The Seven Signposts To Better Brain Health

Illawarra Mercury

Wednesday November 5, 2008

Mind your Brain

Keeping your brain active will enhance the cells' connections and keep you feeling mentally sharp.

Learn something new like a language or a hobby.

Play mind games like crosswords, number and word puzzles, chess, draughts and cards.

Read, write, converse, use a computer or take a course.

Embrace cultural activities such as seeing plays, concerts, museums, galleries.

Do things around the house like cooking and gardening.

Mind your Diet

A good diet promotes brain health.

Reduce saturated fats.

Choose lean meats, chicken and reduced-fat dairy products, and limit butter, deep-fried foods, pastries, cakes and biscuits.

Keep well hydrated with water and eat foods that contain:

Unsaturated fats - olive, sunflower and safflower oils, avocados, olives, nuts and seeds.

Omega-3 fatty acids - soy, canola and flaxseed oils, canola-based margarines, fish, and in particular oily fish such as Atlantic salmon, mackerel, southern bluefin tuna, trevally and sardines.

Antioxidant-rich foods - prunes, raisins, blueberries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn, eggplant.

Antioxidant-rich drinks - green tea, tea, fruit and vegetable juices and red wine (in moderation).

Folate - from oranges, strawberries, bananas, spinach, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, lentils, dried beans, chick peas and wholegrain cereals.

Vitamin E - from vegetable oils, nuts, green leafy vegetables and wholegrains.

Vitamin B12 - from meat, chicken, fish, milk, eggs.

Mind your Body

Encourage blood flow to the brain with physical exercise. Regular exercise means you're less likely to develop heart disease, stroke and diabetes which are associated with an increased risk of dementia.

Exercise aerobically whether walking, dancing, jogging, cycling or even gardening for at least 30 minutes each day.

Try some resistance or weight training exercises that builds muscle strength, co-ordination and maintains bone density.

Maintain flexibility and balance through exercise such as dancing, bending, stretching, tai chi, Pilates and yoga.

Mind your Health Checks

Treating problems as they arise and follow the doctor's advice.

Check and manage your blood pressure and cholesterol.

Watch your blood sugar levels.

Take care of your body weight and avoid obesity.

Mind your Social Life

Keep your brain healthy by being social and participating in activities with other people.

Stay in touch with family and friends.

Mind your Habits

Avoid bad habits such as smoking, drinking too much alcohol and get enough sleep.

Mind your Head

Protect your head to reduce your risk of dementia by wearing a seatbelt, talking care as a pedestrian and wearing protective gear when riding, skating and playing sport.

Information from www.alzheimers.org.au.

© 2008 Illawarra Mercury

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