Tips for maintaining a healthy brain

Current research indicates that lifestyle choices have significant impact on long term brain health. Though we cannot control all risk factors, like age and heredity, we can make a positive impact with our lifestyle choices. Eating healthy, getting regular exercise, keeping your brain engaged and staying socially connected may help reduce your risk of Alzheimer’s or other dementia. Implementing these tips can help make a difference in your brain health.
Incorporating a healthy diet into our lives is beneficial at any age.

• Eat a balanced diet with lots of colorful fruits and vegetables high in antioxidants.
  
• Foods that may be especially good for your brain include: Green leafy vegetables, blueberries, broccoli and cauliflower.
  
• Eat healthy fats found in nuts and certain fish, such as salmon or tuna. Fish high in omega-3 fatty acids may also be especially beneficial.
  
• Limit the amount of high fat, sugary or salty food you eat.

 
Staying physically active is healthy for your heart and your brain. The brain needs oxygen and a healthy blood supply to work at its best. Thirty minutes of exercise five or more times a week is recommended. The exercise does not need to be strenuous. Find something that you enjoy and can fit into your own lifestyle. For example:

• Walk or bike instead of drive
  
• Take the stairs rather than the elevator
  
• Dancing can be healthy and fun
  
• Swimming is a great low-impact exercise
  
• Tai Chi or yoga can help improve balance and flexibility 

 
Challenging your brain is a great way to stay sharp. Find things that interest you and are fun. Some ideas: Do puzzles such as crosswords or number games 

• Read books, magazines, newspapers
• Learn something new – a new language or new skill (e.g. cooking, knitting, playing an instrument, etc.)
• Try doing something in a different way (e.g. take a different route to work or try writing with your non-dominant hand) 

 
People who regularly engage in social activities may be less vulnerable to depression, and some research has shown that social interaction may also help keep the brain vital and healthy. Find ways to maintain friendships and stay connected to others by: 
 
Staying active in your faith community Volunteering for a local charity, school, or other cause Joining a social club or a traveling group Taking a class 

This article can be found in the January 2021 Richland Center Office Newsletter