As we get older, we want our minds to remain well-functioning. Although some people believe “it’s the luck of the draw,” there are things we can do to stay sharp. Committing to a healthy lifestyle that focuses on self-care is key, as it will improve brain health and lower the risk of Alzheimer’s. Incorporating smart lifestyle habits will build resistance to the disease, even in our senior years. Commit to trying some of these strategies to help maintain and improve brain power:
- See your physician regularly. If you are concerned about your brain health, tell your doctor.
- Drink lots of water! The brain is 80% water, and even mild dehydration can affect brain function.
- Don’t multitask. Your brain is wired to do only one thing at a time.
- Think positively! Negative thoughts are bad for the brain and your general health.
- Seek out something new! Eat new foods, visit new places, and do new things. If you are retired, consider volunteering, traveling, or trying a new hobby. Find purpose in your renewed life!
- Play brain games, puzzles, or other mind-stimulating activities, and change them up! Don’t play the same games all the time. Instead, engage in activities that sharpen attention, reasoning, and innovative thinking.
- Take up mindfulness. Practice yoga, tai chi, or meditation.
- Start your day in silence. Pray, meditate, and read. Avoid radio, TV, and the news. Consider attending Mass at St. Therese during the week. Focus on what you want to do that day.
- Exercise! You can walk, ride your bike, or walk your dog. Early morning walks are especially peaceful. Also, park a sizable distance from your destination. Exercise is one of the best things you can do for your health and well-being. Don’t forget to stretch, too!
- Don’t sit for long periods without getting up and moving around. The longer you sit in one position, the harder it is to “get those legs moving!”
- Maintain your blood pressure. To protect your brain, keep your systolic blood pressure under 120. Monitor your blood pressure at home, at the doctor’s office, or here at church. Many new smartwatches and Fitbits display blood pressure so you can be aware of it at all times.
- Sleep at least seven to eight hours a night. If you have sleep issues, talk to your doctor about the underlying causes.
- Socialize with your family, friends, coworkers, or a senior group. St. Therese’s Rambling Roses senior group meets on the first Thursday of each month from 9:30 to 11 AM. We also have the Second Wings’ Widow and Widowers gatherings on designated days. In addition, consider volunteering for one of the many ministries in our parish. This is a great way to socialize with others and do something good for someone else!
- Take five-minute breaks at least five times a day. Stop what you’re doing, breathe, stretch, walk around, or sit quietly to give your brain a break. You will feel refreshed and more able to concentrate.
- Eat healthy. The Mediterranean and Dash diets are recommended. Eat more plant-based foods (salads, beans, and whole grains), healthy fats (avocados, extra virgin oils, nuts), and omega-3s (fish). Limit saturated fats (meat and dairy) and processed foods. Eat your meals within 12 hours, with most intake during breakfast and lunch. This will reduce inflammation.
- If you smoke, quit. Resources are available to “kick the habit.”
- Drink alcohol in moderation.
- If you are feeling old for your age, take your brain health seriously. People who feel young for their age report better health, memory, and less depression.
On Thursday, Mar. 6, from 12 to 1:30 PM, Marcia Relyea from CARE of SEM will present the latest research on aging and the brain, including strategies for keeping our brains strong and sharp. Since a light lunch will be served, please register by Tuesday, Mar. 4, with the parish office at 586-254-4433 or with Marilyn Cito, Parish Nurse, at 586-254-4433 Ext. 320 or Marilync@stol.church.
Adapted from “Everyday Improvement You Can Make Right Now to Boost Your Brain Health and Extend Your ‘Mindspan’” by Paula Spenser Scott.
