Brain health consists in trying to 1) prevent or reduce the likelihood of neurological diseases and 2) optimize the function of our brains on a day-to-day basis.
Over one in three people worldwide are living with a neurological disorder. A good proportion of neurological disorders are preventable, 90% of strokes and 40% of cases of dementia for example. Dementia is a decline in cognitive/thinking function. So, if one starts off with a higher cognitive function which we call cognitive reserve, they will be less impacted by that decline. Brain health helps you build up that cognitive reserve.
A lot can be done in terms of prevention and optimization through a healthy lifestyle.
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Sleep helps us clear the waste accumulated in our brains during the day. A regular sleep schedule in a dark quiet cool room is key. Avoid screens right before bedtime and develop a calm ritual before bed.
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Try to get exposure to sunlight and exercise in the morning. Alternate between moderate intensity exercise and/or high intensity interval training and strength/resistance training. Walking and other exercises like yoga can also be very beneficial. Exercise helps with memory, learning, brain flexibility; reduces inflammation; and reduces anxiety and depression.
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Protect your head from injury.
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Stay hydrated. Limit processed foods and alcohol. A study showed that following the ‘MIND’ anti-memory loss diet most of the time cut the risk of developing Alzheimer's by more than half. This diet consists of at least one serving of fish a week, 3 servings a day of whole grain carbs, at least 2 servings of poultry a week, nuts 5 times a week, 3 servings of beans a week, 6 servings of leafy greens a week, 2 servings a week of berries, and daily vegetables.
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Stay socially connected and keep your brain engaged and active.
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Finally, brush your teeth and floss regularly. Oral bacteria are associated with an increased risk of Alzheimer's disease.