7 Steps to a Healthy Brain

Honest Mind, Loving Heart, Strength in Body! The Martial Arts way of Life at The Taekwondo Network

by kalynna

We are bombarded with messages about physical fitness and exercise, but how often do you actively exercise your brain?

Preoccupation with general wellness should always include an approach to keeping a healthy brain. When you begin to forget things, the natural fear is that you could be developing Alzheimer's Disease. The reality is that most memory loss is not caused by Alzheimer's but by other causes like the medication you take, or not getting enough rest.

Dr. Isadore Rosenfeld of Fox News Channel has created a list of the 7 steps to a healthy brain that we all need to incorporate into our lifestyle.

1. Keep blood pressure, blood sugar and cholesterol levels in the "normal" range.

Normal blood pressure values fall into the following categories:
Less than 120 systolic and less than 80 diastolic. This would typically be phrased as 120/80.

Systolic pressure is defined as the peak pressure in the arteries. Diastolic pressure is the lowest pressure in the arteries. These pressures are never static but constantly changing from heart beat to heart beat through various activities during the day.

2. Get enough sleep.

Numerous studies have been conducted on the affects of sleep deprivation. Not getting enough sleep can slow the healing of wounds because it affects the immune system.

A 2007 study found that working memory can be drastically affected by lack of sleep over a constant period. Working memory keeps information active for more processing and supports functions like decision making and reasoning.

3. Have a healthy breakfast each morning and add more Omega-3 and Omega-6 to your diet.

Both are important to brain function and not present enough in the average diet. In fact a study on Parkinson's Disease showed that high doses of Omega-3 created a protective effect in the same way it did for Alzheimer's and is now the basis of additional study for prevention of Parkinson's.

4. East lots of fruits and vegetables.

Fruits and vegetables contain vitamins, minerals and fiber essential to your health. People who consume generous quantities reduce the risk of stroke, cardiovascular disease and certain cancers.

5. Keep socially active. Spend time doing puzzles like sudoku and crosswords; read a newspaper, magazine or book daily.

The British Association Festival of Science reported that seniors who engaged in crosswords and sukodu puzzles could help keep the brain nearly 14 years younger.

By reading new concepts and ideas we learn and our brains start to make connections and see these concepts in everyday life stimulating brain health.

6. Avoid drinking too much alcohol.

Excessive alcohol consumption affects abstract thinking, concept shifting and difficult memory tasks as evidenced by alcoholics in treatment, even though their overall IQ does not decrease. Even moderate alcohol consumption could shrink the brain which impairs cognitive functions.

7. Engage in regular physical exercise at least 30 minutes a day.

Physical exercise contributes to mental alertness, especially in those who are above 60 years old, by stimulating the growth of new brain cells and blood vessels connected to the brain.

The Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood.

As the medical community increases our ability to live longer we will have to give more emphasis to brain health and exercise. We need to maintain our brains just as much as our bodies to enjoy a healthy and happy life.