alvaro@sharpbrains.com.
Best regards
Alvaro Fernandez
http://www.sharpbrains.com
Easy Steps to Improve Your Brain Health Now
We get this question all the time. Do you sometimes forget
where you put your car keys? Do you worry too much? Is it
true that crossword puzzles can help prevent Alzheimer's?
In summary, the scientific literature recommends the
following 4 pillars for Brain Health: work out, eat well,
stimulate your brain, and reduce chronic stress.
Any good brain health program must provide you a variety of
new challenges over time. Recreational activities like
bridge, classes, and crossword puzzles can work your brain
and be fun, but a comprehensive scientifically-based
program will easily provide you the tools you need to take
care of your brain for the rest of your life. A
computer-based program can work all of your mental muscles
systematically and regularly. It provides novelty,
challenge, and stretching practice for your mind.
You may be surprised to hear this...but stress reduction is
another major concern. Maintaining your exercise routine
and social networks will help a lot in this regard. Make
social appointments to go for a walk with a friend or
family member. Get a dog. Write letters to friends you
haven't talked to in ages. Volunteer in your community.
Take ballroom dancing lessons. All these activities will
help keep you mentally engaged, physically fit, and
socially active.
Let's now review each of the four essential pillars to
maintaining a healthy brain that functions better now and
lasts longer. Those pillars are Physical Exercise, Mental
Exercise, Good Nutrition and Stress Management.
Physical Exercise: Start by talking to your doctor,
especially if you are not currently physically active, have
special health concerns, or are making significant changes
to your current program. Set a goal that you can achieve.
Do something you enjoy for even just 15 minutes a day. You
can always add more time and activities later. Schedule
exercise into your daily routine. It will be become a habit
faster if you do.
If you can only do one thing, do something cardiovascular,
meaning something that gets your heart beating faster. This
includes walking, running, skiing, swimming, biking,
hiking, tennis, basketball, playing tag, ultimate frisbee,
and other similar sports/activities.
Mental Exercise: Be curious! Get to know your local library
and community college, look for local organizations or
churches that offer classes or workshops. Do a variety of
things, including things you aren't good at (if you like to
sing, try painting too). Work puzzles like crosswords and
sudoko or play games like chess and bridge. Try a
computerized brain fitness program for a customized workout.
If you can only do one thing, learn something new every day.
Good Nutrition: Eat a variety of foods of different colors
without a lot of added ingredients or processes. Add some
cold-water fish to diet (tuna, salmon, mackerel, halibut,
sardines, and herring) which contain omega-3 fatty acids.
Learn what a portion-size is, so you don't overeat. Try to
eat more foods low on the Glycemic Index.
If you can only do one thing, eat more vegetables,
particularly leafy green ones.
Stress Management: Get regular cardiovascular exercise. Try
to get enough sleep each night. Keep connected with your
friends and family. Practice meditation, yoga, or some
other calming activity as way to take a relaxing time-out
(maybe a bath). Try training with a heart rate variability
sensor, like the one in emWave (formerly known as
Freeze-Framer).
If you can only do one thing, set aside 5-10 minutes to
just breathe deeply and recharge.
Have a great long brain life!
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SharpBrains, http://www.sharpbrains.com , provides the best
science-based information, programs and support for Memory
and Brain Fitness. Dozens of publications, such as CBS,
Forbes, MSNBC, Seattle Times, Birmingham News, San
Francisco Examiner, New York Post, Oakland Tribune, and
more, have highlighted our organization and offerings.
