5 Ways to Keep Your Brain In Shape

Exercise Exercise seems to support brain health the same way it supports heart health: by improving blood flow throughout the body, lowering blood pressure and controlling weight. Increased blood flow means more oxygen and nutrients flooding brain cells to support optimal function. Try: Aerobic activities like running, walking or cycling, strength training, ballroom dancing, yoga or tai chi. Eat for Your Heart… And Your Mind A heart-healthy diet rich in colorful fruits and vegetables, omega-3 fats and whole grains also supports improved cognition. Fruits and veggies are rich in vitamins and minerals, which support healthy brain chemistry. Phytochemicals give produce its variety of color, and their antioxidant activity also supports a healthy brain, although the mechanism is not well understood. Omega-3 fats also support brain cell structure and function. Caffeine is a positive stimulant for mental focus, when used sparingly (no more than 300 mg per day). And stay hydrated—still or sparkling water is your best choice. Try: Deep colored fruits and vegetables (fresh or frozen), walnuts, flax New Activity The key word is "new." Learn a new language, take a class or pick up a new instrument. When it comes to brain fitness, it's really a "use it or lose it" approach. Activities that make you think help support new brain cell growth. Whether you’re at home with a DVD or in a classroom setting, novel challenges to your brain help keep you sharp. Try: Sudoku, crossword puzzles, word search puzzles, language DVDs, brain fitness DVDs and classes, shopping without a list. Take a Break De-stressing yourself can boost brain fitness in several ways. Stress hormones are released in response to mental or biological stress, which can have a negative impact on brain functions, like memory. Sleep deprivation also can affect brain fitness, so get at least 6 to 7 hours nightly. Give your brain a daily rest for 30 to 60 minutes from all the multitasking. Put away the phone, PDA, computer and TV remote and enjoy a little "alone" time. Exercise is also a great stress reliever. In fact, think of "alone� time and exercise time as double-duty brain boosters. Ask for help or simplify your life when multitasking takes a toll. Try: A daily 30-minute walk without cell phone or PDA; 7 to 8 hours of nightly sleep; counting to 10 and breathing deeply before responding to any stressful situation. Be Social Join a group with an activity you enjoy, whether you’re meeting up with a book club, cooking or walking together. Social interaction, online or in person, has been shown to boost brain fitness. And have fun while you’re at it! Playing games like Scrabble or bridge also boosts interactive skills and stimulates your brain. Try: Board games, chess, join a sports team, go dancing.