| The single greatest system ever designed in the | | | | Physical activity |
| history of the universe is your brain. Your brain is | | | | - Walk between 7,000 and 12,000 steps daily. |
| responsible for your every thought, emotion and | | | | Walking several times a week reduces the risk of |
| behavior. Unfortunately, we humans do not know | | | | dementia. |
| much about our brains and it is time to change that. | | | | - Buy yourself a pedometer to remind yourself to |
| Brain basics | | | | walk and to keep track of your daily steps. |
| - Your brain weighs 2 to 4 pounds. | | | | - Dance, as this is a behavior that reduces the risk of |
| - Your brain is comprised of 60% fat and is the | | | | dementia. |
| fattiest system in your body. | | | | - Gardening and knitting reduce the risk of dementia. |
| - Your brain consumes 25% of the blood from every | | | | - Aerobic exercise will help the heart and thereby |
| heartbeat. | | | | feed the brain with the necessary blood and oxygen. |
| - Your brain has two sides or hemispheres (left | | | | - Use both sides of your body more often: become |
| hemisphere and right hemisphere). | | | | ambidextrous. |
| - The left hemisphere helps you with language, detail | | | | Mental stimulation |
| and analysis. The right hemisphere helps you with | | | | - Fit Brains as a brain exercise tool |
| faces, spatial orientation and sounds. | | | | - Learn a second language. |
| - Your brain has a cortex and subcortex. Your cortex | | | | - Read and write (use your nondominant hand) on a |
| is conscious and helps you learn, remember, | | | | daily basis: the more complex the better. |
| communicate, read, write, orient to space and | | | | - Learn sign language, as it increases IQ and increased |
| process sensory information. | | | | IQ reduces the risk of dementia. |
| - Your subcortex processes subconscious motor or | | | | - Play board games, as board game-playing reduces |
| procedural behaviors such as dressing, driving and | | | | the risk of dementia. |
| typing on your computer. Your cortex and subcortex | | | | - Travel reduces the risk of dementia because it |
| interact as a beautiful symphony. | | | | involves a new and complex environment. |
| - Your hippocampus is the structure in your brain (sits | | | | - Play a musical instrument. |
| in the middle of each temporal lobe just under each | | | | - Listen to classic music, as it helps to increase |
| temple on your skull) that enables you to learn. New | | | | learning. |
| ideas about your brain | | | | - Problem solve. |
| - The human brain (like the animal brain) can generate | | | | Spirituality |
| new brain cells. This new brain cell development | | | | - Pray on a daily basis as it enhances your immune |
| (neurogenesis) occurs in the hippocampus. | | | | system. |
| - The human brain is now thought to have "neural | | | | - Attend regularly a formal place of worship -- it |
| plasticity" or be a system that is highly dynamic, | | | | relates to better quality of life and longevity. |
| constantly reorganizing and malleable. It is shaped by | | | | - Learn to meditate in order to slow down. Animals |
| environmental input. | | | | exposed to environments that are too stimulating |
| - Our brains need exposure to environments that are | | | | demonstrate slowed brain development. |
| enriched, complex and novel. Environments that are | | | | - Learn relaxation procedures with deep breathing |
| passive and rote do not help the health of your brain. | | | | and muscle relaxation. |
| - Exposure to enriched environments across your | | | | - Slow down and do not be afraid to say "no". |
| lifespan will lead to new brain cell development and | | | | Nutrition |
| increased cellular connections ("synaptic density"). | | | | - Eat 80% of what you intend to eat at each meal. |
| - Synaptic density or brain reserve may help to delay | | | | Reasonable caloric restriction can increase your |
| the onset of neurodegenerative diseases such as | | | | longevity. |
| Alzheimer's and related dementias. | | | | - Eat with utensils and you will eat less and also eat |
| - Brain health begins in the womb and needs to be | | | | healthier foods. |
| promoted across your lifespan. | | | | - Increase your intake of Omega 3 fatty acids. This |
| - Engage in the novel and complex not the rote and | | | | includes fatty fish such as salmon, sardines and |
| passive. | | | | herring. Several ounces of salmon weekly reduce the |
| Consider the following Brain Health Lifestyle to build | | | | risk of dementia. Walnuts and unsalted nuts are also |
| up your brain reserve: | | | | good for you. |
| Five domains of the Brain Health Lifestyle | | | | - Increase your intake of antioxidants. This includes |
| Socialization | | | | Vitamins C and E. Colored fruits (grapes, apples, |
| - Do not isolate or segregate as you get older. | | | | cantaloupe and berries) and vegetables are good for |
| People who isolate have a higher risk for dementia. | | | | you. The FDA recommends five servings of fruit and |
| - Join groups and social organizations in your | | | | vegetables a day. |
| community. | | | | - Decrease your intake of processed foods and red |
| - Maintain and build your friendship and family | | | | meats. Lean meat such as chicken breast without |
| network. | | | | skin is relatively okay. |
| - Be forgiving. | | | | - Green leafy vegetables are good for you. |
| - Develop hobbies. | | | | - Eat one sit down meal with others a day. |
| - Do not retire. | | | | |