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5 Steps to a Truly Healthy Lifestyle That Lasts
You can make a commitment to adopting healthy habits at any time of year – and at any moment, including right now. The challenge is, how do you take healthy lifestyle tips and make them stick? Here are some strategies on how to get healthy. Readiness to Change Interestingly, researchers looked at people who made New Year’s resolutions and found that those who were ready to take action and commit to effecting change with a resolution were 10 times more likely to succeed than those who were not yet ready to commit to a plan of action. Readiness is key! One way to ready yourself for a change involves looking at any unhealthy behaviors and honestly assessing what they’re costing you. After looking closely at an unhealthy habit, you may find yourself ready to try something new. The American Psychological Association provides the following recommendations for making lasting changes in life: Make a realistic plan that is specific and doable Start small Change one behavior at a time Involve a buddy Ask for support 5 Steps to Living a Healthier Life Let’s start by addressing the low hanging fruit. That is four of the major lifestyle factors that drive illness: poor diet, inactivity, tobacco smoking, and overconsumption of alcohol. 1. Improve Your Diet Too often, people look at diet in terms of losing weight. Don’t! Instead, look at diet in terms of fueling your brain and body. Achieving a healthy weight often results when you eat for your brain and body health. Try eating brain-healthy foods – quality, lean hormone-free proteins eaten throughout the day in smart portions; colorful fruits and vegetables that contain loads of brain-protective antioxidants, nutrients, and vitamins; low-glycemic, high-fiber carbohydrates that don’t spike blood sugar; and brain-fueling and heart-healthy fats that come from olive oil, fish and nuts. Tip: A simple, manageable start could be eating more vegetables with each meal. 2. Move Your Body Physical exercise can boost blood flow, which benefits your brain and entire body. Even moderate exercise can help increase energy. Oh, and it can reduce food cravings, too! Tip: You don’t need to join a gym or run a marathon. Start by simply walking outside a few times a week. Build from there. 3. Stop Smoking and Drinking Alcohol Most of us know that smoking tobacco and excessive alcohol consumption are risk factors for a host of illnesses. They simply aren’t consistent with a healthy lifestyle. If you quit smoking and limit your alcohol consumption, you’ll have boosted your health significantly. Tip: If you’re a smoker, the good news is that plenty before you have quit. In fact, more than three out of five adults who have ever smoked successfully quit, the CDC reports. You can do it! 4. Get Better Sleep Did you know that roughly 70 million Americans struggle with sleep? Sleep affects mood, immune function, memory, and the ability to concentrate. The Sleep Foundation recommends 7 to 9 hours of sleep for adults. Tip: Start small by making your bedtime 15 minutes earlier each night for a week. 5. Fortify Your Brain Your brain is what directs every decision you make. Support its optimal function with brain directed nutrients. BrainMD has a formula designed to do just that. Brain & Memory Power Boost is designed with seven key ingredients that are clinically proven to support healthy mental connectivity, sharpness, and sustained focus, as well as healthy brain circulation. Tip: Start by taking an essential supplement like Brain & Memory Power Boost every day. Then, add other brain healthy supplements as needed. Final Thought Give yourself time and space to develop healthy habits. Celebrate the simple, lasting changes you make. Living a healthy lifestyle happens one change at a time. Continue to educate yourself about health and savor the ongoing benefits of living a healthy lifestyle! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Foods to Eat Pre & Post Workouts
We all know the discipline it takes to get in a good workout, whether it’s an aerobic activity or focused strength training. Why not optimize your efforts with the very best nutrition? Fueling your success is easier than you think. Let’s start with pre-workout foods. Best Foods to Eat Pre-Workout Before you eat anything, drink water! Hydration helps to sustain you and can enhance athletic performance. If you work out in the morning, be sure to wake up early enough to eat something 30 to 90 minutes before you start your exercise – and keep the portion small. Protein Protein is vitally important to building, preserving, and repairing muscle, especially with any kind of strength training. Resistance exercise damages the muscles but consuming protein fuels the body with amino acids, including branched-chain amino acids, which are particularly helpful to recovery. The American College of Sports Medicine says that having pre-exercise protein improves body composition by increasing your metabolism up to 48 hours after exercise, which basically means you’ll get stronger and leaner! Carbohydrates Fuel your body with complex carbohydrates to increase energy before a workout. Great complex carbs to eat are fiber-rich fruits like bananas, berries, or apples. Complex carbohydrates have lower glycemic index scores than foods containing simple carbohydrates (i.e., sugar), and they help your body maintain healthy blood sugar levels throughout your workout. Protein + Carbs for Best