healthy living

Practice NEURO 

N is for Nutrition, and data from many studies have repeatedly supported a whole-food, plant-based diet as being protective for brain health in general, and Alzheimer’s and stroke in particular.

E is for Exercise. There is plenty of evidence that exercise protects the brain against Alzheimer’s. In a recent study, it was demonstrated that an intensive aerobic exercise regimen reduced one’s risk of developing Alzheimer’s by as much as 40%. Another study showed that a 6-month structured resistance-training program reversed cognitive impairment among 47% of patients with the beginning stages of dementia, i.e. they had normal scores on cognitive testing after participating in the exercise program.

U is for Unwind. This entails not only reducing ‘bad’, uncontrolled stress but also increasing ‘good’ (purpose-driven) stress. The concept of good stress stems from the fact that challenging and complex cognitive activities grow the brain and provide resilience, which confers protection and even if the brain is riddled with disease.

R is for Restorative Sleep. 7-8 hours of deep, restorative sleep is critical for continued brain health – it’s the ultimate brain cleanse and it’s during the deep stages of sleep that memories are formed and consolidated. Dysfunctional sleep or sleep apnea can increase one’s risk of dementia by as much as 70%.

O is for Optimizing Cognitive and Social Activity. One of our research studies, a meta-analysis on brain activities and Mild Cognitive Impairment indicated that complexity is central for building brain capacity at any age, which means that you won’t find brain vitality in contrived games, but rather in a complex, real life, and most importantly, in purpose-driven activities such as learning a musical instrument, learning a new language, leading a project, volunteering, or even things like playing cards and games with friends.

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A Meditative Path to Find your good

Start by being thankful for your own goodness, recalling some of the things you’ve done out of kindness. Then silently think about what you wish most deeply for yourself. You can use the following phrases, or create some that are meaningful to you. Relax and let the thoughts come gently from your heart:

May I live in safety.
May I have happiness (or peace, or joy).
May I have physical health.
May I live with ease.

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It also relaxes you, and when you’re less stressed, you’re less likely to get sick. In fact, chronic stress impairs your body’s inflammatory response and can make you more susceptible to colds, according to research published in the April 2012 issue of the Proceedings of the National Academy of Sciences.

Two Keys To Improving Cognitive Health

1. Regular physical activity — any activity, for at least 150 minutes per week, is number one on the list of evidence-based actions you can take. Exercise clearly lowers the risk of dementia, even Alzheimer’s. Studies show that people who exercise more are less likely to develop dementia of any kind, and this stands even for adults with mild cognitive impairment.

2. Eating a plant-based diet is crucial. There is substantial research evidence showing that eating a diet high in fruits, vegetables, whole grains, healthy fats, and seafood is associated with a significantly lower risk of cognitive decline and dementia. This approach to eating is often referred to as the Mediterranean-style diet, but it can be adapted to any culture or cuisine.

HarvardHealthBlog