5 Things You Must Know!
I gave this presentation at the beautiful Medina Community Recreation Center this week and it was well-received by the gracious attendees so I thought it worthy of sharing with everyone! Enjoy, and please add your comments at the bottom!
Know Your E S S E S!
Eat healthy · Sleep well · Stress less · Exercise often · Socialize
- Plan meals ahead for better eating
- Keep a food journal to eat better and lose weight
- Focus on whole foods (unprocessed foods)
- Keep ingredients lists to less than 5
- Eat a rainbow of colors daily
- Don’t eat after 7 p.m.
- Allow yourself to get hungry by breakfast
- Know the size of normal portions
- Bring a container to restaurants to split your food in half
- Cool the room to 60 – 67 degrees at night
- No caffeine within 6 hours of bedtime
- No alcohol 3 hours before sleep
- Use soothing, calming music
- No TV or electronic screens at least an hour before bed
- Read a book or magazine to relax
- Journal about the day. Write about any concerns or worries
- Engage in pleasant conversation on the phone or with a partner
- Take care of apnea / snoring partner (sleep separately if needed)
- Live purposefully. Help someone else with a problem
- Novelty/passion/challenges/projects are all good for the brain
- Attend social events. Don’t let yourself get isolated or lonely
- Learn meditation and/or breath work
- Use music to calm or change your mood
- Do jigsaw puzzles or crosswords to relax
- Create a gratitude journal
- Find a local senior yoga class to join
- Weekend getaways can be fun
- Laugh as much as possible. Watch funny movies or shows
- 150 minutes of moderate activity (30 min. 5 days a week)
- Increases endurance, strength, balance, and flexibility
- Change up routine every 4 – 6 weeks for best results
- Be social with group exercise classes
- Strength training vs. sarcopenia
- High impact builds bone density
- Increases daily energy
- Can prevent or delay chronic diseases
- Staves off depression
- Often includes music, which is good for memory and mood!
- Get connected/make new friends/stay connected
- Library programs for adults
- Social media is an option (Facebook)
- Exercise regularly with a partner (accountability and more fun)
- Conversation is cognitive exercise
- Enjoy people of all ages, not just your age group
- Read to children at the library, daycare, or school
- Community centers have a variety of programs
- Lunch groups from community and senior centers
What do YOU think?
Are you taking good care of your brain health?
Are there areas you might need to make some lifestyle changes?