Many American’s are shocked to learn the United States is one of the unhealthiest countries in the world. We have one of the highest rates of diabetes and heart disease, as well as dementia, and depression. How can this be when we have access to some of the best food and medical care in the world? The answer is simple – lifestyle.
The term “lifestyle,” can refer to many things. Typically it’s used in reference to habits, attitudes, tastes, and other contributions to our way of life. In health related literature it’s often used to refer to our eating, sleeping, and exercise habits, as well as the pace of our daily lives. All of these factors, of course contribute to our health.
Generally in health related studies researchers focus on only one of these aspects of life, like exercise, or a single nutrient. However, recent evidence suggests the value of a broader view in protecting our brain health. Most people are aware of the importance of exercise for good physical and mental health. But many do not realize that exercise also increases oxidative stress in the body, and if we are not careful to consume extra antioxidants, exercise alone may contribute to wrinkles and dementia.
Additionally, exercise can improve circulation and digestion, it can even stimulate nerve growth. HOWEVER, those new neurons and dendrites (nerve branches) are not likely to grow and connect, unless we are also attempting to learn something new on a daily basis. The B vitamins, omega-3 lipids and other nutrients are also needed by the brain for new cell or neurite formation. Additionally, a requisite amount of sleep, rest and recreation are required to enable the brain to maintain itself.
My point is, we can’t just mind our meals or exercise or do one or two other things and expect our bodies to thrive. Retrogenesis or deterioration begins at about age 35, and unless we are making a concerted effort to live a healthy lifestyle, including the right foods, exercise, mental and social activity and adequate rest, we may not maintain the health we desire.
Moreover, recent studies suggest that each of these vital elements of daily living, eating right, physical and mental exercise, relaxation, and recreation make an added contribution to mental health. Indeed they work synergistically together as force multipliers.
The will to live this lifestyle comes from the realization, that all of these factors are necessary, that they work in concert in our lives, and that the best insurance for a healthy future is to maintain an ever vigilant attitude to address the various needs of the body and brain.
Our “lifestyle” reflects our values. What do we value more, fried bacon, salt, sausage, French fries, cake and coke, or a healthy body and brain? Sitting hour after hour, end on end watching entertainment television, or the ability to move, read and think?
If you want to enjoy your senior years with full use of your faculties I would encourage you to adopt and stick to a brain healthy lifestyle. What does this involve? The evidence is abundantly clear:
- Eating a primarily plant based diet, comprised mostly of fruit and vegetables, whole grains, nuts, beans and seeds, plus plenty of hard water each day.
- Living an active life, with at least 30 minutes of physical exercise and sunshine 5 days a week.
- Staying mentally active, reading, writing, planning, interacting with others, and learning news things.
- Getting at least 7 hours of restful sleep, with some quiet time during the day.
Such a lifestyle is the best insurance for a fully functional future Stay tuned for more information about how to do this in upcoming editions of this publication. For more information on a brain healthy lifestyle e-mail davidrjl@alz.org
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