Your Healthy Lifestyle<br />Make it happen…<br />
What is a brain healthy lifestyle?<br />3 components:<br />Diet<br />Exercise<br />Activity<br />Lets look at each compone...
Healthy Diet<br />Lose weight  if you are heavy<br />Especially damaging is a large waistline, according to research<br />...
Diet, continued<br />Eat more “good” fat<br />Besides fatty fish, plant based fats like cooking oil (Olive and canola), nu...
Diet (continued)<br />Alcohol in moderation is OK (1 to 2 glasses, red wine is great)<br />Caffeine can be helpful in impr...
Exercise<br />Exercise not only keeps your body fit, it can create positive changes in the brain. Research has found:<br /...
Exercise (continued)<br />Best exercise:  Aerobic, such as<br />Walking<br />Swimming<br />Dancing<br />Include strength a...
Exercise (continued)<br />The research supports exercise:<br />Learning a new dance using Dance, Dance Revolution improved...
Activity<br />Brain training benefits your brain…<br />Practice keeps brain skills intact<br />Novelty builds and rewires ...
Activity:  Brain Skills <br />Attention (using your senses to acquire information)<br />Processing speed (how quickly you ...
Everyday brain activities<br />Use memory strategies (such as generating your own examples for new information, or mnemoni...
Concluding notes<br />The brain is remarkably plastic.  You can improve function by challenging yourself and becoming mind...
Thank you for your participation…Good luck in your quest for improved brain power!<br />Much of the information contained ...
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Your healthy lifestyle

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Your healthy lifestyle

  1. 1. Your Healthy Lifestyle<br />Make it happen…<br />
  2. 2. What is a brain healthy lifestyle?<br />3 components:<br />Diet<br />Exercise<br />Activity<br />Lets look at each component…<br />
  3. 3. Healthy Diet<br />Lose weight if you are heavy<br />Especially damaging is a large waistline, according to research<br />Eat fish <br />It is the Omega 3s that help the brain<br />Choose wild salmon, sardines, mackerel, herring, tuna, halibut, oysters, wild trout, lobster or flouder<br />Eat antioxidants <br />Vegetables, such as leafy greens & cruciferous<br />Include avocados, oils, nuts & seeds (with Vitamin E)<br />Dark chocolate may also help the brain<br />Berries (blackberries, strawberries, cranberries) <br />MORE>>><br />
  4. 4. Diet, continued<br />Eat more “good” fat<br />Besides fatty fish, plant based fats like cooking oil (Olive and canola), nuts, seeds, olives<br />Good fats help rid the body of bad fats<br />Bad fats are animal based and saturated, such as whole milk, cream, butter, steak<br />Trans fat (found in cookies and fast food) contain partially hydrogenated vegetable oil and should be avoided<br />Keep your blood sugar stable<br />High quality carbohydrates & lots of fiber<br />3 or more moderate meals a day<br />Some protein with each meal<br />More>>><br />
  5. 5. Diet (continued)<br />Alcohol in moderation is OK (1 to 2 glasses, red wine is great)<br />Caffeine can be helpful in improving concentration and reaction time, but in moderation as well<br />Cut sodium use<br />Drink plenty of water<br />Supplements??? Maybe these…<br />Fish oil <br />Multivitamin<br />B Vitamin in liquid or shots<br />
  6. 6. Exercise<br />Exercise not only keeps your body fit, it can create positive changes in the brain. Research has found:<br />Exercise reduced risk of vascular dementia <br />3 X a week exercise were 38% less likely to develop dementia<br />3 X a week for 50 minute exercisers improved mental abilities over those who did not take part in exercise<br />How?<br />Can prevent heart disease which raises risk of dementia<br />Improves blood flow to brain, helps neurons<br />Keeps glucose under control to prevent type 2 diabetes, which can affect cognition<br />Might even decrease amyloid protein which may cause Alzheimer’s Disease<br />More>>><br />
  7. 7. Exercise (continued)<br />Best exercise: Aerobic, such as<br />Walking<br />Swimming<br />Dancing<br />Include strength and flexibility, which help fight fatigue and raises metabolism to burn more calories<br />Make sure that your exercise is CHALLENGING and COMPLEX for ultimate benefit. Mix it up!<br />Include group activities for socialization benefits, such as yoga and dance.<br />More>>><br />
  8. 8. Exercise (continued)<br />The research supports exercise:<br />Learning a new dance using Dance, Dance Revolution improved short term memory<br />A Dutch study found that people with reduced volume in the brain were more likely to develop dementia<br />People who exercise regularly have bigger brains, and may actually restore lost neurons<br />People who exercised made snappier decisions and fewer errors<br />Physically fit kids tended to have the best academic scores<br />Older exercises showed a better ability to “think outside the box” than those who did not exercise<br />Chronic stress may damage cells in the hippocampus… exercise can reduce stress and improve mood<br />
  9. 9. Activity<br />Brain training benefits your brain…<br />Practice keeps brain skills intact<br />Novelty builds and rewires the brain<br />Mental activity can improve cognitive reserve<br />Socializing is especially beneficial to the brain<br />What are the brain skills that you want to improve?<br />More>>><br />
  10. 10. Activity: Brain Skills <br />Attention (using your senses to acquire information)<br />Processing speed (how quickly you can interpret information to the brain)<br />Mental flexibility (how well you adapt to new situations)<br />Encoding (how well you learn new information like names and phone numbers)<br />Retrieval (how well you are able to get information from your long term memory)<br />Reasoning (how well you solve problems).<br />Practical brain activities to improve your skills<br />More>>><br />
  11. 11. Everyday brain activities<br />Use memory strategies (such as generating your own examples for new information, or mnemonics which create associations)<br />Use your leisure time for challenging activities like chess, going to the theatre and puzzles.<br />Go back to school, or learn something new<br />Spend time with others for a real boost…Some research suggests that if you hang with intelligent people, you may become more intelligent!<br />Work or volunteer<br />Be mindful, focus your mind on what you are doing<br />
  12. 12. Concluding notes<br />The brain is remarkably plastic. You can improve function by challenging yourself and becoming mindful of your lifestyle. Take this opportunity to improve your lifestyle!<br />
  13. 13. Thank you for your participation…Good luck in your quest for improved brain power!<br />Much of the information contained in this presentation can be found in the book:<br />Brainpower Game Plan by Cynthia R. Green and the editors of Prevention.<br />

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