Have you ever wondered if you are in the early stages of Alzheimer’s disease or some other dementia? Worried that you’re losing your memory and don’t know what to do about it?
Since college, I have loved studying and learning more about the brain, our most complicated and sophisticated organ. Two years ago, my husband, Dave, was diagnosed with frontotemporal dementia. So far, scientists haven’t found a cure or a way to control this debilitating brain condition. This really motivates me to learn as much as I can about optimizing our brain’s potential. I have 5 simple tips to share with you…
#1. Increase your fitness
Every time you move your body and increase your heart rate, it increases blood flow to the brain and produces endorphins. Endorphins are not only 50 times more powerful than any pain reliever, they also help you feel better. A happier, calmer mind produces lower amounts of the stress hormone cortisol (found in higher amounts in Alzheimer’s disease). When your mind is calm, you will retrieve information from your brain more easily. Your immune system is stronger, minimizing your risk of developing degenerative diseases, such as Alzheimer’s and dementia.
Doing a variety of activities, at least 30 minutes, 5 to 7 days a week, stimulates brain growth, reduces boredom, and keeps injury rates low.
#two Good nutrition
Have you ever heard the phrase… “you are what you eat”?
While researching natural remedies for my increased blood sugar and pressure, I discovered that low glycemic carbohydrates (fruits, vegetables, grains) are the key. They reduce sugar crashes and cravings throughout the day; stabilize moods; boosts energy and takes away the ‘fuzzy’ mind at the end of a work day. To maintain a consistent energy level, eat smaller meals and snacks 5 times a day.
The brain requires a balance of:
1. carbohydrates for energy;
2. good fats (omega 3- salmon, almonds, avocados) to nourish brain tissue (brain is 60% fat by solid weight);
3. protein (lean meats, soy, vegetables, nuts) to balance blood sugar and build our neurotransmitters: serotonin and dopamine, to control mood. High-fiber foods (grains and nuts) are also important.
The debate about nutritional supplements is ongoing. More research supports the benefits of a good multivitamin/mineral for reducing oxidative stress and filling in the gaps in our diet. Ginkgo biloba, which increases blood flow to the brain, has also been suggested.
Did you know that the brain is 80% water? By drinking 6-10 glasses of water throughout the day, you’ll experience less fatigue and brain “fog” moments. Limiting coffee (dehydrating) to 1-2 cups per day and alcohol, which damages brain tissue, are a good idea.
#3 brain exercises
Our brain has a ‘plasticity’ switch, very active in children. When you learn new skills and tasks, activity in the hippocampus, or memory areas, increases. Adults tend to develop routines: driving the same way to work, having tedious jobs, regular daily habits, etc.
Activating this plasticity switch is as easy as brushing your hair or teeth with your non-dominant hand; play a new sport; taking music lessons or using your creativity on a craft. Other ways to stimulate brain cells: puzzles (crossword puzzles, Sudoku, puzzles); perform simple mathematical operations, such as mentally adding the grocery bill while waiting in line, or counting backwards from 100 by 2; reading; playing cards; board games… the list is endless.
#4 Meditate, Yoga, Diary
Calming your mind allows you to live in the ‘present’ moment. There are no worries at this time, allowing you to feel happy and see more beauty around you.
Meditating (10-20 minutes/day) is relaxing and clears the pathways for information to flow through your mind effortlessly.
Yoga teaches deep diaphragmatic breathing, increasing the supply of oxygen to your body and improving lymphatic flow, which flushes out toxins.
Gratitude journaling (writing down 5 things you are grateful for every day) helps to focus more on the ‘abundance’ in your life. According to the Universal Law of Attraction, whatever you think about efficiently, you will attract more.
#5 have fun – laugh
More than once I have heard that I am the average of the 5 people I spend the most time with. Everyone gives off energy: some people are more positive than others. If you want to feel happier and more energetic, spend time with friends who are more upbeat and fun. It is refreshing to see the children play and laugh. Why do we have to give that up just because we’re adults?
Laughter releases endorphins… happy mind = healthy brain.
It’s hard not to keep writing more tips, like getting 6-8 hours of sleep a night (I couldn’t resist adding another), but I’ll save that for another time. The number of baby boomers diagnosed with early-onset (before age 65) Alzheimer’s disease and dementia is steadily increasing each year. The good news…research and personal experience show that regardless of our age, they can do something to lift the lid off our brain’s potential.
It takes 21 days to establish a habit. Why not start weaving some of these tips into your life today?