3. Exercise
Everyone knows that exercise is good for your body, but it also keeps your mind in shape, especially cardio. Exercise promotes neuron growth and releases endorphins to boost your mood and improve learning and memory. How can we improve our couch-potato ways?
Start slow. Some people get intimidated even by the thought of exercise. But studies show that taking 20-minute walks three times a week is a great start to physical — and mental — health. Vary workouts. Variety is the spice of life, and for many, the key to keeping fit, too. Incorporate your favorite sports into your week, such as biking, hiking, swimming, and running. If the weather keeps you indoors, shake it up at the gym with different machines and strength training.
Exercise with friends. There’s nothing that will get you going better than a little companionship — or competition. Set a schedule with a friend to go walking or running together, to play tennis or racquetball, or get a group together for basketball. (Who says all social activities need to revolve around food?)
Take on a goal. These days, almost every cause, from Alzheimer’s to AIDS, has an exercise fundraiser to go with it. So, if you want to run a marathon, walk a 5k or bike across a city, you can support your favorite cause at the same time.
Exercise in moderation. Don’t be so gung-ho about exercise that you overdo it and will then have to stop due to injury or fatigue. Make exercise a part of your life — just a part, not the whole thing — and your good habits will become second nature.
4. Eat Well
Good nutrition is good for the brain. New studies have shown that the Mediterranean diet — lots of fresh vegetables, healthy oils, fish, nuts, fruits, and whole grains — can reduce the risk of cardiovascular disease and stroke and prevent dementia.
Eat food. But not too much and mostly plants. Michael Pollan summed it up succinctly in “Food Rules: An Eater’s Manual” that eating well can be simple — as long as you eat natural and unprocessed foods. Make sure to eat lots of grains and keep your portions modest.
Breakfast is brainpower. To function optimally, our brains need a steady supply of glucose and neurotransmitters. During our six to eight hours of sleep, that supply is cut off. When you eat a healthy morning meal, you get your brain working quickly for the rest of the day.
Beware of sugar! A low-fat diet is great — but not when sugar and calories are added to make up for it. Sugar can cause an increase in alpha, delta, and theta brain waves, which can alter your ability to think clearly.
Be French or Italian. Many studies show it’s not exactly what other nationalities eat, but how they eat. Both the French and the Italians take long meals in the company of friends, with little snacking in between.
Indulge yourself. Although a severely restricted calorie diet can create a longer life, sometimes we all deserve a break. Have a square of chocolate, a glass of wine, or a slice of bread and brie — once in a while. Don’t forget, food not only gives sustenance, but pleasure too!
This article is updated from its initial publication in Brain World Magazine’s print edition.