We all desire to live a happy, healthy, and successful life.
In order to do this we have to take care of ourselves in many different ways.
Perhaps one of the most important areas to care for is our brain.
Considering the significance of its function, it is essential we keep our brains sharp and in good condition.
Here are the four major areas to keep in mind when taking care of your brain: Exercise: Regular exercise not only improves the memory and ability to learn, research demonstrates that exercise also stimulates the growth of new brain cells (Creer, Romberg, Saksida et al.
, 2010).
What is it about exercise that keeps our brain is great condition? Exercise improves circulation (therefore increases oxygen levels) throughout the body.
Of course this includes the brain.
Regular exercises will also improve concentration, attention, mood, and decrease stress levels.
All of these help the brain to function optimally.
*Recommendation: Cardio and muscle work is recommended.
Adults should participate in at least 30 minutes of moderate intensity physical activity, 5 days a week.
Nutrition: Proper nutrition is important because it acts as fuel for the brain.
The food you eat influences brain function in a many ways.
What you eat will influence how you think, feel, remember and more! Low calcium, sodium potassium magnesium, iron, niacin, thiamine, B12 can all lead to brain dysfunction, dementia, seizures, and impaired cognitive function.
*Recommendation: A well balanced diet that includes nuts, whole grains, protein, the omega oils, fruits and vegetables.
Rest: The right amount of sleep is as important for physical and mental wellbeing as is nutrition and exercise.
According to General Social Survey done by Statistics Canada (Census 2001), 47% of Canadians cut back on sleep in order to increase the length of their day.
Psychological symptoms of sleep deprivation include confusion, irritability, depression, hallucinations, emotional instability, etc.
A lack of sleep can lead to physical health problems with the nervous, cardiovascular, and immune systems.
*Recommendation: Experts recommend about 7 hours of sleep per night in order to have enough time for physical and psychological repairs.
Mental Stimulation: "Use it or lose it" sounds about right.
Studies show that people who don't stimulate their brain regularly are more likely to be forgetful and develop Alzheimer's and dementia.
When people have mental stimulation their brain is able to build new connections which leads to new strengths and skills.
*Recommendation: Helpful activities include puzzles, travelling (seeing new and exciting things), learning a new language or a new subject matter, reading books, taking online IQ tests, participating in social activities.
Any activity will work that breaks up your patterns or habitual way of doing things.
A variety of activities is recommended, however, in order to stimulate the many areas within the brain.
References: Creer, D.
J.
, Romberg, C.
, Saksida, L.
M.
, van Praag, H.
V.
, Bussey, T.
(2010).
Running enhances spatial patterns separation in mice.
Proceedings of the national Academy of Sciences.
doi: 10.
1073.
In order to do this we have to take care of ourselves in many different ways.
Perhaps one of the most important areas to care for is our brain.
Considering the significance of its function, it is essential we keep our brains sharp and in good condition.
Here are the four major areas to keep in mind when taking care of your brain: Exercise: Regular exercise not only improves the memory and ability to learn, research demonstrates that exercise also stimulates the growth of new brain cells (Creer, Romberg, Saksida et al.
, 2010).
What is it about exercise that keeps our brain is great condition? Exercise improves circulation (therefore increases oxygen levels) throughout the body.
Of course this includes the brain.
Regular exercises will also improve concentration, attention, mood, and decrease stress levels.
All of these help the brain to function optimally.
*Recommendation: Cardio and muscle work is recommended.
Adults should participate in at least 30 minutes of moderate intensity physical activity, 5 days a week.
Nutrition: Proper nutrition is important because it acts as fuel for the brain.
The food you eat influences brain function in a many ways.
What you eat will influence how you think, feel, remember and more! Low calcium, sodium potassium magnesium, iron, niacin, thiamine, B12 can all lead to brain dysfunction, dementia, seizures, and impaired cognitive function.
*Recommendation: A well balanced diet that includes nuts, whole grains, protein, the omega oils, fruits and vegetables.
Rest: The right amount of sleep is as important for physical and mental wellbeing as is nutrition and exercise.
According to General Social Survey done by Statistics Canada (Census 2001), 47% of Canadians cut back on sleep in order to increase the length of their day.
Psychological symptoms of sleep deprivation include confusion, irritability, depression, hallucinations, emotional instability, etc.
A lack of sleep can lead to physical health problems with the nervous, cardiovascular, and immune systems.
*Recommendation: Experts recommend about 7 hours of sleep per night in order to have enough time for physical and psychological repairs.
Mental Stimulation: "Use it or lose it" sounds about right.
Studies show that people who don't stimulate their brain regularly are more likely to be forgetful and develop Alzheimer's and dementia.
When people have mental stimulation their brain is able to build new connections which leads to new strengths and skills.
*Recommendation: Helpful activities include puzzles, travelling (seeing new and exciting things), learning a new language or a new subject matter, reading books, taking online IQ tests, participating in social activities.
Any activity will work that breaks up your patterns or habitual way of doing things.
A variety of activities is recommended, however, in order to stimulate the many areas within the brain.
References: Creer, D.
J.
, Romberg, C.
, Saksida, L.
M.
, van Praag, H.
V.
, Bussey, T.
(2010).
Running enhances spatial patterns separation in mice.
Proceedings of the national Academy of Sciences.
doi: 10.
1073.
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