Results A host of studies suggest that protein and carbohydrates together make a perfect pre-exercise snack or meal. Some examples are Greek yogurt (it has super high protein content) and berries, a banana and nut butter, an egg on whole-grain toast, oatmeal with protein powder mixed in, a low sugar/quality protein powder drink, or apples and almond butter. What to Avoid Pre-Workout You have the “dos,” now here are the “dont's.” Don’t eat a lot of fat and don’t eat refined, simple sugars. Fat takes too long to digest; your body can’t readily use it. And sugar will cause your blood sugar to spike and then crash. Best Foods to Eat Post-Workout When you work out, your muscles deplete their glycogen stores for fuel. Also, some proteins in your muscles suffer damage. Your body immediately tries to replenish glycogen and repair and regrow muscle proteins. Carbohydrates and Protein You can help facilitate this natural process by fueling up with...you guessed it, carbohydrates, and protein. Just remember that strength training requires more protein replenishment and endurance sports require more carbohydrates. As long as you get both, you’re covered as consuming both carbs and protein after exercise can maximize protein and glycogen synthesis. Healthy Fat While a fatty meal is not recommended after a workout, a moderate amount of omega-3 fatty acids, like the fat you find in salmon or tuna, does deliver beneficial anti-inflammatory and reparative effects. The same small meals that are good pre-workout are also good post-workout. For more substantial meals, include salmon and sweet potato, or chicken breast and brown rice. If you’re on the run, a nutritious protein drink works too. What to Avoid Post-Workout Don’t fill up with fatty foods like pizza, potato chips, French fries, or hamburgers. Exercise depletes you and fatty foods, especially ones that contain trans fats, tax your body. It truly sabotages your efforts! Don’t go low carb after a workout. You need healthy complex carbohydrates (avoid sugar-filled energy bars and protein drinks) to replenish your glycogen reserves. OMNI Protein: A Great Pre & Post-Workout Solution The last thing you need is to make pre- and post-workout fuel complicated. OMNI Protein, developed by Daniel Amen, MD, and Tana Amen, BSN, RN, delivers 22 grams of protein. Its plant-based protein blend offers a complete protein. The addition of glutamine and branched-chain amino acids are especially helpful for protein synthesis and exercise recovery, while fiber ensures satiety and digestive enzymes promote healthy digestion.* Equally important is what it does not include – no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. Available in a smooth-tasting chocolate or vanilla flavor, just mix it with 8-10 ounces of water, almond milk, coconut milk, or another beverage you like. Add berries, banana, greens, healthy fats, or other healthy foods to make a delicious smoothie. OMNI Protein will hydrate you and fuel you at the same time!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about OMNI Protein and our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Exercises to Strengthen Your Joints
Over time, have your joints stiffened and become painful? Many people experience joint pain, especially while exercising. If you’re looking for ways to protect your joints while working out, keep reading… Joint Care Basics: How to Strengthen Your Joints As You Age Don’t Stop Exercising Exercise is vital to building stronger joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. Fantastic Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Vitamin C and Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. Since the body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs, it’s recommended to supplement with a 1-2 gram daily dose of high-quality vitamin C. High-absorption Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids), from the turmeric root, can be excellent for joint health. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. Worst Sports for Joints Seriously consider avoiding these joint unfriendly sports (especially if you’re already dealing with joint pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds or make rapid directional changes can be punishing to the joints. Now that we’ve looked at some sports that are bad for the joints, here are a few activities you might consider if you suffer from joint pain… Best Low-impact Exercises That Will Help Protect Your Joints 1. Walking Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time. Walking doesn’t require practice or any special ability, yet its health benefits are numerous. Besides trimming your waistline, walking can help: Enhance your mood Increase blood flow Lower blood pressure Improve blood sugar regulation Lower unhealthy high levels of LDL cholesterol Raise HDL cholesterol to higher, more healthy levels Help you stay fit and strong Beginners should start on a level path and walk for 15 minutes, 3-5 times per week. Once that routine becomes comfortable, try picking up the pace, extending the duration, or choosing a more challenging course to take your walks to the next level. 2. Swimming As a low-impact sport, swimming is very good for your health. It improves the body’s use of oxygen and increases lung function. Swimming is one of the only workouts where you can burn calories, boost your metabolism, and firm up many muscles in your body without putting stress on your joints. Your joints are fully supported, so you don’t have to worry about sustaining the kind of injuries that can come from jogging or other high-impact sports. Swimming is extremely beneficial for those with joint problems because, while in the water, you’re non-weight bearing. Depending on how fast you swim, you can burn anywhere from 500-600 calories an hour. Doing the breaststroke for 30 minutes can burn almost 400 calories. 