Protect your brain: a simple prescription for fighting off dementia
Well, we made it. We survived 2020. I do understand that there is nothing magical about January 1. New beginnings can happen…or not happen…on any given day…with any given breath.
I gave up setting formal New Year’s resolutions several years ago. Still…there was something about this January 1 that felt like a reset to me, more than years past. I feel more open…receptive to new possibilities. Hopefully, that feeling will last. I plan to do my best to make it so.
While I was not so inspired as to set a New Year’s resolution, I am inspired to use this year to reset and nurture my body, spirit, and mind.
Starting with the control center of them all—the brain. I recently watched a story on CBS Sunday Morning about protecting the brain from dementia. In my new receptive state of mind, it struck a chord with me.
5 tips for protecting your brain
According to Dr. Sanjay Gupta, there are five basic things we can all do to fight off dementia, even if we are genetically predisposed to it.
- Move more
- Eat better
- Try new things
- Get a good night’s sleep
- Interact socially
Move more
Today, I want to focus on step one, moving more. It turns out “exercise more” is the most common New Year’s resolution. Maybe it’s even yours. But when it comes to benefiting your brain, there’s no need to go crazy or set unrealistic goals that will likely fall to the wayside before winter is out.
Dr. Gupta’s advice? Simply sit less. Every time you are about to sit, ask yourself, “Do I need to sit for this?” Act accordingly.
Whatever your normal exercise routine is…or even if you don’t have one…add in moderate movement throughout the day. You’ve heard it before: take the stairs, park further away from the door, stand while you are on the phone. These simple acts add up.
Why it works
What’s good for your heart is good for your brain. Physical activity increases your heart rate, which pumps more oxygen to the brain. It also releases hormones that provide an ideal environment for growing new brain cells. And research even suggests physical activity promotes more connections between the cells in the cortical areas of the brain.
I plan to cover the other four steps for fighting off dementia in the months to come. In the meantime, will you join me in dedicating January to moving more? For our brains.
Your turn
- Do you have a New Year’s resolution? Or perhaps a Word of the Year? What is it?
- Will you join me in sitting less and moving more in January?
- What else is on your mind? Anything at all. I just love hearing from you.
Image by kasun Madushanka perera from Pixabay
Thanks for this! As my sister and I have watched our mom slide down the slippery slope of dementia, we’ve been actively looking at what we can do in our lives NOW to avoid – or delay – these potential issues in our own lives in the future.
As one magazine article I read on the subject stated – you have to fix the roof before its raining.
Thanks for a good post to start the day out with!
I like that Trisha: you have to fix the roof before it’s raining. That’s what I’m trying to do. After watching my mother, and now my mother-in-law age, I am working on protecting my brain and improving my balance. Take care!
It seems that even if those positive lifestyle choices don’t impact the development of dementia, by doing those things, we will feel better and enjoy life more, so why not? All five are on my “do more of” list for 2021.
Good point, Janis. If you find things that add richness to your life now for certain and possibly in the future, why not do them? Here’s to a happy, full 2021!
I did not set a New Years resolution this year. My usual is to write in a journal more often. My kids gave me a subscription to Story Worth this year. Ones a week I’ll be sent a question to answer about my life and at the end of the year they will send us a bound and printed book with all the story’s. I thought it was a great gift!
As you know I worry about dementia and/or Alzheimer’s. Not only did mom and grandpa suffer from these, but I often worry about my memory. I will be happy to hear (and follow) all the advice you can give me!?
Story Worth sounds like a lovely gift, Cindy. I am writing in a 5-year line a day journal right now. It usually turns into a couple of short sentences, but it’s interesting to look back and see what was happening a year ago to the day. I worry some about dementia as well. I figure you do what you can, like follow scientific advice, and then release the rest to the Universe. I know you get quite a lot of movement during the day, so you’ve got that going for you!
One of the reasons I like being at our Florida home is I move more here. I don’t know why, but even on days when I feel like I was a couch-potato, here I still seem to have over 1000 steps in! And a no walk, no zumba, but “normal” day is over 3000 steps here. Of course, I have more walk days here too. Sunshine will do that to you. I also liked the “try new things” and “interact socially” – both are on my 21 for 2021 list!
Sunshine will do that to you, Pat! I’m glad you have your Florida home to inspire you to move more. It sounds like you are well on your way to a brain-healthy lifestyle. ? It’s nice that the things that make life full and rich in the here and now are also the things that are good for longterm health. Good luck with your 21 for 2021 list!
My dad died in his 70’s from dementia – his was alcohol and lifestyle related. I remind myself regularly that I need too “move it or lose it” and the sitting thing is a big deal – I sit way too much of the day away. I’m grateful to not be sitting all day at work any more, but have to remember to get up and move now I have more freedom to do so. Happy 2021!
I’m sorry that your father had those health issues, Leanne. My father also died in his 70s due to complications of lifestyle-related diabetes. His mind was sharp to the end, but his body failed him. My mother and her father both had Alzheimers though. I promised myself I would take care of my body and mind…give myself the best possible chance of a long, healthy life. It’s easy to sit through a day, even at home when the self-care things you love are reading, blogging, jigsaw puzzles, and watching television with my husband. I do like walking, yoga, and my Orangetheory classes. However, when I measure steps, I’m always surprised at how few I actually take compared to the 10,000 a day typically recommended. So this month, I am focusing on moving more frequently in smaller spurts. Happy 2021 to you as well!
The biggest motivator for me was getting a fitbit – once I saw how low my steps were, I set an 8,000 step goal for each day and aim to get those fireworks every day. Since tearing my calf muscle things took a downward turn – but I’m building up again – back to use it or lose it!
I took a break from all the tracking for awhile, including my Fitbit, but Larry got me an Apple watch for Christmas, and it tracks my standing and activity. I’ve found I really enjoy it again. I’m glad to hear your calf muscle is healing. Take care of yourself!
Thank you for sharing these reminders, Christie – So simple (really) and a perfect way to start of the new year!
You’re welcome Donna. Based on what I know of you, moving more is not a problem for you. I am always inspired by the pictures you post of your walks and hikes. Carry on! ?
Joanne
Thanks for stopping by, Joanne.
This is an important topic. I find it surprisingly hard to make sure I don’t sit for hours. One thing that can help is to use an app that reminds you to stand.
Hello Terri and welcome. Yes, I use to set an alarm on my phone to go off every hour. Now, I have the iPhone watch, which tells me if an hour goes by that I haven’t stood. I typically walk a little, stretch, and do a quick balance exercise whenever I get the notification. Thank you for stopping by and taking the time to comment.
Christie, I am happy to say that our Elise has chosen your post to be featured in our next Blogger’s Pit Stop. Congratulations.
Kathleen
Thank you Kathleen. I am honored to be featured and appreciate the added exposure. Thanks again for hosting Blogger’s Pit Stop.