Stay young by incorporating these essential behaviors.
Some argue that you must think young to stay youthful. And, to feel young, you must consider your brain health. One of the most common—and debilitating—effects of aging is cognitive impairment. According to CNN medical contributor Dr. Sanjay Gupta, author of Keep Sharp, a recent book on the subject, you can keep your brain vibrant and efficient far into old age by incorporating a few basic practices into your daily routine. Continue reading to learn more.
1. Exercise, Then Exercise Some More
According to Gupta, regularly, the most crucial thing you can do for your brain's health. In his book Keep Sharp, he states, "Exercise, both aerobic and nonaerobic (strength training), is not only excellent for the body; it's much better for the brain." "Using sugar to fuel your muscles rather than letting it sit idle in your blood helps to avoid severe glucose and insulin changes... which raise the risk of dementia. Exercise also helps to reduce inflammation, which is important in the prevention of dementia." The recommended amount is at least 150 minutes each week, but studies show that as little as 11 minutes per day will help you live longer.
2. Consume a Healthy Diet
"Even if you have hereditary risk factors for Alzheimer's disease, clean living can reduce your risk of acquiring a serious mind-destroying disorder," Gupta says. He advises eating more fruits and vegetables and less red meat and processed foods. "Berries, in terms of what they can do for the brain and some of these special chemicals that they produce, are definitely going to be one of your finest foods," Gupta said.
3. Get Plenty of Sleep
"We're learning that the brain goes through this 'rinse cycle' at night," Gupta added, washing away dirt and poisons. If you're dreaming before you wake up in the morning, it's a positive sign that your brain has gone through this self-cleaning process. Aim for at least seven to nine hours of sound sleep per night.
4. Eliminate This One Food From Your Diet
According to Gupta, "several well-designed studies have revealed that patients with high blood sugar have a higher rate of cognitive deterioration than people with normal blood sugar." His "cognitive day"—the amount of time a person may be productive—increased after he eliminated added sugar from his diet, he told Men's Health.
5. Be Social
Neurogenesis, or the formation of new brain cells, is a strong predictor of social contact, which lowers the incidence of dementia. "We understand the importance of social interaction," Gupta said. "We are social animals. We know that specific neurochemicals are released when we are able to touch and look someone in the eyes directly."