3. Rowing Activities like canoeing, kayaking, and rowing are considered low-impact sports. Since movements made during these activities are fluid and cyclical, they’re easy on your joints. These water sports exercise the upper body and core, so the hips and knees are spared excessive joint strain. You can also find a rowing machine at your gym or fitness center for the same low-impact, but heart-pumping exercise. Best Indoor Exercises for Joints In addition to the outdoor activities listed above, you can do stretches and flexibility exercises at home. Though there are literally hundreds of joint mobility exercises you can try, here are just a few (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. [wc_box color="inverse" text_align="left”] Bottom line: physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Putting these tips into practice can help strengthen your joints and reduce joint pain so you can stay active and enjoy a brain-healthy life. [/wc_box] At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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A Beginners Guide To Yoga | 3 Things You Need To Know Before Unrolling Your Mat
Yoga, a 5,000-year-old ancient practice and discipline stemming from India, has become increasingly popular among today’s busy society. In fact, the number of people practicing yoga in the U.S. rose by nearly 50 percent between 2012 and 2016. Just last year, the Global Wellness Institute crowned yoga the world’s “most popular workout.” While people often associate all types of yoga with Hatha yoga, the practice of physical yoga postures (asana), there are many other types of yoga rooted in breathwork (pranayama), spirituality, or meditation. Today, millions of people use yoga to improve their quality of life, relieve stress, increase vitality, promote physical well-being, and enhance mental clarity. For many, yoga provides a necessary retreat from their increasingly busy lives. If you are new to yoga or just starting out, here are 3 things to know before unrolling your mat. A Beginners Guide to Yoga: 3 Things You Need to Know Before Unrolling Your Mat 1. Yoga is for everyone. Whether you’re young or old, and regardless of your physical ability, the benefits of yoga extend far beyond the mat. While it can be intimidating to start something new, beginning a yoga practice is a great way to jumpstart your health and improve your quality of life. 2. Yoga provides physical and mental benefits. From improved sleep to stress reduction, maintaining a regular yoga practice can provide a number of physical and mental health benefits, including: Physical Benefits of Yoga Increased flexibility Improved and balanced metabolism Increased strength, muscle tone and athletic performance Injury prevention and improved posture Increased cardiovascular and circulatory health Healthy weight management Increased energy and vitality May decrease chronic pain and lower inflammation Better digestion Enhanced quality of sleep Mental Benefits of Yoga Calms your nervous system Decreased stress Lessens the symptoms of anxiousness Improved mood Improved focus Promotes a sense of inner peace Improved relationships Encourages self-care 3. Yoga can suit your unique needs. Like vitamins, yoga isn’t one-size-fits-all. There are numerous types of yoga and hundreds of different styles of practice. Whatever your starting point, you can find a class to suit your needs. What Are the Different Types of Yoga? If you’re up for a physically challenging practice, we recommend trying a vinyasa, Ashtanga, power, or Bikram yoga class. Vinyasa Yoga Vinyasa is a dynamic type of yoga that synchronizes movement with breath. Vinyasa classes are commonly referred to as “flow classes” and have become incredibly popular in recent years. Vinyasa yoga classes are usually different each session. Ashtanga Yoga Like vinyasa, Ashtanga yoga places a strong emphasis on movement and breath. However, unlike vinyasa style classes that vary each time, Ashtanga classes go through a series of fast-paced and physically challenging poses practiced in the same order. In traditional Ashtanga style classes, you can only move onto the next pose or series of poses after you’ve achieved the previous one/s. Power Yoga An offshoot of Ashtanga, power yoga is a vigorous fitness-based vinyasa style practice that syncs breath with movement. These classes can be different each time and are recommended for anyone looking to break a sweat. Bikram Yoga Commonly referred to as “hot yoga,” Bikram consists of a series of 26 poses repeated in the same order for 90 minutes. Bikram yoga is often practiced in a room heated to 105°F (40.6°C) to help sweat out toxins. If you prefer something more relaxing, we recommend trying Iyengar, yin or restorative yoga. Lyengar Yoga Lyengar yoga combines standing and seated postures focused on anatomy, alignment, and posture. This type of yoga is ideal for someone looking to improve their range of motion. Poses are normally held for long periods and often modified with props for support and precision. Yin Yoga This gentle style of practice is intended to help you sit longer and more comfortably in meditation