Taking care of our brains isn't just about avoiding the bad stuff; it's about actively doing good things for prevention of dementia and Alzheimer's as we age. December 2nd mark's "Women's Brain Health Day", and we need to talk about this more.


Let's discuss the top tips for keeping our brains in tip-top shape, as highlighted by the non-profit group, Women's Brain Health Initiative (WBHI). Some of the top recommendations will sound familiar, but they're definitely worth us highlighting.


Tip #1: Focus on Movement/Exercise

We all know exercise is the most important thing we discuss when it comes to lifestyle, for just about everything, right? But when it comes to brain health, it's not just about shedding pounds or building muscles (though these are critical benefits from exercise). Regular physical activity can boost brain function and even help ward off mental decline as we age. And no, you don't have to be a marathon runner. Just getting your heart rate up regularly can make a huge difference. I often recommend my female patients who have been been physically active for a while to start slow, 3-5 minutes a day of short bursts of resistance and then to walk. For example doing a plank for as long as you can hold it and then to walk for a few minutes, and repeat. ANY and all movement is important but it will build your stamina and energy as you do it more regularly.


Tip #2: MIND diet

Many people have heard of the Mediterranean diet, but the MIND diet is a cross between the Mediterranean Diet and the DASH diet (a low sodium diet often recommended for patients with hypertension). Focus on eating foods that are not just good for your body but also great for your brain. Think leafy greens, nuts, berries, beans, whole grains, fish or seafood (2-3 times a week), poultry, olive oil. And alcohol intake should be at an absolutely minimum, yes red wine also. The idea is to eat stuff that'll protect your brain from cognitive decline as we age with grace.


Tip #3: Quit Smoking

Just don't smoke. We've all heard a million times that smoking's bad for us, but when it comes to brain health, it's a huge no-no. Smoking can increase the risk of cognitive decline and even lead to brain shrinkage (which is as scary as it sounds). So, if you're still lighting up, it might be time to think about kicking the habit for your brain's sake. Speak to your doctor about ways to kick the habit. 


Tip #4: Manage your stress

Some stress is normal and not a bad thing. However chronic stress can affect your brain in all sorts of not-so-fun ways. It can affect memory, mood, and even increase the risk of brain-related diseases. So, finding ways to chill out – whether it's through meditation, yoga, spending time in nature, or just laughing with friends – is crucial.


Tip # 5: Prioritize your sleep

Good quality sleep is like a reset button for your brain. It helps clear out all the junk that builds up during the day and keeps your brain functioning at its best. Aim for 7-9 hours of solid sleep per night – your brain will thank you. Recent research has shown that slow-wave-sleep (SWS) also called deep sleep tends to decrease as we get older to ensuring you get good quality deep sleep is critical. I recommend using sleep trackers to see how your sleep score is each night, and to prioritize your sleep.


Tip #6: Get Social - and I don't mean with social media

Social engagement, and staying connected with family and close friends isn't just about having a good time; it's actually good for your brain. Social interactions can help keep your mind sharp and reduce the risk of dementia. So, go out there, make friends, join clubs, volunteer, or just call your mom more often.


So, there you have it – six pillars of brain health that are easy to incorporate into your daily life. Remember, taking care of your brain is just as important as taking care of the rest of your body. And hey, a healthier brain means a happier you. Let's make every day a brain health day!


If you would like to talk about your health schedule a free 10 min discovery call with Dr. Amy!