What You Can Do for Brain Health
What You Can Do for Brain Health
10/20/15 Laura Gibbons
While the thought of diminished brain health is frightening, there is something you can do about it!
Possible risks or threats to brain health
- Some medicines or improper use of them
- Smoking
- Excessive use of alcohol
- Heart disease, diabetes, and other health problems
- Poor diet
- Insufficient sleep
- Lack of physical activity
- Little social activity and being alone most of the time
What you can do to protect brain health
Focus on the following five key areas to boost brain health:
Take care of your health
- Get the recommended health screenings suggested for your age
- Manage health problems like diabetes, high blood pressure, and high cholesterol
- Consult with your health care provider to make sure your medicines are right for you
- Reduce risk for brain injuries due to falls and other types of accidents
- Quit smoking
Eat healthy foods
- Fruits and vegetables
- Whole grains
- Lean meats, fish, and poultry
- Low-fat or non-fat dairy products
- Less solid fat, sugar, and salt
- Proper portion sizes
- Adequate fluids
Get moving
- Physical activity may reduce risks of diabetes, heart disease, depression, and stroke
- Prevent injuries
- Improve connections among brain cells
- Get at least 150 minutes of exercise each week. Move about 30 minutes on most days
- Walking is a good start
- Join programs that can help you learn to move
- Check with your health care provider if you haven’t been active and want to start a vigorous exercise program
- Not doing physical activity can be bad for you, no matter your age or health condition
Keep your mind active
- Do mentally stimulating activities
- Read books and magazines
- Play games
- Learn new things
- Take or teach a class
- Be social through work or volunteering
- Clinical trials have not proven that these types of activities will prevent Alzheimer’s disease, but they can be fun
Stay connected
- People who have meaningful activities, like volunteering, say they feel happier and healthier
- Social activities are linked to reduced risk for some health problems, including dementia
What can you do today?
- Pick one thing you can do that may help your brain
- Think of small first steps, such as:
- Taking a 10-minute walk a few times a week
- Adding one serving of vegetables each day
- Making an appointment for health screenings or a physical exam
- Write down what you will do and when.
- Get support from family, friends, or community groups
U.S. Institutes of Health, National Institute on Aging. (2014). In Brain health as you age: Educator guide. Retrieved September 9, 2015, from http://www.nia.nih.gov/