Dubai, United Arab Emirates (CNN) — Your daily experiences affect your brain health and overall well-being far more than you might realize.
These experiences include what you eat, how much activity you do, who you communicate with, the challenges you face, how well you sleep, and what you do to reduce stress.
There may not be one drug that everyone can take to prevent, let alone treat, dementia and other neurodegenerative diseases, but we all have access to a powerful set of tools that we can use to have a lifelong sharp memory.
Dr. Sanjay Gupta, CNN’s chief medical analyst and author of “12 Weeks to Sharper: A Guided Program,” highlights all the practical tools you need to apply in your life today.
We know that change is a challenge and that changing ingrained habits takes effort, but it doesn’t have to be difficult.
Gupta offers 6 “keys to the realm of mental acuity,” as he put it, that will help you maintain your brain health in 2023.
nutrition
Skip crash diets, simply follow the SHARP Diet, cut back on sugar and salt, hydrate smart, add more omega-3 fatty acids from food sources, reduce portion sizes, and plan ahead.
This system is the easiest way to steer towards healthy foods in general and reduce the amount of processed foods harmful to the brain.
And if you have to focus on one thing, start by cutting back on sugar.
the movement
Physical activity is the only thing scientifically documented to improve brain health and function, and it can even slow memory loss. It is the only superfood for the brain.
No equipment is needed. You can increase your activity by walking more, using the stairs, and getting up for two minutes of light activity every hour.
According to the US Centers for Disease Control and Control (CDC), cognitive decline is more common among inactive adults than active adults.
And in 2022, a large international study tracking the health of more than half a million people shows that doing simple household chores like cooking, cleaning and washing dishes can reduce the risk of dementia by a staggering 21%.
Free time
Dozens of studies routinely show that chronic stress can impair your ability to learn and adapt to new situations, and it can also impair your cognition.
Specifically, stress damages cells in the hippocampus, the part of the brain responsible for storing and retrieving memory.
Therefore, relieving stress not only helps preserve important memory cells but also improves concentration and productivity.
Take a break during the day to do a calming, meditative activity that reduces stress, such as nature walks, journaling, spending time with your pet, or even daydreaming.
to sleep
Contrary to popular belief, sleep isn’t a state of nervous lethargy, it’s an important phase during which the body renews itself in a variety of ways that ultimately affect every organ, from the brain, to the heart, to the immune system.
So prioritize sleep as you would anything else important.
Start by adjusting your bedtime routine and stop looking at the screens of electronic devices an hour before bed, including your smartphone.
exploration
Do you learn something new and cognitively challenging every day?
Challenging yourself mentally is important, as studies have shown that people who retire at age 65 have a 15 percent lower risk of developing dementia, compared to those who retire at age 60. So, retire late or never retire.
communication
We are social beings who need social contact to thrive, especially when it comes to brain health.
Call a friend today, invite the neighbors to dinner or take a walk with a friend, talk about your problems and appreciate the relationships you have.
And the strength of our connection to others can predict the health of our bodies and brains throughout our lives.
Good relationships protect us and are the secret link for a long life with a clear memory.
