One of the wisest statements I heard last year was this: “Our greatest wealth is health, and the most important health is brain health.” This is especially true as we get older. Most of us hope to live a long life, but no one wants that without their full mental faculties. We’ve all seen how that goes, and it’s not pleasant.
Obviously a healthy brain is essential to enjoying a normal healthy life, including conversing with others, reading, writing, remembering, sharing, planning, making wise decisions etc. No wonder three recent surveys found dementia to be is one of the greatest fears seniors face. Greater than the fear of diabetes or stroke.
Second, and less well understood is the fact that a focus on brain health may be a key to physical as well as mental health and happiness. The very process of learning and doing all that is required to promote a vibrant healthy brain will keep the rest of your body healthy as well. Let me illustrate.
Those who make a concerted study of this topic soon discover five things are required for optimal brain health and performance. They are a healthy diet, regular physical activity, regular mental activity, social interaction, and a good night’s sleep. Many focus on just one or two of those, like going for walks or crossword puzzles. But we really need them all for optimal brain health. Moreover, those who are involved in each of those areas not only have better memories, they have better mental and emotional health generally.
For example in recent years several studies gave emerged from the UK showing those who ate more vegetables, and were more physically active were happier, and more satisfied with their lives than those who did not eat as healthy or stay as active. That was an even better predictor of happiness than income.
You may recall the EPIC study in Germany (I mentioned in class) where they found, those who ate more vegetables, whole fruit, nuts, bean, and less meat, sugar, sodas and pastries, smoked less, exercised more and kept their body weight under control also enjoyed 93% less diabetes, 81% fewer heart attacks, 50% fewer strokes and at least 36% fewer cases of cancer.
Oddly enough, some people with diabetes or vascular problems don’t seem motivated to change their lifestyle — even though they could lose limbs or eyesight as a result. However, once they learn that these can lead to dementia, the fear of losing their mind often will motivate them to do what is needed. (Unless they are totally in denial, in which case a family come to Jesus meeting may be in order.)
Social interaction not only helps our brain to stay active, it usually leads to more physical activity as well – getting out and going places, doing things, etc. Plus, consuming more magnesium rich veggies, sunlight, and exercise can improve sleep, which can improve both mental and physical health. So my point here is that the very things that will help you to maintain a healthy brain, will also add to your overall health and happiness.
Most educated seniors are motivated to do something to maintain their brain. They may not be clear on what to do, but they are more than willing to do something. They also realize that staying healthy will cost something. We must either invest some time and money into a healthy lifestyle (healthy food & activities), or we’ll end up spending it on meds, doctor visits and custodial care.
But numerous studies have shown seniors can make lasting changes in their diets and lifestyles if they are motivated to do so. Now the good news is that by pursuing this quest for optimal brain health, and doing more of those things which we have talked about on this website, that scientists have shown can help, one can enjoy not only greater mental health but better physical health and happiness as well.
Now, I’m not going to belabor this point further. If you’ve been reading even a small sampling of my posts, you will know that these concepts are backed by good empirical research. Moreover, most of us don’t lack in knowledge of what to do we just have a hard time getting around to doing it. But not doing brings the same results as not knowing. So here are my favorite 2 tips from last year on how to apply what we know.
The first is called the “When/Then” principle for habit substitution. The idea is that each of us have annoying bad habits, and each of us have things we wish we did more often. The idea is to write down a few of your most obnoxious habits, maybe it’s biting your nails, or worrying, or eating too much of the wrong things at night. Once these have been brought out of subconscious obscurity, with the aid of a pencil and paper (or word processor), then you need only resolve that the next time you catch yourself doing this same old bad habit, you will allow that to remind you to take a step into one of the new habits you want to develop, instead.
By the way, we’ve all heard it ‘s best to just try to develop one habit at a time, but new research suggests 2 to 4 may be better, as often times these can reinforce and remind each other – like eating better and being more active.
But often such decisions are not enough. How many abusers, rather of drugs or others, have resolved never to do it again, but soon find themselves stuck back in the same digusting rut? So a next powerful step is to imagine a time when you might feel tempted to perform your bad habit, but then try to vividly imagine yourself turning , and taking a step in the direction of one of your healthier habits. You may even want to take that a step further and act it out – rehearse the new habit. This sort of pre-paving of the runways in your mind, can not only shift bad habits to positive reminders, it can also enable one to take flight into better behaviors much more easily.
Hopefully something here has been helpful. I would like for you to be able to “live long and prosper.” But if the greatest wealth truly is brain health, then I wish for you a healthy new year. And I will continue trying to help make it so.
So stay tuned this coming year, for more exciting new practical tips on how to maintain a healthy brain!
David R. Larsen, MFHD
For questions or comments email davidRJL@aol.com
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