Let me give you six keys that will help you in 2023 – your keys to the kingdom of mental sharpness are:1st key: Nutrition
Avoid the crash diet and focus on strictly adhering to the S.H.A.R.P. protocol instead: Cut back on salt and sugar, and hydrate carefully. Reduce portions; Increase omega-3 fatty acids from dietary sources; and Plan ahead. The simplest way to shift toward healthier foods generally and reduce the intake of processed, mind-numbing junk food is to follow the S.H.A.R.P. protocol. And if you only have time to concentrate on one thing, start with the sugar. Nearly 20 teaspoons of added sugar are consumed daily by the average American, most of it in the form of fructose, a highly processed sugar that comes from high-fructose corn syrup. My best guess is that a large portion of this sugar consumption is liquid, such as soda, energy drinks, juices, and flavored teas. Replace drinks with added sugar with water to advance two steps. That is how to properly hydrate.
2nd key: Motion
The only thing that has been proven by science to enhance brain health and function and possibly even slow memory loss is physical activity. It is the only superfood specifically formulated for the brain. Additionally, there is no requirement for formality or equipment. Increase your walking, use the stairs, and stand up for two minutes every hour to engage in light exercise. The US Centers for Disease Control and Prevention report that adults who are inactive experience cognitive decline almost twice as frequently as adults who are active. The simple act of performing household chores like cooking, cleaning, and dishwashing can cut the risk of dementia by an astounding 21%, according to a large international study published in 2022 that followed the health of more than half a million people. This ranked household chores as the second most protective activity, trailing only more obvious activities like biking. In the same study, regular physical activity was shown to cut the risk of dementia by 35%, followed by getting together with friends and family (which cut the risk by 15%). Again, small things with big results.
3rd key: downtime
How would you rate your level of stress on a scale of 1 to 10, where 10 is the highest? What if I told you that stress is now recognized as a trigger for silent neurodegeneration, which takes place years before symptoms appear? Numerous carefully constructed studies consistently demonstrate that persistent stress can impair your capacity to learn and adapt to novel situations and subtly erode your cognitive function. More specifically, stress kills cells in the hippocampus, the area of the brain in charge of memory storage and retrieval. So, by reducing stress, you not only aid in the preservation of memory-enhancing cells but also enhance focus, concentration, and productivity.
Keep your mind sharp by avoiding toxic stress. Spend time relaxing, meditating, and relieving stress during breaks throughout the day. It might be as simple as going for a walk outdoors, keeping a journal, playing with a pet, or even daydreaming. Get a guided tour through a daily deep breathing exercise by downloading an app right now. I have a quick and effective meditation routine that helps me de-stress in under a minute. Simply by closing my eyes, focusing on my breathing, and visualizing my worries as clear bubbles floating weightlessly up and away in front of me, I can relax.
Discover what works for you and incorporate it into your day, every day.
4rth key: Sleep
Do you get enough restorative sleep? Contrary to popular belief, sleep does not involve neural inactivity. It is a crucial period when the body replenishes itself in a variety of ways that ultimately affect every system, including the immune system, the brain, the heart, and all of our metabolic processes. You can think of sleep as your brain's rinse cycle for getting rid of the waste that could hasten aging and disease. Put sleep on par with other important things. And begin with your evening routine. Before going to bed, put away all screens, including your smartphone, and get ready for a restful night of sleep.
5th key: discovery
Do you regularly engage in cognitively stimulating learning? It's important to keep your mind active; in fact, studies show that retiring at 65 reduces your risk of dementia by 15% compared to retiring at 60, even when other factors are taken into account. Never, or at a late date, retire. Select alternative routes to reach well-known locations. Use your non-dominant hand to brush your teeth. Instead of playing alone or doing crossword puzzles, try a new activity that involves others. And that brings me to the last key...
6th key: Interaction
We are social beings who require social interaction to survive, particularly when it comes to maintaining good brain health. Make a friend call now. For dinner, invite a neighbor over. Take a friend along for a walk while you discuss your problems. Treasure those connections. As we go through life, the quality of our relationships with others can be a good indicator of how well our bodies and brains will function. Healthy connections safeguard us. They are the key to living a long, productive life.
The ultimate objective is to develop cognitive reserve, or "brain resiliency," as described by scientists.
Always keep in mind: that cognitive decline is not always unavoidable. According to research, developing healthy habits in your daily routine can help safeguard your brain's long-term health. Consider health as a "top-down" initiative. Keep your mind focused, and the rest will take care of itself.
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