10 ways to help your brain
January 6th 2012 18:45
1. Exercise your mind:
Education is associated with decreased Alzheimer’s risk. Try taking an interesting class, learning a new language, or working puzzles like crosswords and Sudoku to keep your mind stimulated. There are also personalized brain train programs, like those at HAPPYneuron (www.HAPPYneuron.com), specifically designed to keep your brain fit.
2. Get physical:
In addition to mental exercise, physical exercise is an important part of keeping your mind healthy. Adopt a regular exercise program, incorporating both aerobics and strength training –and don’t forget to stretch!
3. Be social:
Making and keeping friends actually has great benefits for your brain. Staying active with friends, getting involved in the community and just enjoying a good conversation are easy, ongoing ways to stimulate your brain.
4. Eat right:
If your mom told you to eat your veggies and take your vitamins — she was right! Dr. Ashford recommends Vitamin E, Vitamin C and a multi-vitamin with folate and no iron. Check with your doctor about your B12 level as well, it should be above 400. Also, have your Vitamin D level checked. It’s also good to limit red meat and dairy, while maximizing leafy greens, fish and nuts.
5. Watch your weight:
If you don’t already know your Body Mass Index (BMI), make it a point to find out. Being in good shape physically helps you mentally, and exercising and eating right can help with both.
6. Protect your nggin:
Trauma to the head has major effects on your brain, including your memory. Be smart about protecting your head — wear a seat belt in the car and a helmet during any activity in which you could fall. Try exercises that improve your balance as well, like practicing standing on one foot.
7. See your doctor:
A variety of other health factors can affect your cognitive health, so it’s important to see your doctor regularly. Consult your physician about any joint or muscle pains, and take non-steroidal anti-inflammatory drugs (NSAIDs) if they are recommended. Keep your hormones stable, this includes regular monitoring of your thyroid.
8. Love your heart:
Keeping your heart healthy keeps your mind healthy, too. Take your blood pressure regularly — the systolic pressure should always be less than 130, with diastolic blood pressure less than 85. Watch your cholesterol and, if they are recommended, use statins that cross into the brain. If approved by your doctor, take one enteric-coated baby aspirin each day.
9. Sleep tght:
While physical activity is important, so is rest. Be sure you’re getting enough sleep, and try to keep stress levels under control. Yoga might help. If you have trouble falling asleep, consider trying 3-6 milligrams of melatonin at bedtime. If you snore, consult your clinician about sleep apnea.
10. Remember your memory:
As you get older, monitoring your memory should be another regular to do item for a healthy lifestyle. Have your memory screened regularly after age 60, or use an at-home memory-screening test like MemTrax (www.MemTrax.com). Continue following the other tips listed, and consult a clinician immediately if you find yourself having difficulty with your memory.
Dr. Ashford is the Chair of the Memory Screening Advisory Board of the Alzheimer’s Foundation of America and Clinical Editor of the Journal of Alzheimer’s Disease
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