‘Brain fitness’
You do not have to be a sudoku or crossword puzzle champion in order to have a fit brain. All you need is to be mindful of a few health-saving, brain-boosting tips. It is a given that the human brain function deteriorates as one ages. But did you know that the lifestyle one chooses has a direct and beneficial impact on the quality of one’s brain? That’s right. No matter what your genetic make-up might be — whether there is Alzheimer’s or dementia in the family — these can be challenged, prevented and avoided altogether through our lifestyle choices.
Circulation.
The brain must have its blood supply. For this reason, exercise is vital. Routine is key. Try to put in 30 to 45 minutes of cardiovascular exercise daily. Have your blood pressure and cholesterol levels checked every year. Too low a blood pressure will impede circulation and too high could create havoc. The ideal is to maintain balance. Target blood pressure: 120/80
Deteriorations can be challenged, prevented, and avoided altogether through our lifestyle choices.
Sleep.
The brain can go on overdrive from extreme mood swings, lack of sleep, exhaustion, stress-related situations and overthinking. Rest and relaxation are important to brain health. Seven to nine hours of quality sleep is a must. Establish regular sleeping habits. Ensure that you get to bed at the same time each night.
Mind-body connection.
Meditation regulates the mood, enhances the thinking process, and maintains a sense of balance. By being quiet for a few minutes each day, you are able to embrace your silence. This means that you are in touch with your inner self and are more aware of your senses. People who meditate are able to manage their stress levels better than those who do not. Simple things like listening to inspirational music can set the tone for you. Gradually, you will learn how to simply “shut off.” For mind development workshops, call Jimmy Licauco through +63920-9548134. Nutrition.
Food can help boost brain health. Consider adding these to your diet — green leafy and cruciferous vegetables (spinach, kale, broccoli, sprouts); berries (because they are rich in flavonoids. Go for acai berries and blueberries); dark chocolate, tea, and coffee (Yes, a little caffeine is good); walnuts (high in ALA 9 alpha-linolenic acid which may lower blood pressure and clean up arteries); and fatty
fish (salmon, sardines, mackerel, tuna, cod. You may also supplement with Omega-3).
Breathing.
Avoid shallow breathing. Try this simple breathing technique. Stand up. Feet one foot apart. Raise your arms as high as you can as you try reaching the sky. Inhale. Then as you bring your arms down, exhale. Do this 10 times in the morning and before bedtime.
Affirmation: “I am a star.”
Love and light.