by stretching connective tissue around the joints (mainly the knees, pelvis, sacrum, and spine). Typically, poses are held for 3 to 5 minutes or longer. Restorative Yoga Similar to yin yoga, restorative or gentle yoga is a helpful practice for anyone living with chronic pain, dealing with injuries, or feeling overly stressed. Gentle poses are held for an extensive amount of time (usually 10 minutes or more) and can incorporate the use of props like blankets, bolsters, and straps for added comfort and support. If you’re looking for a happy medium between physically demanding and relaxing routines, try Hatha yoga. Hatha Yoga Like Ashtanga, vinyasa, and power yoga, hatha yoga combines a series of yoga poses and breathing techniques to align and calm the body and mind in preparation for meditation. While classes are commonly slower-paced and poses are held for a longer period, Hatha classes can be physically demanding. One of the benefits of yoga, as has been detailed above, is that there are many types you can try. If you select a form of yoga that isn’t right for you, pick a different one. With so many variations to choose from, you’re sure to find at least one kind of yoga that nourishes your mind, body, and spirit. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Here Are 20 Ways to Rev Up Your Motivation in the New Year
The New Year is here and it’s time to rev up your motivation. Whether your goals include fitness, relationship, or lifestyle improvements, there are many strategies that can help you achieve your resolutions. Here are just a few... 20 Ways to Rev Up Your Motivation in the New Year 1. Realistic Goals Write down your resolutions in a calendar and then review them every day to track your progress. Establishing realistic goals that you can focus on daily will make a significant difference in your outlook on your New Year’s resolutions. 2. New Activities Find a new exercise you enjoy and make it a habit. Turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Whatever activity you choose, make sure it’s helping you attain your fitness goals. And, most importantly, have fun getting fit! 3. Take a Tech Break Instead of sitting around all day staring at a screen, spend some time working on a hobby, participating in a quality conversation with friends and family or taking in the beauty of nature. You might be surprised at how many things you can do, and how much fun you can have, when taking a break from your devices. 4. Balance Your Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels starve the brain of the large amounts of energy it needs, which can lead to poor decisions, irritability, and bad behaviors. 5. Prioritize Your Goals If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete and many things that would be nice to finish in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 6. Find Your Inner Calm Make time for yourself every day. Spending just 15 minutes alone, without distractions, may refresh your mind. Repeating simple Loving Kindness Meditations (LKM), like “May I be safe and secure,” can increase positive emotions and decrease negative ones. 7. Break the Habit Smoking, as well as drug and alcohol abuse, can increase your risk of many brain problems, including: memory loss, focus and processing issues, and inappropriate behaviors. Since we just entered a New Year, make it a priority to stop these habits immediately. Alcohol is not a health food and should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. 8. Learn Something New Set aside some time every day to learn something new. Einstein said that if someone spends 15 minutes a day learning something new, that person will be an expert in a year! Take a class, try square-dancing, chess, tai chi, yoga, or painting. When the brain stops learning it starts dying, so be intentional at learning new things. 9. Clear the Clutter Why wait until spring cleaning to declutter your house, car and office? Cleaning the spaces where you live and work can help clear your mind. Many people experience a lift in mood when their environment is clean and tidy. Since our physical spaces say a lot about us, take some time to clean things up…and maintain the neatness throughout the year. 10. Restful Sleep If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to reset the clock and get back to a healthy sleep schedule. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. 11. Expand the Rainbow Did you spend the last few months eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to your diet? It’s a New Year, so expand the rainbow of healthy fruits and vegetables and incorporate them into your menu. 12. Increase Your Motivation Often called the “motivation molecule,” dopamine gives you the drive and focus you need to be productive. Unfortunately, many people use nicotine, caffeine, and sugar-laden/fat-filled treats to temporarily raise their dopamine levels. However, those unhealthy choices can decrease the natural dopamine production process long-term. Help your brain maintain healthy dopamine levels by eating high-protein foods that provide tyrosine. This nutrient is most available from almonds, bananas, avocados, eggs, beans, fish, lean meats, and poultry. 13. Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 14. Start a Supplement Regimen If one of your resolutions is to jump-start mental focus and energy, consider taking high-quality, brain directed dietary supplements.* For starters, take a good multiple vitamin with all the vitamins and essential minerals (except iron and copper, which can be dangerous in a multiple) you need daily.