Welcome back to Aging Wisely: Brain Health for Everyone.
A five-part video series
presented by doctors Migliorini and O'Connor.
Here in part three,
we focus on healthy living for a healthy brain.
Though we can't control getting older,
there are things we can do that impact our brain health.
Studies suggest that for most people,
change that happens to our memory over time,
is influenced more by environmental factors
than by our genetics.
It turns out what's good for your body, is good for your brain.
First, it's important to exercise.
Exercise benefits our physical, emotional,
and cognitive health.
It can improve chronic health conditions,
elevate your mood, reduce anxiety,
and increase the capacity for new learning.
We know that people who exercise, develop new neurons in the brain.
Research also suggests
that those who exercise, tend to develop Alzheimer's less often
and later than those who are sedentary.
You may think that exercise isn't for you
because you don't know what to do, you're too old,
have too many medical problems, or experience chronic pain.
But people, no matter their age,
are often able to do more physical activity
than they realize.
And exercise may actually help reduce your pain,
or speed your recovery,
but you should check with your doctor first.
How much exercise is enough?
The Centers for Disease Control and Prevention
recommends at least 150 to 300 minutes of moderate aerobic activity,
or 75 to 150 minutes of vigorous aerobic activity
over the course of each week.
Moderate intensity activity requires a medium level of effort.
On a scale of 1 to 10, where sitting is zero
and the greatest effort possible is 10,
Moderate intensity activity is a 5 or a 6,
and produces notable increases in breathing rate and heart rate.
Vigorous intensity activity begins at a level of 7 or 8 on this scale,
and produces large increases in breathing and heart rate.
In addition to aerobic activity,
muscle strengthening activities two days per week
can build muscle and improve health.
These include body weight exercises
such as push-ups, pull-ups, squats, and lunges.
Every day activities such as gardening,
lifting, and carrying groceries,
and even some forms of yoga or Tai Chi.
Second, it's important to focus on nutrition.
Healthy eating is good for your brain too.
Research suggests that mediterranean-style diets are beneficial.
Important components include lots of fruits and vegetables,
whole grains and legumes,
healthy unsaturated fats like nuts and olives,
and at least two servings of fish a week.
It's best to limit your consumption of red meats,
fried foods, fast foods, and sweets.
Third, you can improve your brain health with sleep.
If you're having trouble sleeping, you're not alone.
It's estimated that two-thirds of adults do.
Inadequate sleep can contribute to cognitive problems
like memory lapses and trouble with concentration.
If sleep is an issue for you, first talk to your doctor
because there are a few treatment options,
both medication and non medication based, that can help.
Try to practice the following healthy sleep routines
often called sleep hygiene.
Go to bed and wake up around the same time every day
to give your brain and body a consistent routine.
Limit naps.
Avoid caffeine, nicotine, alcohol,
and large meals near bedtime.
Exercise during the day,
and make your sleep environment comfortable and relaxing.
Fourth, stay mentally and socially active.
Mentally stimulating activities can strengthen connections
and form new connections in the brain.
Research suggests that the best mental exercise
comes from doing something novel or challenging
like taking a new class,
starting a new hobby,
or learning to play an instrument.
Crossword puzzles and other brain games
don't have as much of an impact on overall brain health,
though they can be fun.
Staying socially connected
is very important for your brain health too.
Active social networks
are a protective factor for cognitive functioning.
Large research studies
have uncovered some startling statistics.
A poor or limited social network
increased the risk of dementia
by sixty percent
and people who are socially connected
may survive up to 20 percent longer
than those who live more isolated lives.
Staying socially connected includes
staying in touch with family,
attending clubs or social events,
going to religious activities,
and volunteering.
It's never too late to strengthen the social ties
you already have,
and to expand your social network
with new friends.
You have control!
You have the ability to do things
right now in your everyday life
to optimize thinking and brain aging.
Exercise,
nutrition,
sleep,
mental activity,
and socialization,
lead to healthy living for a healthy brain.
Want to keep learning?
Continue to the aging wisely video series
with Part 4: Cognitive Strategies.