At least once a year, we read a dazzling headline about some promising new drug that may help patients with Alzheimer’s disease. And at least once a year, we also hear about reversals of failed drug trials and promises that a cure-all is in sight. I wrote a book about how to keep your mind sharp two years ago. Since then, not much has changed in our understanding of how we can preserve our memories, and the lessons remain as relevant as ever. But one thing has become abundantly clear: Preventing and even treating forms of dementia is largely driven by lifestyle and the choices we make. You are not necessarily doomed to whatever fate you feel is ingrained in your genes. If there’s one fact that’s becoming increasingly clear in scientific circles, it’s that our lifestyle choices contribute just as powerfully to our aging process and disease risk as — or perhaps even more than More – than our genetics.
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In fact, your everyday experiences – what you eat, how much you move, who you socialize with, what challenges you face, what gives you a sense of purpose, how well you sleep, And what you do to reduce stress—factors much more into your brain health and overall well-being than you can imagine. We may never have a drug that everyone can take to prevent, let alone cure, dementia and other neurodegenerative diseases. But we can all use the same toolkit that has proven helpful to stack the deck in our favor for a sharper brain for life. The program I outline in my book, and which informs the interactive workbook published this week—”12 Weeks to a Sharper You: A Guided Program”—features all the practical tools you need to start your own life today. need to be implemented in life. They can help prevent brain decline, and help you feel less anxious, sleep better, have improved energy, think more clearly, make better decisions, become more resilient to daily stress, and even lose weight. May also help reduce stress and boost immunity – all resolutions most of us aim to transition into a new year filled with hope and high expectations. We all know that change is a challenge and it takes effort to change long-established habits. But it doesn’t have to be atrocious, and it’s actually not that hard to do. I give you six things that will help you in 2023 – your keys to the kingdom of mental acuity.
Key No. 1: Nutrition
Skip the crash diets and follow the S.H.A.R.P. Protocol: Slash the sugar and salt; hydrate smartly; Add more omega-3 fatty acids from dietary sources; reduce portions; And plan ahead. Quick. The Protocol is one of the easiest ways to gravitate toward healthier foods in general and reduce the amount of processed, brain-destroying junk you eat. And if you only needed one thing to focus on here, start with sugar. The average American consumes about 20 teaspoons of added sugar daily, most of which is in the highly processed form of fructose, derived from high fructose corn syrup. My guess is that most of this sugar intake comes in liquid form – sodas, energy drinks, juices and flavored teas. Replace sugar-laden drinks with water and you’ll have taken two steps. How to hydrate the smart way.
Key No. 2: Movement
Physical exercise is the only thing we have scientifically documented to improve brain health and function, and it may even slow down memory loss. It is the only superfood of the brain. And it doesn’t require formal or equipment. Walk more, take the stairs, and get up for two minutes of light activity every hour. According to the US Centers for Disease Control and Prevention, cognitive decline is almost twice as common among adults who are inactive as compared to those who are active. In 2022, a large international study tracking the health of more than half a million people found that simply doing household chores like cooking, cleaning and washing dishes could reduce the risk of dementia by 21%. It ranked as the second biggest protective activity behind more obvious things like bike riding. In the same study, regular activity was shown to reduce the risk of dementia by 35%, followed by socializing with friends and family (15% lower risk). Once again, simple things with big payoffs.
Key No. 3: Downtime
On a scale of 1 to 10, with 10 being the most extreme, how would you rate your stress level? What if I told you that stress is now known to be a trigger for silent neurodegeneration, which occurs many years before symptoms develop? Many well-designed studies consistently show that chronic stress can reduce your ability to learn and adapt to new situations, and reduce your cognition. More specifically, stress destroys cells in the hippocampus, the brain site responsible for memory storage and retrieval. So, by reducing stress, you not only help preserve cells important for memory, but you also improve focus, concentration, and productivity. Don’t let toxic stress get in the way of keeping sharp. Take breaks during the day to engage in a peaceful, meditative, and stress-reducing activity. It can be as simple as taking a walk in nature, writing in a journal, spending time with a pet, or daydreaming. Download an app today that will take you on a guided journey through a deep breathing exercise you can practice daily. I have a trusty meditation routine that calms me down in 90 seconds or less. I simply close my eyes, pay close attention to my breath, and picture my worries directly in front of me in clear bubbles that weightlessly float up and away.
Find what works for you and make it a part of your day – every day.
Key No. 4: Sleep
Are you getting restful sleep? Contrary to popular belief, sleep is not a state of nervous lethargy. It is an important phase during which the body replenishes itself in various ways which ultimately affects all the internal functions from brain to heart, immune system and our metabolism. You can think of sleep as your brain’s rinse cycle to clear out junk that can contribute to decline and disease. Prioritize sleep because you will be doing something more important. And start with your bedtime routine. Stop looking at screens a full hour before bedtime — your smartphone included — and prepare for a good night’s sleep. I cut my bedtime prep time from 30 minutes to an hour, and it made a huge difference in my energy and productivity the next day.
Key No. 5: Search
Are you learning something new every day that is cognitively stimulating? Living with a mental disability is important, so important that studies show that someone who retires at age 65 has about a 15% risk of developing dementia compared to someone who retires at age 60. is low, even when other factors are taken into account. Retire late, or never. Choose different routes to familiar destinations. Brush your teeth with your non-dominant hand. Skip the solitary games and crosswords and pick up a new hobby that involves other people. Which brings me to the last key…
Key No. 6: Connection
We are social animals who need social connection to thrive, especially when it comes to brain health. Call a friend today. Invite a neighbor over for dinner. Hang out with a friend and talk about your problems. Cherish those relationships. The strength of our relationships with others can predict the health of both our bodies and our minds as we go through life. Good relations protect us. They’re a secret sauce to a long, speedy life.
Source – CNN