Sep 14, 2022 10:00 AM

Author: University of Utah Health Communications


Información en español

Infographic explains six ways to keep your brain sharp.

It’s never too early to start taking care of your brain health. By adopting these lifestyle changes, you can significantly boost your cognitive function and overall well-being as you age.

  1. Take Care of Your Heart

Managing these risk factors for cardiovascular disease and stroke can lower your risk for cognitive decline.

  • High blood pressure
  • Diabetes
  • Smoking
  • High cholesterol
  1. Don’t Skimp on Sleep

Follow these steps to replenish your mind with the recommended seven to nine hours of sleep every night.

  • Avoid afternoon and late-day caffeine
  • Develop a regular wind-down/wake-up routine
  • Avoid screentime and bright lights at bedtime
  • Seek help if you may have a sleep disorder

Note: Snoring is no laughing matter when it comes to brain health. Left untreated, sleep apnea could lead to cognitive decline.

  1. Get the Blood Pumping

Daily exercise is one of the most important ways to safeguard your brain health. Aim for 30 minutes of aerobic exercise per day to keep the wheels turning. 

  1. Hit Up the Mind Gym

Give your brain a workout by trying out these fun activities: puzzles, board games, card games, arts and crafts, or reading. Add to the fun by inviting friends over for game night. Socializing can be the best multi-vitamin for the brain.

  1. Be Mindful of Your Diet

The best studied brain food diets are the Mediterranean Diet and the MIND Diet. These are generally low in simple carbs (white rice, sugar, sweets, etc.) and high in whole grains, healthy fats, produce, and fish.

  1. Work on Your Downward Dog

Stress, anxiety, and depression can impact cognitive functioning. If you have concerns about your mental health, speak with your doctor about treatment and try incorporating meditation and yoga into your daily routine.

brain health heart health sleep exercise diet nutrition wellness

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