* A highly concentrated, ultra-pure omega-3 fish oil is also essential.* Then add supplements for other areas of improvement, like mood, focus, or memory.* 15. Focus on Brain Safety Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to buckle up when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 16. Drink More Water Every system in the human body needs water to function. Your brain is mostly composed of water, so avoid anything that dehydrates it – such as drinking too much caffeine or alcohol. Being dehydrated impairs performance in tasks that require attention, immediate memory skills, and physical performance. 17. Get Outside Engaging in outdoor activities is important for everyone, especially for those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 18. Practice Self-care Practicing yoga and getting massages can do more than just improve your physical function; they’re both beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. 19. Laugh It Off Laughter can help reduce the physical effects of stress on the body. Lighten up by tuning in to your favorite sitcom, listening to a fun podcast on your commute, or chatting with someone who brings joy to your life. Laughing makes you feel good and is beneficial to your overall well-being. 20. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having a one-on-one conversation with a friend or family member is a great way to kick off the New Year. Set yourself up for success in the New Year, and throughout the year, by implementing these strategies to support full brain and body health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Exercise for a Healthy Brain, a Stronger Heart
Most of the healthy habits that keep your brain healthy also keep your heart healthy – and the Amen Clinic has been saying that for years. Now, Boston University Medical Center is pretty close to proving it. In one of the first studies of its kind, older adults who scored high on cardio fitness tests also directly performed better on memory tasks (than those who did not). Further, the more fit older adults were, the more active their brains remained during learning tests, and beyond. Healthy young adults were tested (18-31 years) along with older adults (55-74 years) during a wide range of fitness tests involving walking and jogging on a treadmill. At the same time, researchers assessed their cardiorespiratory fitness by measuring oxygen and carbon dioxide levels. After exercise, study participants also underwent MRI scans which collected images of their brain while the study participants learned and remembered names that were associated with pictures of unfamiliar faces. Researchers found that older adults, when compared to younger adults, had more difficulty learning and remembering the correct name associated with each face. Age differences in brain activation were observed with older adults showing decreased brain activation in some regions. However, the degree to which older adults demonstrated age-related changes in memory performance and brain activity also largely depended on their fitness level. Fit Seniors Can Pack More Brain Power Than Sedentary Young Adults “High fitness” older adults in these studies showed better memory performance and increased brain activity patterns compared to their low-fit, younger peers. The increased brain activation in the high fit older adults was observed in brain regions that show age-related decline, suggesting regular exercise may contribute to brain maintenance. Higher fit older adults also had greater activation than young adults in some brain regions, suggesting that physical fitness and brain power are linked, agrees Scott Hayes, PhD, assistant professor of psychiatry at Boston University School of Medicine. "Importantly, cardiovascular fitness is a modifiable health factor that can be improved through regular engagement in moderate to vigorous sustained physical activity such as walking, jogging, swimming, or dancing,” says Dr. Hayes. Therefore, starting an exercise program, regardless of age, can not only contribute to the more obvious physical health factors, but may also contribute to better memory performance and brain function," he adds. You Are Never Too Old to Salvage Your Brain Our own Dr. Daniel G. Amen has been saying that for years. An avid exerciser himself, Dr. Amen says cautions, “While maintaining high levels of fitness through consistent physical activity will not entirely eliminate or cure age- or Alzheimer's related symptoms, it may slow down the mental decline associated with it.” Beyond more blood flow to the brain and heart during exercise, additional research is needed to explore the specific mechanism of how physical fitness enhances brain structure and function, says Dr. Amen. "We also need to clarify the impact of specific exercise programs (weightlifting versus walking, for instance) and their frequency and optimal intensities," he says. [wc_box color="inverse" text_align="left"] Dr. Amen’s Weekly Fitness Regimen 3 days per week, power walking briskly for 60 minutes 2 days per week, weightlifting for all major muscle groups 3 times per week, playing table tennis intensely [/wc_box] In addition to regular exercise, many different healthful foods and natural supplements are all related to maintaining brain health as you age. Read Dr. Amen’s new book, The Brain Warrior’s Way, for more savvy brain strategies.
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