The Big Umbrella Book 2021-11-08 -Digital Distribution Copy with Links - Flipbook - Page 14
14
Brain
10 Building Blocks to
Better Brain Health™
1. Breathing, Focus
& Mindfulness
Oftentimes, remembering something 昀椀rst
requires our attention. Taking a deep, slow
“belly” breath can focus our minds, lower stress
and enrich our brain’s blood oxygen levels.
Here are 10
science-based
recommendations to help
you build a better brain.
Your brain is a marvelously
complex organ that manages
every aspect of your life. In fact,
what’s more amazing is that some
studies have shown that a small
number of people who did not express
any impairments during their lives,
actually had advanced Dementia
pathologies that were seen
at autopsy after death.
Why?
2. Exercise &
Build Strength
With your doctor’s approval, regularly increase
your heart rate, keep your joints moving and lift
weights or use resistance bands. Brisk walks as
well as dancing have been shown to improve
one’s mood and cognition.
3. Watch Food, Beverages
& More
We are what we eat, drink and inhale. Consider
adapting the Mediterranean or MIND diet to your
lifestyle. Lower consumption of sugary foods and
drinks, processed meals and carbohydrates, i.e.,
white bread and white pasta. Diabetes and
smoking are top risk factors for cognitive decline.
Factoid: if you’re okay with caffeine, a cup of black
coffee daily might be protective for your brain.
4. Ensure Better Sleep
Rest in a cool, dark room. Reduce
reading and eating in bed. Limit electronic
distractions and blue-light emitting devices.
