1 Your brain can keep getting stronger
The average human brain weighs around three pounds and is as big as a cantaloupe. Though some shrinkage is normal as we age, thanks to a concept called neuroplasticity we can keep growing crucial neural connections through healthy habits and lifelong learning.
2 EXERCISE BUILDS UP BRAINS AS WELL AS MUSCLES
"If you want the best bang for your buck for brain health, start exercising," says Jessica Caldwell, Ph.D., director of the Women's Alzheimer's Movement Prevention and Research Center at the Cleveland Clinic, who recommends at least 150 minutes of moderate-intensity exercise per week.
When you move your muscles, you get these benefits:
→ The release of neurochemicals that support brain plasticity, flexibility, and memory
→ Decreased brain shrinkage as you age
→ Increased blood flow to a part of the brain that controls memory
→ Reduction of inflammation (tied to dementia)
3 A friendly way to stay sharp
Getting off social media and meeting up IRL is smart for your brain: "Social interaction is quite demanding-you have different types of stimulation including planning the outing as well as interacting with others, which fulfills the reward pathways of the brain." says Agenor Limon, Ph.D., an associate professor at the University of Texas Medical Branch. Try taking a class with a friend so you can chat about it.
4 NOT SLEEPING WELL? GET CHECKED
Deep, restorative sleep helps your brain do multiple things to maintain its health, from consolidating memories to removing toxins. But roughly 39 million Americans have obstructive sleep apnea, in which their airways temporarily get blocked while they snooze, reducing oxygen to their brains. If you snore or gasp at night and feel sleepy during the day, talk to your doctor about testing and treatment.
image [https://cdn.magzter.com/1357656022/1731473220/articles/-hc2sfk4a1731583036561/1QxkZUBC-1731583210393.jpg]
5 You're never too old to benefit
Research shows that up to 40% of dementia cases could be prevented or delayed with lifestyle changes such as quitting smoking, getting more exercise, and eating a heart-healthy diet. It's never too late: "We've found that whether someone is in their 20s, 40s, or 70s, results show the same incremental improvement when they follow healthy brain strategies," says Sandra Bond Chapman, Ph.D., chief director of the Center for BrainHealth at the University of Texas at Dallas. She also recommends thinking deeply about topics that interest you.
image [https://cdn.magzter.com/1357656022/1731473220/articles/-hc2sfk4a1731583036561/5653570121.jpg]
6 Take steps to protect against concussions
"The number one cause of sudden cognitive loss with age is concussions after falling," Chapman says. (Because of differences in anatomy and hormonal fluctuations, women are at higher risk than men.) To keep yourself safer:
→ Prevent falls by building strength and balance (try a yoga class!).
→ Always wear a seat belt and a helmet when skiing, biking, or riding a scooter or an ATV.
→ Check your ...
The average human brain weighs around three pounds and is as big as a cantaloupe. Though some shrinkage is normal as we age, thanks to a concept called neuroplasticity we can keep growing crucial neural connections through healthy habits and lifelong learning.
2 EXERCISE BUILDS UP BRAINS AS WELL AS MUSCLES
"If you want the best bang for your buck for brain health, start exercising," says Jessica Caldwell, Ph.D., director of the Women's Alzheimer's Movement Prevention and Research Center at the Cleveland Clinic, who recommends at least 150 minutes of moderate-intensity exercise per week.
When you move your muscles, you get these benefits:
→ The release of neurochemicals that support brain plasticity, flexibility, and memory
→ Decreased brain shrinkage as you age
→ Increased blood flow to a part of the brain that controls memory
→ Reduction of inflammation (tied to dementia)
3 A friendly way to stay sharp
Getting off social media and meeting up IRL is smart for your brain: "Social interaction is quite demanding-you have different types of stimulation including planning the outing as well as interacting with others, which fulfills the reward pathways of the brain." says Agenor Limon, Ph.D., an associate professor at the University of Texas Medical Branch. Try taking a class with a friend so you can chat about it.
4 NOT SLEEPING WELL? GET CHECKED
Deep, restorative sleep helps your brain do multiple things to maintain its health, from consolidating memories to removing toxins. But roughly 39 million Americans have obstructive sleep apnea, in which their airways temporarily get blocked while they snooze, reducing oxygen to their brains. If you snore or gasp at night and feel sleepy during the day, talk to your doctor about testing and treatment.
image [https://cdn.magzter.com/1357656022/1731473220/articles/-hc2sfk4a1731583036561/1QxkZUBC-1731583210393.jpg]
5 You're never too old to benefit
Research shows that up to 40% of dementia cases could be prevented or delayed with lifestyle changes such as quitting smoking, getting more exercise, and eating a heart-healthy diet. It's never too late: "We've found that whether someone is in their 20s, 40s, or 70s, results show the same incremental improvement when they follow healthy brain strategies," says Sandra Bond Chapman, Ph.D., chief director of the Center for BrainHealth at the University of Texas at Dallas. She also recommends thinking deeply about topics that interest you.
image [https://cdn.magzter.com/1357656022/1731473220/articles/-hc2sfk4a1731583036561/5653570121.jpg]
6 Take steps to protect against concussions
"The number one cause of sudden cognitive loss with age is concussions after falling," Chapman says. (Because of differences in anatomy and hormonal fluctuations, women are at higher risk than men.) To keep yourself safer:
→ Prevent falls by building strength and balance (try a yoga class!).
→ Always wear a seat belt and a helmet when skiing, biking, or riding a scooter or an ATV.
→ Check your ...
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Woman's Day (Digital) - 1 Issue, December 2024 - January 2025