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There's more to keeping your brain sharp than crossword puzzles. Preserving your cognitive skills for the long term means adopting a healthy lifestyle — and it doesn't have to be complicated (really!).
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"There are a number of healthy lifestyle habits that can help enhance cognitive function, optimize long-term brain health and greatly decrease the odds of developing dementia," says Scott Kaiser, MD, director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California. (And because many of these behaviors also support your overall health, you'll reap the benefits from head to toe.)
This seven-day kickstart plan can help. By dedicating one day each week to incorporating a new brain-friendly behavior, you'll make positive changes quickly without getting overwhelmed. Give it a try — and by the end of the week, you'll be well on your way to living the gray matter good life.
Day 1: Get One More Serving of Fruit or Veggies
Stir a big handful of blueberries into your morning oatmeal or trade that bag of chips at lunch for a side salad. Every helping of produce delivers a dose of protection for your brain. Fruits and vegetables are packed with protective phytonutrients, and these plant chemicals "can actually reduce inflammation in our brains, protect brain cells from injury and support learning and memory," Dr. Kaiser says.
In fact, one September 2021 study in Neurology found adults with the highest intake of flavonoids, a type of plant compound, reported 19 percent less forgetfulness or confusion compared to adults who got the fewest flavonoids. Picks like leafy greens and berries are thought to pack the biggest brain-protecting punch, according to the Mayo Clinic.
Once you've incorporated that extra serving of produce, try adding another — and even another — until you're regularly getting the recommended five or more helpings of fruit and vegetables daily.
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Day 2: Schedule a Screening for High Blood Pressure and Diabetes
Unchecked high blood pressure or diabetes can damage blood vessels in the brain. And because both conditions can potentially lurk undetected, a screening can help you find out exactly where you stand — and take action, if needed.
"High blood pressure and diabetes, as well as obesity and smoking, when uncontrolled, increase one's risk of developing strokes, which can impair cognition," explains Daniel Lee, MD, a neuropsychiatrist in the Department of Psychiatry and Behavioral Health at The Ohio State University Wexner Medical Center.
Adults 18 to 39 at average risk for high blood pressure should be screened every 3 to 5 years, while those over 40 or younger adults at higher risk for high blood pressure should be screened once a year, according to the U.S. Preventive Services Task Force (USPSTF).
Those ages 35 to 70 who have overweight or obesity should be screened for diabetes every 3 years, per the USPSTF. If you're not sure whether you're due for a blood pressure or diabetes screening, talk with your doctor.
Related Reading
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Day 3: Take a 10-Minute Walk
Regular activity is crucial for brain health. Cognitive decline is twice as likely to occur in inactive adults compared to those who are active, according to a December 2020 study in Preventive Medicine.
The Centers for Disease Control and Prevention (CDC) recommends getting 150 minutes of moderate physical activity weekly, or around 30 minutes most days of the week. If you're not currently active, try incorporating just 10 minutes of movement into your day and build up from there. A simple walk around the block is a great place to start. Then aim to go a little longer tomorrow!
Regular exercise keeps your body and brain healthy, but it can also lift your mood and help you sleep better, per the CDC. And that's a beneficial cycle for your brain: People who report feeling anxious, depressed or sleep-deprived tend to perform worse on cognitive tests, according to Harvard Health Publishing.