Maximizing Brain Health
No one wants to wind up with dementia, Alzheimer’s disease, or other neurodegenerative diseases. Unfortunately, treatments for many of these issues are limited, and research suggests prevention is our strongest ally. These 6 techniques will help you maximize your brain health.
Get sufficient high quality sleep
This one may seem obvious, but our brains depend on sleep for many essential processes. Not getting adequate or quality sleep not only leaves us feeling tired or unmotivated, but research shows it also has significant impacts on our overall health, disease risk, motivation, and even glucose control. Some methods to help improve your sleep may include insuring you’re giving yourself adequate time in bed - sleep opportunity, limit exposure to bright lights, especially blue light after dark, create a comfortable and cool sleeping environment.
Exercise daily
Exercise, both strength or resistance training, and cardiovascular exercise impact our health in many ways, including our brain health. Ensuring you’re getting the right mix of strength training and cardiovascular exercise, at the right intensity, is essential for a healthy brain. When possible, choose forms of exercise you enjoy and squeeze small movement breaks into your day to break up periods of inactivity.
Consume enough EPA
Research shows that consuming adequate EPA has many neuroprotective effects. Good sources of EPA are typically fatty fish, such as salmon, mackerel, and sardines. If you’re not a fan of fatty fish, shellfish can be another good option, and alternatively you can also find high quality EPA supplements available if eating these foods just doesn’t appeal to you at all.
Build and maintain strong social connections
As humans, having a strong social network (and I’m not talking about social media) is a key aspect of our mental health, and mental health impacts physical health. So make sure you’re spending some time with friends, family, or whoever your support group is - these bonds are easy to overlook in the digital age, but some in-person time goes a long way when it’s possible. Try to put down the electronics and really spend this time engaging with your fellow humans.
Embrace mindfulness and meditation practices
If you’re not sure where to start with this one - it’s ok. There are numerous mindfulness and meditation apps out there that can help guide you. Two of my favorites are Calm and Waking Up. Both of these are beginner friendly and offer introductory courses to help get you started. Alternatively, just go for a walk or enjoy a meal and try to really pay attention to the experience you’re having in the moment. It’s easy to become distracted and lost in thought, learning to be mindful and actually stay present can be more challenging than it may seem but it’s a worth while endeavor!
Learn something new
This one is honestly my favorite. I love to learn! If it paid well, I’d be a perpetual student! Choose something you might enjoy such as learning a new language, picking up a new musical instrument, or learn to dance! It can be anything really, but the move fun you find it, the better!
Put these techniques to work for you today and start maximizing your wellness. If you need help with how to implement these or other wellness strategies, check out our wellness programs!
