Living a healthy lifestyledoesn’tjustimpactyour body. It doeswondersfor your brain health as well.According to the Alzheimer’s Association, an estimated 6.9 million Americans are suffering from Alzheimer’s dementia,and the number of those diagnosed is growing fast.Not only are brain diseases becoming more prevalent, starting at age 40, the human brain starts to shrink by about 5% every decade. Neurologists believe thisnot onlyaffects our recall ability, but alsoourrational thinking, learning, communication, and even mobility and balance.Why is a decline in brain health becoming so pervasive?
Our societyhas grown used to certain everyday norms such as chronic diseases,and dailymedicationregimens to combat health-related diseases.These diseases areoftenthe consequences of poor health from eating and sleeping habits,stress management,and a lack ofphysicalexercise.
When you start deep-diving into health,the findings might surprise you.Unlike the common belief that genetics is a predetermined blueprint of how we will end up one day, research has opened our eyes to the fact that maintaining a healthylifestylecan drastically lower the risk of developing chronicbraindiseases like Alzheimer’s, stroke, and dementia.
To help you get motivated in changing your lifestyle, consider thesefourtips for working toward a healthy brain.
You are what you eat
Around the year 400 BC, ancient Greek physician and philosopher, Hippocratessaid,“Let food be thy medicine, and medicinebethy food.”Fellow ancient Greek poet,Homer, author of the Odyssey and the Iliad,also had a similar sentiment:“You are what you eat.”For thousands of years, people have known that eating healthy foodcouldpromote a healthy body and mind. Unfortunately, healthy eatingisn’tpracticed as rigorously in our society as itprobably shouldbe. Part of that might be cultural, along with marketing strategies over generations, and the easeatwhichtastyfood is accessible.
The National Institute of Health (NIH) has reported that the Western diet is notparticularlyhealthyandislinked to a range of chronic ailments including diabetes, obesity, cancer, oxidative stress, stroke, dementia, Alzheimer’s, and a slew of others.
The island of Ikaria in Greece is a primeexample ofa societythat hasmaintainedanearly 0%rate of chronic brain decline and other diseases for generations due to theirdiet.When youlook intowhat they eat, itprimarily consistsofwhole foods,including:
Beans and legumes.
Greensand herbs (they also drink many fresh herbal teas).
Nutsand seeds.
Berries andfruits.
Freshhoney.
Winewithout additives.
Whole grains(not enriched like you buy on the shelves at American grocery stores).
Unprocessed cheeseslike goat andsheep’scheese.
The occasional small sideportionof meat (goat,lamb, fish) duringspecial events.
Notice what was missing onthislist?Ultra-processed foods, huge entrees of fatty factory-preparedredmeats,and sugary desserts and drinks.If youdon’t doit already, nutritionists encourage youto read the ingredients listed on packages.Try to avoid products that use saturated and trans fats, sugar, high sodium counts, and chemical flavorings,whichare allpotentialred flagsfor chronicbraindiseases. These additives to your food and drinkscanimpactyour brain health when eaten regularly.
Access our wellness checklist to learn more about how tomaintainyour health and wellness asyouage.
Early to bedandearly to rise makespeople healthy, wealthy, and wise
According to the National Institute of Neurological Disorders and Stroke, getting quality sleep – and getting enough of it – is as critical as healthy food and clean water. Sleeping helpsmaintainefficient pathways in your brain,preservescommunication lines between nerve cells (neurons), and removestoxins in your brain that build up while awake. Getting enough deep sleep, or REM, helps to fight a person’s risk of developing brain-related diseases.
According to a study by theNIH, an estimated 50 to 70 million Americans suffer from chronic sleep disorders. The Mayo Clinicsuggestsseveral techniques people can try that may help them improve their sleep and,in turn, their brain health. Several of these include:
Pay attention to what you eat and drink –Try not to go to bed right after eating,butdon’tgo to bed starving either. Also, try to avoid caffeine, alcohol,andnicotine right before you go to bed as their effects often take hours to wear off.
Stick to a sleep schedule –Work on going to sleep at the same time every day. Consistency in anything isvery importantfor favorable long-termresultsand the same goes for getting adequate sleep.
Create a room conducive to quality sleep –It isgenerally suggestedthat a dark, cool, and quiet room is the most beneficial condition for high-quality sleep. Turn off the lights and bright screens like a television or computer to help you reach REMsleep.
Avoid too much daytime napping –Napping isvery healthyand, in most societieswhere people live longerand arehealthier, napping is common. However, youdon’twant to take too manynapsorsleep fortoo longduring the day,especially later in theafternoonas it may interfere with your high-quality sleepovernight.
Don’tstress about what youcan’tcontrol –We all have stress in ourlives,buttaking it to bedwith youcan causeyouto toss and turn, unable to shut offyour mind. This is unhealthy because it will not only make it difficult to fall asleep,but you might wake up periodically throughout thenight. Maybe consider keeping a journal and writing down your worries before bed to help clear your mind.
Getting adequate exercise
Mostpeopleunderstand the importance of exercise on overall health.However, the question you may want to ask yourself is, “What is the most beneficial type of exercise when it comes to brain health?” Everybody is different,sothere is no one correct answer to this question. Anthropological studies have discovered that casual exercisegreatly benefitsthose whose lifestyle is conducive to regular movements throughout the day, every day.
Blue Zone co-founder, Dan Buettner, was asked what physical activity is best for healthy longevity. His answer was, “The one you enjoy most,” because then you will do it often.If you like jogging, get out and jog. If you like walking, swimming,orbiking, get out and do it. Youdon’thave to go overboard, but three to four days a week can bevery beneficialfor your brain health.
Mitigate stress
Stress ishow the body responds to life’s demands and expectations. Some of the stressful triggers we experience come from financial issues, relationship problems, work, health, and other life events.Recent data compiled by Gallupindicatesthatnearly halfof all Americans experience regular stress. Over the past two decades, the number of Americans suffering from stress has increased by double-digit points.
Stress generates uncomfortable feelings within us,and people react differently when confronted withit.Stress alsoimpactsthe body and your brain.NuvanceHealth explains that when a person experiences stress, the brain releases adrenaline and cortisol hormones asthefight-or-flightresponsekicks in. Chronic stress thatextendsovera long periodof time can have adverse effects on your brain health.Prolonged exposure to stress hormones can cause the followingside effects:
Inflammation in thebrain thatimpactsmemory and mood.
Riskof developing brain diseases like dementia, Parkinson’s,and Alzheimer’s and other neurological conditions including migraines, strokes, and depression.
Onegreat wayto lower stress in your life is to simplify it. Tackle challenges that are stressing you out one at a time. Financial struggles are a leading cause of stress in our lives. Reassess your spending habits, create a new budget, and meet with a financial professional who can help you design a strategy andsetmanageable goals. They can help youwork toward mitigatingsome ofyour financialstress,whichcouldpotentially aid inimprovingyour brain health. Lowering stress helps you to eat better instead of stress eating, sleep better, andreducemental pressure.
It is up to you
When it comes to brain health, taking active steps to live a healthier lifestyle across the board seems to provide the most beneficial results. Strive to stay disciplined ineachfacetof your health. Exercise regularly, getplenty ofrest, andtry to avoidworrying so much. Your brain will thank you later.
Important Disclosures:
Content in this material is for educational and general information only and not intended toprovidespecific advice or recommendations for any individual.
All information is believed to be from reliable sources; however, LPL Financial makes no representation as to its completeness or accuracy.
This article was prepared by LPL Marketing Solutions.
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