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:

• walking around when speaking on the phone
• taking the stairs instead of the elevator
• parking a bit further from the entrance of your destination.

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