Most people fear that if you have a family member with Alzheimer's you will most likely end up suffering from it too. In reality, did you know that only 5-8% of Alzheimer's is linked to genetics? So, just because you heard through the grapevine that your mom's sister suffered from Alzheimer's that doesn't necessarily mean you will too. But...if it has consumed most of your day thinking about it, maybe it's time to take action. Become an active member of the brain health society. Love your brain and it will love you back.
There have been a multitude of studies and research on the human brain and how we can prevent early signs of memory loss. Articles from Harvard Health and studies from Rush University Medical Center pushed me to write this blog. Along with Elizabeth Amini, an amazing TEDx speaker who just so happens to be an entrepreneur with a background in science. She learned data analysis while working as a scientist at JPL/NASA.
Here are a handful of things you can do today:
1) Speed walking-great for brain and heart function. Studies have shown that 30 mins 5X/week of speed walking can reduce risk of early memory loss by 33%. In addition to that, if you add 20 mins of vigorous aerobic exercise 3X/week that number goes up to 50%! Exercise pushes blood, oxygen and nutrients to the brain faster. Promotes repair and pushes waste out of the brain. Increased energy isn't so bad either. If you're not an active person yet, start off slow. Speed walk 10 mins a day. Your brain and heart will thank you.
2) Play mentally engaging games-especially interactive ones. When you learn new things, your brain actually grows new neuro connections. New neuro connections means increase in cognitive functioning! Nice!
3) Being and staying social-staying social reduces your rate of cognitive declination in half! Isolation is toxic so go out there and mingle. If you're looking to stay social and active in your community, go to www.volunteermatch.org and volunteer your time to a cause that's meaningful to you.
4) Purpose and Life Direction-studies from Rush University found that people with the highest purpose in life had 2.4 times less dementia than individuals who didn't have or know their purpose. So, find your purpose and make a positive impact in this world. Your brain and community will thank you.
5) Relaxation- YES, I said it! Now go ahead and relax. You have permission to sit and do absolutely nothing. How do you do relaxation? Walk, meditate or maybe a spa day? Put this at the top of your list because stress shrinks the brain and rewires it. It also messes with your emotional regulatory system. So if you have a high stress job, quit. Your brain will thank you.
6) Diet- We all know this but do we really eat the right foods for our brain? Studies have shown that the Mediterranean diet aka eating colorfully is the best brain food. It consists of eating 7-10 servings of fruits and vegetables a day and of course, fresh is best. Two servings a week of wild fish, nuts and beans all day everyday. A brain boosting diet can support brain function and improve the structure of brain cells.
7) Positive Outlook- Eliminate negative thoughts as much as you can. Shift your mindset and use positive and encouraging words. There was a study awhile back with almost 700 individuals. They followed their lives until the end and then given permission to autopsy the brain. They found that the one's who had the highest usage of positive words and positive outlook aged better, lived better and lived longer. Be positive and stay positive.
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