Tag: brain health tips

4 Steps to Better Brain Health

The brain is much like a newborn baby. It is fragile and needs all of the proper care and nutrition to help it grow into a strong organ to carry us throughout our lifespan. We are sharing four important steps to better brain health that you can start today.

No. 1: Volunteer with today’s youth – A science-based initiative through Johns Hopkins University and AARP (American Association of Retired Persons), called Experience Corps, found that older adults who volunteer in urban schools improved the educational experience of children AND the older volunteers also experienced meaningful improvements in their own mental and physical health. Why? Because they were increasing their daily socialization and they had a reason to get moving early in the day – all things the brain loves.

No. 2: Eat the catch of the day – Well, only if the catch of the day is a fatty fish high in DHA omega-3. This specific omega-3 makes up about 30 percent of the structural fats in the grey matter of the brain. What’s more, it is responsible for 97 percent of the total omega-3s in the brain. If salmon, tuna, mackerel or herring do not grace your table at least twice a week, you should talk with your doctor about taking a DHA omega-3 supplement. It will help to fill in the gaps when fatty fish is not the catch of the day.

No. 3: Drink to better brain health – In this case, we are not talking about raising a glass of bubbly or toasting with your favorite ale. We are talking about hydration in the form of good old-fashioned H2O. Your body needs to stay hydrated to function properly and this includes your brain.

Memory and fitness expert, Nelson Dellis, shares his tips for staying hydrated throughout the day.

No. 4: Put one foot in front of the other – That’s right, get moving for better brain health. According to research published in the Journal of Aging Research, regular aerobic exercise (the kind that gets your heart pumping and sweat oozing from your glands) may increase the size of the hippocampus in the brain. The researchers found that resistance training, balance and muscle toning exercises did not have the same results.

Memory Tips from Dr. Fotuhi

As we get older, we all worry about memory loss and brain health. Neurologist Majid Fotuhi, M.D., Ph.D., recently provided several suggestions in an article on AARP.com to help keep your brain happy and healthy:

  • Exercise your brain. Your brain is like other muscles in your body and in order to keep it toned, you have to exercise it! Try to learn something new every day or take time to play some mind games that will challenge your brain.
  • Stay physically active. Physical activity may improve the health of your brain. Even a modest exercise routine, like taking a 45-minute walk three times a week, can help with brain ability and function.
  • Get your rest. Make sure your brain has time to recover after a long day. Get your recommended amount of sleep and take time every day to meditate or relax and do something nice for yourself.
  • Feed your brain. Our brains need the right nutrients to function properly. DHA is an omega-3 fatty acid that helps to support brain health and memory. Taking DHA supplements (try Algal-900) or food with added DHA (such as Actilean protein bars with DHA) may help to support brain function.
  • Get a head start. Start taking care of your brain early! By starting to exercise your brain earlier, you may be able to minimize the effects of memory loss. The sooner you start thinking about brain health, the better!

At what age did you start thinking about your brain health?