Memory Builders by Frank MD Minirth
Author:Frank MD Minirth
Language: eng
Format: epub
ISBN: 9781493430208
Publisher: Baker Publishing Group
Published: 2020-12-11T00:00:00+00:00
A good way to kick all of this into action is to schedule yourself a break in your daily routine. For instance, climb stairs at the office or take a walk around the block with the dog or a child. Having someone join you makes it more fun.
Contrary to what many people believe, strenuous workouts arenât necessary to get the benefits of exercise or motion. Research confirms that thirty minutes of moderate activity like walking or cycling three or more times a week is preferable to working out for three hours just once a week. Other aerobic exercises are cardio machines, swimming, hiking, taking exercise classes, or dancing.
Start each day with my quick â7 Ã 7â wake-up routine:
7 push-ups (on your knees, if you need to)
7 sit-ups/crunches
7 straight leg lefts
7 side leg lifts
7 chest expansions (pull arms back)
7 neck stretches forward and backward
7 full body folds to touch the floor (or your toes)
Consider a Mediterranean Diet and Maintain a Healthy Weight
Everything you eat drugs your brain for good or bad so be careful what you put in your mouth.
Do you or a family member struggle with being overweight? Studies show that a body mass index (BMI) greater than twenty-five may decrease memory. The BMI is a calculated ratio of a personâs height and weight. Go online for BMI charts or calculators to get your number. If you are extremely muscular, this number may be skewed higher, but it is a good gauge.
Eat less. It canât get any simpler than that. Portion size is important because mental focus is impacted by eating too much as well as too little. Use smaller plates and bowls, use doggy bags from restaurants, and enjoy every bite. A standard recommendation is to eat until you are 80 percent full. Another hintâavoid extremely low-carb diets because the brain needs a steady flow of carbohydrates to fuel it twenty-four hours a day. Do eat some protein at every meal and decrease obvious and hidden sugars (in prepackaged foods).
Eating breakfast has benefits. Some people skip breakfast to avoid the calories. But eating breakfast is a good foundation for a productive day at any age. For example, the USDAâs School Breakfast Program helps foster success in the classroom and healthy lifetime habits. Research supports the claims that breakfast helps improve attention, problem-solving ability, and memory.
Eating well in general contributes to brain longevity as well as short-term benefits like learning and concentration.
Iâm especially concerned about the elderly because they typically have poor eating habits, for many reasons. The brain requires certain nutrients and vitamins, so malnutrition makes this population even more vulnerable to mental decline and diseases. Keep this in mind when you visit a senior. Instead of taking flowers and candy, take them a little word-search book, a fun magazine to read, or fresh blueberries.
Wise diet choices include foods high in omega-3 fatty acids or B and D vitamins, plant-derived foods, the spice turmeric, and of course all the other healthy foods you know you should be eating. You can do an online search for specific food lists and sample menus.
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