Learning and then using brain health Lifestyle Strategies is one of the best ways to prevent dementia. Using Lifestyle Strategies to support your brain health is step three of the five steps of the BUILD Your Health System to stave off dementia, while living life filled with vitality!
Lifestyle Strategies are fancy words to explain the behaviors and habits you do, or don’t do on a daily basis. Your daily habits and behaviors can enhance and protect your brain and body health, giving you the power to BUILD Your Brain Health and live life with vitality! Each Lifestyle Strategy builds on the others to enhance your overall well-being, while maintaining your brain health and your vitality.
Let’s illuminate seven different Lifestyle Strategies that are scientifically proven ways to prevent dementia, even if your genes say you could be predisposed to it., and give you some simple ways to start preventing dementia NOW.
When you are ready to dive into The BUILD Your Health System created with you in mind… send us a message, or schedule your complimentary Discovery Call below
Ways to Prevent Dementia with Habits & Behaviors
MOVE MORE
KEY BENEFITS
Physical activity improves sleep, mood & insulin resistance. It reduces hippocampus (your brain’s memory center) shrinkage, reduces inflammation related to stress and improves blood flow to the brain.
WHAT YOU CAN DO
Try 10 minutes of movement you like- right now!
Work your way up to 45-60 minutes of moderate aerobic exercise like, walking, dancing or spinning, coupled with resistance training like, weight lifting, group athletic classes, or body weight movement like yoga.
Move 3-5 days a week.
STRESS LESS
KEY BENEFITS
Reducing stress levels lowers the stress hormones of cortisol, blood sugar & adrenaline. Improves serotonin & melatonin secretion which means more focused calm & better sleep, with less food craving. Less stress reduces heart rate and blood pressure and evens out mood swings.
WHAT YOU CAN DO
Try to breathe deeply from your diaphragm, not your chest.
Journal about the things you think about often- to get them out of your mind.
Sign up for a meditation class.
Explore meditation apps to see what works best for you.
NOURISH with Real Food
KEY BENEFITS
Real food derived from nature, reduces cellular inflammation, toxin exposure & helps restore insulin sensitivity, all key components for keeping your brain filled with energy!
WHAT YOU CAN DO
Eat real food without chemicals, coloring or preservatives.
Eat 1/4 cup of berries at least twice/week.
Avoid trans fats: aka partially hydrogenated oils.
Do an elimination food plan to determine your food sensitivities & understand how food affects you.
GOOD SLEEP
KEY BENEFITS
Solid sleep reduces amyloid production, stress & excessive caloric intake. Sleep increases time in autophagy, which is your body's way of recycling & removing damaged cell parts. Sleep also remove toxins through cerebral spinal fluid 'washing'.
WHAT YOU CAN DO
Get good sleep-about 8 hours/night without sleep aids.
Practice sleep hygiene like:
No afternoon stimulants like caffeine or energy drinks.
Remove all electronics from your bedroom- even the TV.
Invest in super comfortable linens & pillows.
REDUCE TOXINS
KEY BENEFITS
Look back on your life to assess if you’ve been exposed to heavy metals such as lead, mercury and aluminum, as well as to carbon monoxide and solvents. Removing these sources can help reduce memory decline. Removing other toxic environmental substances like alcohol or certain psychotropic medicines can also improve mental clarity.
WHAT YOU CAN DO
Try to eat foods without pesticides if you can. Organic produce greatly reduces pesticide ingestion.
Ask your healthcare provider to test you for heavy metals.
Reduce alcohol intake to minimal.
Reduce exposure to heavy fragrances in lotions, detergents and perfumes.
CONTINUE TO LEARN
KEY BENEFITS
Participating in leisure activities like reading books, a trip to a museum, & writing letters protect your brain from amyloid protein. Lifelong learning strengthens the connections between brain's nerve cells.
WHAT YOU CAN DO
Immerse yourself in a new language.
Visit the library & pick a topic to discover for free!
Learn to play a new instrument, or re-learn one you used to play.
Take an adult continuing education class.
POSITIVE SOCIALIZING
KEY BENEFITS
Even brief (10 minute) episodes of positive social interaction can improve executive function. Socialized brains resist negative effects of amyloid protein & combat exposure to depressive feelings & isolation.
WHAT YOU CAN DO
Join a group. Religious, social, political or other- just join in on the fun!
Attend local plays, concerts or musicals.
Be an active player on a sports team, or coach one.
Make a lunch date with a friend.
Join a book club.
So there you have it, seven ways to prevent dementia, just by enhancing the habits and behaviors you are likely doing already! There is no time like the present to build your brain health, you only have one, so protect it like it’s a precious diamond. If you need help, I am always here for you, join us on the journey to BUILD Your Health.
You are loved,
Nicole Your Health Protection Expert and Head Motivator!
Nicole A. Vienneau MSN, RN, NC-BC
~Health Protection Expert & ‘Head’ Motivator!
Nicole knows how to inspire you with habits and behaviors that keep you healthy and whole. She understands the science to support your efforts and makes learning and action fun!
Nicole’s Memere (grandma in French) lived with dementia after 13 strokes slowly stole her fire, her wit and her voice. Through Memere, Nicole learned the gift of humor, and creative ways of communicating using unsaid words and messages that can be difficult to express. Nicole uses these skills to create purpose, vitality and health with the Build Your Health System at Blue Monarch Health, PLLC
Nicole achieved a Master’s in Nursing Science from the University of Arizona, and a board certification in Integrative Nurse Coaching from the American Holistic Nurses Credentialing Corporation. She is a personal trainer, yoga teacher and group fitness instructor and enjoys healing in nature while hiking the Pacific Northwest trails with her husband or lounging in the sun with her cat babies. Email Nicole
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Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.