Maintaining brain health as we age can seem challenging in today's fast-paced world. However, making small, manageable changes in your daily routine can significantly enhance your cognitive well-being.
“The management of risk factors and lifestyle behaviors should not be left to older age, but rather treated as a lifelong endeavor to maintain optimal brain health, reducing the chances for stroke, dementia, and depression,” said Ronald M. Lazar, Ph.D., FAHA, FAAN, Evelyn F. McKnight Endowed Chair, Director of the Evelyn F. McKnight Brain Institute, and professor in the Department of Neurology and Neurobiology.
Lazar offers essential tips for maintaining brain health and overall well-being.
Exercise for 150 minutes a week
Regular physical activity is crucial for maintaining brain health. Aim to engage in at least 150 minutes of moderate-intensity exercise each week such as walking, cycling, or swimming.
Eat a healthy and balanced diet
A nutritious diet is the cornerstone of good brain health. Focus on eating various fruits, vegetables, whole grains, proteins, and healthy fats. Limit processed foods, sugary drinks, and excessive salt. A balanced diet supports immune function and helps maintain a healthy weight.
Engage in social activities
Social connections are vital for mental, emotional, and cognitive health. Regularly engage in social activities, whether spending time with family and friends, joining clubs, or participating in community events. Social interactions can reduce stress, enhance mood, and provide a sense of belonging.
Practice healthy habits
Incorporating healthy habits into your daily routine can significantly impact your overall well-being. This includes sleeping well, practicing good hygiene, and managing stress effectively. Healthy habits contribute to better mental and physical health, making it easier to maintain cognitive function.
Stop smoking
Quitting smoking is one of the best decisions you can make for your health. Smoking is a major risk factor for numerous diseases, including those that affect the brain. Seek support from health care professionals and join support groups to help you quit smoking and improve your long-term cognitive health.
Manage your weight
Maintaining a healthy weight is crucial for overall health and brain function. Aim to achieve and sustain a weight appropriate for your height and body type. Managing your weight helps prevent chronic diseases and supports cognitive longevity.
Minimize alcohol consumption
Excessive drinking can lead to serious health issues, including those affecting the brain. Limit your alcohol intake to recommended levels – up to one drink per day for women and up to two drinks per day for men, no more than three times per week. Reducing alcohol consumption lowers the risk of cognitive impairment and addiction.
Engage in mentally active tasks daily
Keeping your mind active is as important as physical exercise. Engage in activities that challenge your brain, such as reading, learning new skills, playing an instrument, or playing strategy games with others. Solving puzzles does not seem to have much benefit. Mentally stimulating tasks help improve cognitive function, enhance memory, and may reduce the risk of cognitive decline as you age.
Control your blood pressure
High blood pressure is a significant risk factor for cognitive decline. Regularly monitor your blood pressure and take steps to keep it within a healthy range. This includes maintaining a healthy diet, exercising, reducing salt intake, managing stress, and taking prescribed medications if needed. Controlling your blood pressure is key to preventing serious complications and supporting brain health.