How to protect your aging brain with lifestyle hacks

Aging is a fact of life. But it doesn’t have to be the end of your intellectual and physical prime. There are steps you can take to protect your brain as you get older, from exercising regularly to eating well and maintaining good sleep habits. Here at the Brain Guard System we call them the Pillars of Protection! Here they are:

Eat whole foods and avoid junk food.

As you age, it's important to eat foods that will nourish and protect your brain. The best way to do this is by choosing whole foods over processed ones. Whole foods are unprocessed or minimally processed foods that contain all of their natural nutrients (like fruits, vegetables, grains, nuts and seeds). Processed foods have been altered from their natural state by adding salt or sugar; they also often contain ingredients like preservatives or artificial flavors. Examples of whole foods include:

• Fresh fruits and vegetables

• Beans and legumes (such as chickpeas)

Whole grains (such as brown rice and quinoa) Nuts and seeds

Whole foods are great for your brain because they contain many nutrients that are vital to healthy brain function, such as:.

Vitamins and minerals, including B vitamins and antioxidants. Fiber that can help reduce cholesterol levels, which can reduce your risk of heart disease.

Omega-3 fatty acids are also important for brain health. These fats are found in foods like: Salmon and other fatty fish Flaxseed, walnuts and chia seeds, and eggs.

Keep active.

• Exercise can help your brain age better.

• Exercise can help you stay mentally sharp.

• Exercise can help you stay physically healthy.

• Exercise can help you stay socially connected.

Exercise can help you feel happier. Exercise can make you more productive. Exercise can help you sleep better.

Exercise can help you feel less stressed. Exercise can boost your self-esteem. Exercise can make you more creative. Exercise can improve your sex life.

Exercise can help you lose weight. Exercise can help you live longer. Exercise can reduce your risk of heart disease, stroke and diabetes.

Exercise can improve your mental health. Exercise can reduce the risk of Alzheimer’s disease and dementia. Exercise can help you cope with stress. The more you exercise, the better it works!

Manage stress.

Stress is a normal part of life, but it can take a toll on your brain. Stressful events like losing a job or going through a divorce can cause an immediate decline in cognitive function.

But there are ways to manage your stress so that you don't get caught up in the cycle of negative thoughts and behaviors that lead to even more problems:

• Practice mindfulness meditation (for example, by focusing on your breath). The practice has been shown to reduce anxiety, depression and other symptoms related to stress--and may also help prevent Alzheimer's disease later in life. It's easy enough for anyone who wants try it; just sit quietly for 10 minutes each day with eyes closed or focused on something else like nature sounds or music (but not music with lyrics). Try meditating for 5-10 minutes at first until you're comfortable doing so daily; then increase by 5 minutes each week until reaching 30 minutes per session.*

• Avoid overwork by taking breaks throughout the day instead of working straight through without stopping except maybe once every hour or two just long enoughto get a drink of water or walk around for a few minutes. Get plenty of sleep at night (about 7 hours for most adults), which can help reduce stress levels by allowing the body's natural repair processes to take place.

Get enough sleep and avoid sleep deprivation.

Getting enough sleep is important for your brain, just as it is for the rest of your body. Sleep helps you consolidate memories and learn new information, so when you're not getting enough sleep, those processes can be impaired.

Sleep deprivation also increases stress levels, which have been shown to have negative effects on the brain as well (such as shrinking areas associated with memory).

On the other hand, too much sleep can also be harmful: Some people spend so much time in bed that they don't get all their necessary activity done during waking hours--and this lack of physical activity may increase their risk of developing Alzheimer's disease or dementia later in life.

There's no one-size-fits-all approach to the amount of sleep you need. It depends on your age, health and lifestyle--and even if you do everything right, it can still be hard to get enough restful sleep. Make sure you're doing all you can to ensure that your nights are as restful as possible: Keep electronics out of the bedroom, exercise regularly (even if it's just a short walk) and limit caffeine consumption late in the Recommend hours of sleep are between 7-9 hours a night.

Improve your social network and support system.

As you get older, it's important to maintain a strong social network and support system. The brain is an organ that needs stimulation. It thrives on new information, so staying connected with friends and family can have a positive impact on brain health.

Talking with others about their experiences can help you learn from their mistakes and avoid making the same ones yourself. The more people you have in your life who are willing to listen when things get tough (and they will), the better off you'll be!

Social interaction is an important part of mental health. When you're feeling down, it's nice to talk with someone who cares about you and has your best interests at heart.

Being able to discuss your problems with others can help you find solutions. It's also important to have someone you can count on when things get tough.

When you're feeling down or stressed, it's nice to talk with someone who cares about you and has your best interests at heart. Being able to discuss your problems with others can help you find solutions. It's also important to have someone you can count on when things get tough.

Taking care of your brain health can help protect you against dementia and Alzheimer's disease later in life

You may not be thinking about your brain health now, but it's important to start planning for the future. As we age, our brains are more susceptible to dementia and Alzheimer's disease. These two conditions cause progressive memory loss that can eventually lead to severe cognitive impairment. In fact, according to the Alzheimer's Association, 5 million Americans have Alzheimer's disease and another 7 million have a different form of dementia (the most common being vascular).

According to Dr. David Tanzi of Harvard Medical School who studies neurodegenerative diseases like Alzheimer's and Parkinson's: "It is never too early or too late to take steps toward preserving your own brain health." There are many things you can do right now--before any signs appear--to protect yourself against these diseases later in life:

-Get regular exercise. -Eat a healthy diet and drink plenty of water. -Limit your exposure to environmental toxins such as pesticides, solvents and lead. -Stay socially active--stay involved in school or work, volunteer, or attend events that interest you.

Finally…

The key to protecting your brain health is to make lifestyle choices that will keep it strong and healthy. If you take care of your brain, it will take care of you.