neurons to produce neurotransmitters associated with mental alertness.
The Mediterranean diet, DASH diet, and MIND diet have all shown a positive impact on cognition and healthy brain functioning.
Poor sleep is one of the biggest causes of reduced concentration and memory functioning. Scientists believe that sleep helps clear abnormal proteins in your brain and consolidates memories, boosting your overall memory and brain health.
Adults need between seven and nine hours of sleep nightly to benefit and perform at their cognitive peak each day. When possible, try to get consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments.
Getting consecutive hours gives your brain the time to consolidate and store your memories effectively. Read more on healthy sleep. High blood pressure increases the risk of cognitive decline. Simple lifestyle modifications will help keep your blood pressure as low as possible and cholesterol at an appropriate level.
Diet, exercise, weight control, limiting alcohol and avoiding tobacco will go a long way toward improving both. If you need help making changes to support a healthier lifestyle, ask your doctor.
Diabetes is a significant risk factor for dementia. Like lowering your blood pressure or controlling cholesterol, you can help prevent diabetes by eating right, exercising regularly, and staying lean. Maintaining your blood sugar levels will also help with sugar crashes, which can cause brain fogginess.
Stress can affect mood, memory and promote anxiety. Engaging in weekly stress reduction exercises will improve your overall sense of calm. Intermittent and long-term stress impacts the brain negatively and has even been linked to inflammation and chronic illness.
Learn how to stress less. Consider an appointment with a mental health provider if you need more support. Positive relationships can be just as meaningful as nutrition and physical activity to our health and well-being. Maintaining a strong social network can contribute to a longer, healthier life.
Look for opportunities to connect with loved ones, friends and others, especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.
For example, moderate-intensity activity could be broken into 30 minutes a day, 5 days a week, or smaller bouts that add up. All adults also need muscle-strengthening activities two or more days a week. And adults 65 and older need balance activities about three days a week.
Remember that some activity is better than none, and every little bit counts. Even some chores such as raking and bagging leaves, using a lawn mower, or vacuuming can help you get active. Get started by keeping track of your daily activities for one week with this diary [PDFKB].
Think about times throughout the day you could be physically active and make those times a regular part of your daily or weekly schedule.
Find more tips to fit physical activity into your day with Move Your Way. Health care providers play an important role in helping patients become more physically active to improve their health.
They can:. Active People, Healthy Nation SM is a CDC initiative to help people be more physically active. Skip directly to site content Skip directly to search. Español Other Languages. Physical Activity Boosts Brain Health.
Minus Related Pages. Adult Weekly Physical Activity Recommendations minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity Muscle-strengthening two or more days a week.
See a sample schedule Adults 65 and older also need balance activities about three days a week. See a sample schedule. They can: Educate patients about the connection between physical activity and physical and mental health. Encourage patients to move more and sit less to meet the physical activity guidelines.
Encourage adults who are not able to meet the physical activity guidelines to do whatever regular physical activity they can. For example, patients with cognitive decline may need to walk with their caregivers rather than walk alone. Prescribe programs such as SilverSneakers , EnhanceFitness , and Fit and Strong that may help reduce barriers for older adults.
Connect patients to physical activity resources. Sign up today! Email Address.
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