January is an ideal time to take stock of the areas of your life that could benefit from some subtle shifts in perspective and new habits to improve the quality of your life.
There are some very effective ways you can enrich your life by supporting your brain health; here are four of them!
1. Get your body moving
A recent studypublished by the American Academy of Neurology shows that aerobic exercise may play a significant role in reversing and preventing cognitive decline.
We often associate aerobic exercise with cardiovascular health, but it turns out that the two are very closely linked, particularly when combined with a healthy diet. Even a little exercise each day can result in significantly improved brain function in less than six months.
Remember that the goal is sustainability; there’s no need to start training for a marathon. Even a leisurely walk each day will improve your brain health over time. Set a goal you know you can achieve.
Small, consistent successes will strengthen your motivation, and you can always set new goals as you gain strength and endurance.
2. Get your mind moving
Make time every day for intentional mental activity. At this point in history, it’s so easy to put our minds on autopilot, and much of our free time is spent doing things that do that. We can watch television or scroll through social media accounts – and these activities that require very little concentration or active comprehension.
To keep our brains healthy, we must exercise our mental muscles. Like any other muscle, if they go unused too often or for too long, our minds can atrophy over time.
Flex those muscles by doing crossword puzzles in the morning, having a long conversation with someone you love, playing a strategy-based board game with your kids, or picking up a good book before bed. Making use of your mind will keep it sharp.
3. Prioritize sleep
Our brains do some of their best work while we are at rest. As we move through the various stages of sleep, the brain does many critical jobs: clearing waste, filing memories, and categorizing knowledge are just a few. Getting enough quality sleep isn’t only about providing our body with necessary rest; it also gives our brain time to do the full scope of its work.
· Maintain a cool, dark, silent environment in which to sleep.
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· Turn your electronic devices off one hour before bedtime.
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· Switch to decaffeinated beverages after lunch, or eliminate them entirely if you’re particularly sensitive to caffeine.
4. Practice mindfulness
Mindfulness is simply an exercise in paying attention. It’s easy to go through our days with little awareness of our surroundings, our senses, and even our feelings. Mindfulness is the intentional practice of noticing what’s happening in the moment.
Mindfulness can be done as a meditation. For those who have a tough time clearing their minds during meditation, a mindfulness approach can be helpful; allowing them to notice their thoughts without attempting to control or stifle them.
Mindfulness can also extend far beyond the meditation cushion. Every moment can be approached from a place of awareness. When you’re going for a walk, you might pay attention to the way the breeze feels on your skin or the smell of the air around you. You might notice the sound your feet make as they hit the ground.
The purpose of mindfulness is to bring you into the present moment; it can serve as a brain-break from multitasking and analysis. It is also useful in training your mind to follow your command, rather than the other way around.
I would love to partner with you on the road to optimal brain health! I have an APP I would love to share with you - at no cost - to help you improve the health your brain. I would also love to provide you with resources for increased wellness as you begin thinking about how you want to feel a year from now.
Contact me today - I'd love to help you reach your goals in 2019!
Dianna Whitley
(714) 331-6699
diannawhitley@me.com
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