In addition to dietary changes and supplements, there are four basic lifestyle changes we should integrate, as well.
Exercise
Relaxation
Improved Sleep Patterns
Brain Exercises
Each of these has been scientifically proved to improve mood and all brain functions.
EXERCISE
Benefits of Exercise for your body and your brain:
Strengthens your cardiovascular system.
Corrects and prevents insulin resistance.
Erases the effects of stress and improves your resistance to stress.
Improves mood and balances neurotransmitter function.
Reduces inflammation and improves immune function.
Reduces pain through increased endorphins, your body’s natural pain killers.
Boosts overall motivation and the ability to engage in life.
Increases neuroplasticity and neurogenesis. It improves existing connections, makes new ones, and helps stimulate the production of new brain cells.
It does this through naturally increasing BDNF (brain-derived neurotrophic factor). This is super fertilizer for the brain. It improves the function of neurons, helps them grow and sprout new connections, and protects them against cell death. It is the key link between thoughts, emotions and movement.
Balances hormones, including boosting testosterone and growth hormone, and balances swings related to estrogen and progesterone, which cause symptoms of PMS or menopause.
Helps to prevent cancer.
Helps to prevent dementia.
Exercise is necessary for our brains to work properly. And the side effects are great – weight loss, increased energy, better sleep, better sex, and happier mood.
WHAT DO WE NEED TO DO?
Something. Anything. For the six-week program, we need to walk vigorously for thirty minutes a day every day. If you can do more, that is better. I do yoga in the morning, walk in the evening and do t'ai chi when I have time.
Interval training (muscle building, strength training and stretching program) is great. In the long term, we need to build our exercise program around aerobic cardiovascular fitness, stretching, and flexibility will provide the greatest benefits to your health and brain.
If you don’t like exercising:
Do some gardening
Clean the house
Play frisbee
Pick up a tennis racket and just hit the ball around
Just move. Use a step counter and try to get up to 10,000 steps per day.
Next up: Lifestyle: Relaxation