Keeping our minds healthy is a trending topic that is definitely attracting our attention and the attention of our family, friends, and customers. We are all looking for ways to maintain our brain function and avoid devastating diseases like Alzheimer’s and dementia.
We have probably seen how Alzheimer’s disease has affected someone close to us. The Alzheimer’s Association says an estimated 5.7 million Americans are alive with Alzheimer’s disease. And every 65 seconds someone develops Alzheimer’s disease in the United States, and two-thirds of these cases are women.
Although the statistics are staggering, you can do to improve your odds for brain health longevity, to say the least.
Here are 5 tips for a fit and healthy brain:
Hopefully, you exercise regularly, but even occasional bouts of aerobic exercise can help stimulate the neurochemicals needed to support and grow your brain neurons. Research has shown that aerobic exercise stimulates the production of brain-derived neurotrophic factor (BDNF), whose expression is reduced in people with Alzheimer’s disease. And if you are a fan of high-intensity interval training (HIIT), it also yields higher levels of BDNF.
Challenge your brain:
Engage in activities that challenge your brain – both cognitively and physically. Cognitive activities include things like playing board games, reading, playing music, or even engaging in group discussion. Physical activities include walking, dancing, swimming, tai chi, and exercise. These activities are associated with a reduced risk of dementia.
Try to take deep breaths and meditate to bring the stress levels under control. Various research projects have shown a relationship between stress and elevated cortisol levels, depression, and Alzheimer’s. And if you are caring for someone with Alzheimer’s, this increased stress can affect you.
The research follows a Mediterranean diet that includes fruits, vegetables, olive oil, legumes, whole grains, and fish to reduce the risk of Alzheimer’s disease, as well as a menu of additional health allowances associated with this diet, is also. Eating leafy greens can also help slow cognitive decline. Even turmeric, which has the spice behind the curry, has been linked to improved brain health. Focus on the healthy taste you can add to your plate, rather than what you are taking off. Your brain and your body will thank you.
You and your brain need deep sleep to clear the day, and also have the chance to reverse the build-up of amyloid plaque. Disturbed sleep not only affects our cognitive functions but has also been linked to the development of Alzheimer’s disease. If the incidence of disturbed sleep continues, tau protein levels also increase. The accumulation of these plaques and tau in the brain are major markers of Alzheimer’s. Researchers are looking at sleep disturbances which can be a possible early symptom of the disease.