STYLE YOUR LIFE FOR BRAIN HEALTH

The way you live your life has a massive effect on your brain health. To get the most out of your noggin, consider adopting some of these beneficial lifestyle principles.

WRITER: KIM BADEN-KRISTENSEN

LIFESTYLE PRINCIPLE 1: Exercise your body to keep a healthy brain.

Physical exercise is your health foundation.

When we talk about the brain, it’s easy to think of it as something isolated and separate from the rest of our body. It’s easy to forget your brain is really a highly integrated part of your body, and is sensitive to however you treat your body. The reality is your body’s health condition is one of the most direct ways you can affect your brain’s health and performance. When you train your body’s circulatory system, you’re also strengthening the circulatory system of your brain. When you strengthen your body you also strengthen your brain. When you go running or lift weights you stimulate not only the muscles, but also the growth hormones of the brain.

Physical activity protects your brain. By exercising your body and heart, you can reduce the risk of brain disease significantly. People who exercise and have higher physical fitness levels have a much-reduced risk of developing dementia.

So staying physically active has a real protective effect on your brain. A study with participants in their 70s found those who exercised more had less brain shrinkage and fewer signs of decline in memory and thinking skills. An added benefit of cardiovascular exercise is it reduces potential dementia risk factors, such as high blood pressure and diabetes.

The bottom line is the better your physical shape, the better your brain health will be.

LIFESTYLE PRINCIPLE 2: Sleep well for good brain health.

Sleep is your primary source of mental replenishment. Sleep is important for brain health because that’s when it repairs and strengthens itself. Things you learned during the day are replayed while you sleep. Your brain is uncluttering and processing your experiences. During this process, the patterns and connections in your brain’s neural networks are getting stronger. If you don’t allow yourself the full benefit of sleep, it would be like going to the gym and then refusing to eat afterwards.

Sleep protects your brain.

Studies have also linked sleep disturbances to Alzheimer’s disease, as well as to anxiety and depression. Having poor sleep patterns leads to detrimental brain changes over time. A scary study showed poor sleep quality in people over 60 years of age was associated with widespread increases in brain shrinkage. The conclusion was maintaining good sleep hygiene throughout life is essential for slowing and preventing the brain changes associated with Alzheimer’s disease and a wide range of other cognitive conditions.

So plump up your pillows and prepare for a nap! If you want to give your brain the best conditions for brain health, get your hoursof high-quality sleep!

LIFESTYLE PRINCIPLE 3: Managing stress is managing your brain health.

Stress is your most insidious mental enemy. Stress is perhaps the best know and least treated health condition of modern time. Stress can be used for the good, but only if you have a great self-awareness and know how to control it, and the task you need to do is fairly straightforward. Prolonged stress is like a wild horse trampling through the beautiful, wellkept garden that is your brain. Stress affects your general health and thus your brain health, and it can actually directly cause the destruction of brain cells.

Managing stress protects your brain.

A long-running Swedish study found that women who experienced frequent stress over several years were more than twice as likely to develop dementia years later. Learn to pay attention to your stress level. Learn to recognize the symptoms, and take it seriously. Dealing with stress is easier said than done, so I encourage you to start by learning more about stress. I bet you already know a handful of people who have suffered from severe stress. Start by talking to them. Listen to their stories and ask their advice. Most work places don’t have active stress prevention programs, so you’ll most likely have to take action on this one yourself.