The media is full of messages concerning physical exercise and fitness, but do you ever hear a message about effectively exercising your brain? Worry over general health spurs physical action and should include a routine for sustaining a healthy brain.
When you start forgetting little things, a common fear is that Alzheimer's Disease is developing.
This is far from true.
In fact, most loss of memory has more to do with the medications you may be taking or lack or proper rest and nothing to do with Alzheimer's.
Don't worry! You can exercise your brain, same as your body, to effectively improve your general health and push back the aging process.
Incorporate the 7 steps to a healthy brain, developed by Dr.
Isadore Rosenfeld of Fox News Channel, into your daily routine.
1.
Keep blood pressure, blood sugar and cholesterol levels in the "normal" range.
Normal blood pressure values fall into the following categories: Less than 120 systolic and less than 80 diastolic.
This would typically be phrased as 120/80.
The peak pressure that occurs within the arteries is systolic pressure.
The moment of lowest pressure within those same arteries is called diastolic pressure.
Pressure within the circulatory system is not fixed.
It fluctuates throughout the day and as often as beat by beat of the heart.
2.
Sleep adequately.
Studies have shown that sleep deprivation affects the immune system and hinders the healing process.
In 2007, a study on lack of sleep during a continuous period of time was found to have a strong negative affect on working memory.
Your working memory is like the RAM of a computer.
It holds information for further processing and easy access.
Working memory also sustains decision making and reasoning functions.
3.
Enjoy a good breakfast every morning and try to add more Omega-6 and Omega-3 to your diet.
Both are important to brain function and not present enough in the average diet.
In fact a study on Parkinson's Disease showed that high doses of Omega-3 created a protective effect in the same way it did for Alzheimer's and is now the basis of additional study for prevention of Parkinson's.
4.
Consume more fruits and vegetables.
Everyone knows that fruits and vegetables are part of a healthy diet.
They contain fiber, vitamins and minerals essential to good health.
Consuming generous amounts of both reduce the risk of chronic disease, cardiovascular disease, stroke and some cancers.
5.
Make time for reading every day, a magazine or the newspaper or do puzzles like crosswords and sudoku.
The British Association Festival of Science reported that doing crosswords and sukodu puzzles helped seniors keep their brains younger.
In some cases, as much as 14 years.
By reading new concepts and ideas we learn and our brains start to make connections and see these concepts in everyday life stimulating brain health.
6.
Avoid drinking too much alcohol.
Alcoholics in treatment have been studied and show that excessive consumption of alcohol adversely affects the brain's ability to think abstractly and remember difficult tasks and concepts however, the IQ of an alcoholic did not decrease.
Though there is no clear evidence, some studies show that even moderate consumption of alcohol shrinks the brain which harms cognitive functions.
7.
Physical exercise every day for a minimum of 30 minutes.
Exercise fuels growth of blood vessels connected to the brain and new brain cells.
This adds to mental alertness, especially if you are over 60.
The Department of Health and Human Services and the Department of Agriculture note that a minimum of 30 minutes of daily physical exercise can reduce the risk of chronic diseases in adulthood.
Modern medicine has allowed us to live longer, but a proactive approach to brain health is essential to make that long life healthy and happy.
If you follow the 7 Steps to a Healthy Brain, you're on the road to feeling good both physically and mentally.
Keep sharp and productive and improve your life.
Why not start today?
When you start forgetting little things, a common fear is that Alzheimer's Disease is developing.
This is far from true.
In fact, most loss of memory has more to do with the medications you may be taking or lack or proper rest and nothing to do with Alzheimer's.
Don't worry! You can exercise your brain, same as your body, to effectively improve your general health and push back the aging process.
Incorporate the 7 steps to a healthy brain, developed by Dr.
Isadore Rosenfeld of Fox News Channel, into your daily routine.
1.
Keep blood pressure, blood sugar and cholesterol levels in the "normal" range.
Normal blood pressure values fall into the following categories: Less than 120 systolic and less than 80 diastolic.
This would typically be phrased as 120/80.
The peak pressure that occurs within the arteries is systolic pressure.
The moment of lowest pressure within those same arteries is called diastolic pressure.
Pressure within the circulatory system is not fixed.
It fluctuates throughout the day and as often as beat by beat of the heart.
2.
Sleep adequately.
Studies have shown that sleep deprivation affects the immune system and hinders the healing process.
In 2007, a study on lack of sleep during a continuous period of time was found to have a strong negative affect on working memory.
Your working memory is like the RAM of a computer.
It holds information for further processing and easy access.
Working memory also sustains decision making and reasoning functions.
3.
Enjoy a good breakfast every morning and try to add more Omega-6 and Omega-3 to your diet.
Both are important to brain function and not present enough in the average diet.
In fact a study on Parkinson's Disease showed that high doses of Omega-3 created a protective effect in the same way it did for Alzheimer's and is now the basis of additional study for prevention of Parkinson's.
4.
Consume more fruits and vegetables.
Everyone knows that fruits and vegetables are part of a healthy diet.
They contain fiber, vitamins and minerals essential to good health.
Consuming generous amounts of both reduce the risk of chronic disease, cardiovascular disease, stroke and some cancers.
5.
Make time for reading every day, a magazine or the newspaper or do puzzles like crosswords and sudoku.
The British Association Festival of Science reported that doing crosswords and sukodu puzzles helped seniors keep their brains younger.
In some cases, as much as 14 years.
By reading new concepts and ideas we learn and our brains start to make connections and see these concepts in everyday life stimulating brain health.
6.
Avoid drinking too much alcohol.
Alcoholics in treatment have been studied and show that excessive consumption of alcohol adversely affects the brain's ability to think abstractly and remember difficult tasks and concepts however, the IQ of an alcoholic did not decrease.
Though there is no clear evidence, some studies show that even moderate consumption of alcohol shrinks the brain which harms cognitive functions.
7.
Physical exercise every day for a minimum of 30 minutes.
Exercise fuels growth of blood vessels connected to the brain and new brain cells.
This adds to mental alertness, especially if you are over 60.
The Department of Health and Human Services and the Department of Agriculture note that a minimum of 30 minutes of daily physical exercise can reduce the risk of chronic diseases in adulthood.
Modern medicine has allowed us to live longer, but a proactive approach to brain health is essential to make that long life healthy and happy.
If you follow the 7 Steps to a Healthy Brain, you're on the road to feeling good both physically and mentally.
Keep sharp and productive and improve your life.
Why not start today?
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