I am not opposed to supplements. But many brain health supplements have no research to back up their claims. Make sure you do your research and know what studies have been done. Also, check to make sure the supplements you don’t interfere with other medications and medical conditions. The real question is why take supplements before trying these natural strategies instead.
Diet and Exercise Strategies:
1. Go Mediterranean. The Mediterranean diet has received the most attention for its ability to boost cognitive functioning. However, any plan that focuses on vegetables, fruits, whole grains, and healthy fats will probably deliver similar results.
2. Eat fish. While fish supplements appear to have little effect, eating whole fish has many benefits, including lowering the risk of cognitive decline. Experts recommend having at least two servings of fish per week, including fatty species like salmon and tuna.
3. Exercise regularly. Physical activity helps to keep your brain and body in top condition. Find a variety of activities you enjoy. Aim to work out for at least two and a half hours each week, 30 minutes five times per week.
4. Do aerobics. Activities that increase your heart rate may be the most effective. You can bike, run, or play tennis or pickleball. Go for a swim if you need a low impact activity that will protect your joints.
5. Manage your weight. Being overweight or obese may increase the risk of some types of dementia. Weigh yourself weekly and stay slim with a sensible diet and workout routine.
6. See your doctor. While supplements are usually unnecessary, you may need them if you have a specific deficiency. For example, being a vegetarian or having gastric bypass surgery may lead to low levels of vitamin B12. Your physician can test and treat you for such conditions.
1. Sleep well. Lack of sleep or sleeping for more than 9 hours a night on a regular basis can have negative effects on brain health. Stick to a consistent bedtime that gives you 7 to 8 hours of rest.
2. Keep learning. Mental stimulation conditions your brain much like lifting weights builds your muscles. There is some initial evidence that speed-processing drills that train you to recognize objects quickly may be especially productive.
3. Socialize. Cultivating close relationships fights dementia and can help you feel happier and live longer. Spend time with family and friends. Volunteer in your community, visit your local library or join a club that matches your personal interests.
4. Monitor blood pressure. High blood pressure can affect your brain. Follow your doctor’s recommendations for managing your condition.
5. Check your hearing. Moderate hearing loss may triple your risk for cognitive decline. Get tested regularly and wear your hearing aid if you need one.
6. Limit alcohol. Drinking too much is harmful to your body and brain, and you process alcohol more slowly as you age. Recommendations are to stick to 1 to 2 drinks during a single day. Click Here for more
7. Quit smoking. Using tobacco makes you 79% more vulnerable to Alzheimer’s disease. If you have tried to quit before, try again with a new combination of methods.
Taking a pill might seem easier than changing your lifestyle, but the natural approach is much more likely to help you stay sharp as you age. Eat a nutritious diet, exercise regularly, and talk with your doctor about your individual concerns.
We all love free stuff, am I right? On my FREEBIES page, I will have past guides and ebooks for you to download. These are packed with tips, tricks, and resources to you can learn new ways to live a healthy and fearless life.
FREEBIES and RESOURCES
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