When we are inactive, it doesn’t take long to start feeling weak, especially when we are older. Studies have shown that it only takes a few days of lying in bed to start losing strength, flexibility and balance.  I’m sure you’ve heard:  If we don’t use it, we lose it.  That applies to our brains too. Our brains need activity in order to be as healthy as they can be and I’m here to tell you how you can start “pumping them up”.  Just because we can’t see that pump when we flex our brain in the same way as our biceps it doesn’t mean that we shouldn’t be spending just as much (or even more) effort on our brain health.

The foods we eat influence our brains, just as they do our bodies. We truly are what we eat. However, we typically don’t fuel up the way we should. I’m betting most folks would never put inferior fuel in their high-performance cars. Despite being on average only 2% of our body weight, our brains take in more than 20% of our daily energy intake -meaning the food choices we make have a substantial impact on brain functionality. Start thinking of your body and brain as a Maserati.

What are some great foods for our brain?

• Dark Leafy Greens (spinach, kale, collards, turnip -mustard greens, swiss chard)
• Cruciferous Vegetables (broccoli, cauliflower, cabbage)
• Blueberries, Raspberries, Blackberries, Strawberries
• Fatty Fish (Salmon, Mackerel, Lake Trout, Sardines)
• Walnuts, Almonds, Sunflower seeds, Pumpkin seeds, Peanuts
• Beets
• Avocado
• Dark Chocolate (70-90% cacao)
• Turmeric
• Extra Virgin Olive Oil

What else impacts our brain health?  Exercise, Stress and Stimulation.

By using our brains and challenging them to learn new things, or to do things in different ways, we are stimulating them and we are improving our cognitive function.  If we don’t use it, we lose it.

New research published in the International Journal of Alzheimer’s Disease suggests that playing a musical instrument during adulthood is significantly associated with a reduced risk of cognitive impairment and dementia. Learning a new hobby (such as a musical instrument) may be able to stimulate your brain and reduce your risk of dementia.

• Read instead of Watch
• Listen to and Play Music
  • Find ways to incorporate playing a musical instrument into your life, no matter your talent level.
• Memorize things
  • Credit card numbers. Phone numbers. State Capitals. Capitals of Countries. Trivia of all sorts – pick a topic!
• Calculate things in your head or with a pen & paper
• Do Crossword Puzzles and Sudoku
• Step Out of your Comfort Zone – Try new things!

SLEEP. Get enough sleep.  Not getting enough sleep, especially over an extended period puts the body in a continual state of stress.  Go to bed earlier.  Turn off the TV, put away your phone-laptop-tablet an hour before bed. Have a cup of chamomile tea. Take a warm bath. Establish a good sleep routine and your brain (& body) will thank you.

EXERCISE.   Our brains need exercise, just like our bodies. Find an activity that you enjoy doing and do it – every single day. Take a walk. Ride a bike. Dance to music in your living room (standing or sitting – it can be done!).  Play pickleball or tennis. Take an exercise class that incorporates cardio with strength training.

If you are stuck in a rut, sitting at home in a chair doing the same ole, same ole: Get up, get out and do something.  Socialize with friends. Join a book club. Take a class. Learn to play the guitar. Volunteer your time somewhere.  Learn how to knit a sweater.  Take boxing lessons. Invite folks to your house to play Scrabble. Have a spinach salad with some blueberries, walnuts and a drizzle of olive oil while you are at it.  Put on some music and dance like nobody is watching then memorize the Scrabble dictionary so you can totally WIN that game of Scrabble you’ve invited folks over to play.

Stay Healthy. Be STRONG. Get After It!