A scientific advisory paper from American Heart Association and American Stroke Association, published in the journal Stroke, promotes 7 different steps you can take to keep your brain active and healthy.
The 7 steps to reducing cognitive decline are…
1. Reduce your high blood pressure
Blood pressure often increases as a result of many factors
The most common factors that lead to high blood pressure include: a diet high in salt, fat, and/or cholesterol. Chronic conditions such as kidney problems and diabetes play a part in developing high blood pressure alongside family history. To reduce your blood pressure you can: create a diet and workout regime to lose weight and get to a healthy BMI, reduce sodium and salt in your diet, quit smoking, and cut back on caffeine.
2. Control your cholesterol
Many different factors can contribute to high blood cholesterol.
Factors like smoking, an unhealthy diet, lack of exercise, as well as having underlying health conditions such as high blood pressure or diabetes. To control your cholesterol levels you can make these simple changes to your diet. This includes reducing saturated fats, eliminating trans-fats rich foods, increasing your soluble fibre intake, and adding whey protein to your diet.
3. Keep your blood sugar levels normal
A normal blood sugar level will help you to live a long and healthy life
By keeping your blood sugar levels at a healthy level it can help prevent weight gain, reduce the risks of insulin resistance and type 2 diabetes. It has also been proven to reduce stress hormones and inflammation. The causes of high blood sugar levels can range from stress, illnesses, eating too much (snacking in-between meals) and taking certain medication such as steroids. To help alleviate the high blood sugar levels you can undertake regular exercise, control your carb intake, increase your fibre intake, drink water to stay hydrated, implement portion control, and monitor your levels regularly.
4. Take control of your diet
A healthy diet has an impact on your mental well-being
A healthy diet will have several health benefits that not only benefit you short-term but also in the long-term. Having the right nutrients and the correct proportions in your diet will help prevent long-term serious health conditions from developing. It will also impact on your mental health and sleep cycle positively.
5. Stay active
The NHS reports that you should be physically active every day
The NHS recommends strengthening activities that work all major muscles (legs, hips, back, chest, shoulders, abdomen and arms) at least 2 days a week. A recommended guideline of 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity is encouraged. By staying active you reduce your chances of: having a heart attack, being overweight, have a lower blood cholesterol level, have a lower blood pressure, have stronger bones and muscle, as well as lower the risk of falls.
6. Losing weight
Weight-loss prevents Alzheimer’s?
Weight loss is associated with improvements in cognitive function amongst overweight and obese people. Scientists have also found that being the correct will help prevent serious condition developing such as Alzheimer’s and diabetes.
7. Quitting or Never Smoking
Smoking is highly addictive
The addictive chemical nicotine, a main ingredient in tobacco, is harmful to your health and makes it a hard habit to kick. Coughs, colds, wheezing, and asthma are just the start of the harmful effects of smoking. Long-term smoking can cause diseases such as pneumonia, emphysema, and lung cancer. There are currently several methods to assist you in stopping. This can range from nicotine patches and gum to therapy.
These steps help prevent heart disease and stroke
In recent years, research findings have strongly suggested that these 7 steps – typically recommended to helping hearts and lungs – as well as brain health.
The same 7 steps also reduce cancer risk and help protect your kidneys.
Further information
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