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"We know that prolonged social isolation leads to memory loss, and that loneliness is a risk factor for cognitive decline, dementia and even death....Fight back against loneliness and remain socially engaged."
- Dr. Sanjay Gupta , CNN's chief medical correspondent.
Consistently consuming a healthy diet which includes plenty of fruits and vegetables, whole grains, fish, and healthy fats like olive oil and nuts, can benefit your heart and brain.
"These items aren't only linked to boosting the brain power of elderly people, but they've also been shown to be even more beneficial to your health than a low-fat diet by protecting against type 2 diabetes, preventing heart disease and stroke and reducing muscle weakness and frailty in aging bones," - Dr. Douglas Scharre, a neurologist at The Ohio State University Wexner Medical Center .
A study published recently in the journal Alzheimer's & Dementia found that exercise seems to boost levels of a protein that facilitates communication between brain cells, potentially preventing dementia.
Good news is: only 5-10 minutes of burst exercise (30 seconds high effort movement, 90 seconds recovery) or moderate running boosts both mood and brain function, increasing blood flow to the prefrontal cortex—which regulates mood and "executive processing"—even after the activity was finished - A study published in Scientific Reports in Nov 2021
Other simple tips include:
Sleep is "your (free) secret weapon to refresh and replenish tissues and cells — among them, those of the brain and immune system.... It also rinses away waste and debris in the brain that can otherwise foment disease, and it strengthens your memories. After a good night's sleep, you wake up with a smarter body and a sharper mind, better able to deal with the day's stressors." - Dr. Gupta
Everyone should get 7-9 hrs of quality sleep each night; "the bare minimum if you want to have normal, healthy functioning physiology from your brain on down." -Dr. Gupta
"Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape—and might keep memory loss at bay,"
- Mayo Clinic.
Play board games/word games; work puzzles or crosswords; read or listen to podcasts—anything to keep your brain stimulated.
Even better: Learn a new skill, like a foreign language. The brain craves variety, and learning new things actually expands the network of blood vessels that nourishes it with oxygen and nutrients.
The human body is built to thrive in a series of short sprints. Studies show that rest and relaxation promote mental health, boost creativity, increase productivity, promote well-being, reduce stress, improve mood, and strengthen relationships.
"Relaxing is not solely a physical thing for the body," writes Gupta. "Your brain needs to chill out, too." - Dr. Gupta
Finally tailor these tips to your own personality and schedule.
Focus on doing one simple thing at a time.
You might be surprised at how much you can accomplish in just a short period.
"Never forget that the brain is exceptionally plastic... It can rewire and reshape itself through your experiences and habits, and a lot of this remolding can be achieved in a mere twelve weeks...It's like buulding any other muscle" -Dr. Gupta
Jack of all people-related trades, master of none. Majored in Psychology, Customer Service Assoc for a few Years, HR Officer for 4, Manager and ESL Teacher for over 11 yrs now, an artist since birth.
Because in this fast-paced world we're constantly pressured to keep up:so much to do, so much to think about; which leads to mental congestion and for many of us memory loss .
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