The six pillars for a brain-healthy lifestyle

Stress,depression,anxiety,food diseases,dementias,fears are dictated by a lifestyle that disconnects the body from its collegues: mind and heart. The medicine section wants to give six medical tips that everyone can benefit from to live a healthier life.


Step 1:

Regular Exercise: it reduces stress,boosts mood,improves memory and increases energy.Good health requires at least 30min of aerobic exercise 5 times per week,accompanied by moderate levels of weight,resistance training and coordination exercises. We should avoid activities that compete for attention- like talking on the cell while driving or listening to music while running. It takes approximately 28 days for a new routine to become habit, so stick with this goal for a month!


Step 2:

Healthy diet:Just like the rest of the body,brain needs a nutritious diet to operate at its best.Eating plenty of fresh fruit and veggies every day,of every colour;lean protein,healthy fats.Avoid smoking and drinking alcohol;drink green,white or oolong tea daily,follow a Mediterranean diet,avoid full-fat dairy,red meat,fast food,processed foods;get plenty of omega-3 fats and cold-water fish.Eat4-6 small meals throughout the day,rather than 3 large meals,to maintain consistent blood sugar levels.


Step 3:

Stimulate the mind:Follow the road less travelled.Take new routes,eat with the non-dominant hand,rearrange computer files:learn new things and vary habits regularly creates new brain pathways.At the end of each day,take into account the hours spent and wonder“Who,What Where,When,Why”of what happened;capture visual details:it keeps neurons trained.Strategy games,puzzles,riddles form cognitive associations;memorize,create rhymes and stories strengthens memory connections.


Step 4:

Take enough sleep. The majority of people need at least 7 ½ hours. Someone less: what’s important is to know oneself and respect the needs:sleep well but don’t be dependent upon it. Going to bed and getting up more or less at the same time reinforces the natural circadian rhythms. As far as we don’t make it a prison. To respect the sleeping cycle,best is sleep multiples of 90 minutes, for example 7 ½ or 9 hours, and never nap more then 30 minutes.


Step 5:

Medicine acknowledges a strong mind-body connection,and manifold studies associate spirituality with brain health.Regular meditation,prayer and reflection helps immunize against the damaging effects of stress,which alters the breathing rate and impacts oxygen levels in the brain.Stress can be calmed with deep,abdominal breathing.Find a space every day to relax,even for a short time,enjoying the beauty of nature or of a good book,is a daily food for mental balance.Everyone can get 5 free minutes.


Step 6:

An active and purposeful social life must become a priority: volunteering and spending time for others frees the brain from the structures and chains we build during the day and keeps the channel with reality always open.Join study classes or social groups or nurturing any personal interest together with other people,spending quality time together,get to know neighbours and cultivate relations close to home,are the basis of a normal and healthy social life.