HOW TO BOOST BRAIN HEALTH
So what do we all need to do in our daily lives to give our brain the best chance of helping us live a long and healthy cognitive life? In her book, Dr Gates lists four key steps.
Boost brain health by following a Mediterranean-style diet high in seasonal fruit and vegetables, grains and pulses. Limit processed meats and high-cholesterol foods such as takeaway, fried foods and cakes, biscuits and pastries. Keep a check on your glucose levels by eating low-glycaemic-index foods regularly.
Build brain reserve (also known as neuroplasticity) via regular exercise, mental activity and social connectivity. Cardiovascular fitness like brisk walking, cycling, running or paddling is worthwhile. If you aren’t especially fit, start slowly and build up fitness (talk to your GP before starting any new exercise or eating plan). Aim for a total of 150 minutes a week, which can be broken up into short bursts such as climbing the stairs at work rather than taking the lift or walking to work.
Lower the burden on your brain by reducing your levels of stress and risk of depression.
Develop and nurture a wise mind by striving for a satisfying life and a positive “mindset”.
In addition, try to embrace good habits like maintaining regular sleep patterns (adults from 26 to 64 years need between seven and nine hours of sleep a night). Fatigue can result in loss of energy, poor concentration, lack of focus and moodiness.
Well-rested Your mind needs sufficient sleep.