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
Eat Healthy
- 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
Sleep Well
- 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)
Stress Less
- 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
Exercise Often
- 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!
Socialize
- 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?
Kathryn,
Thanks for the great list it is really good advice. I enjoy all your presentations you send out keep them coming. Thanks Pat Mentzer.
So glad you enjoyed it, Pat!
Dear Kathryn
This is a terrific list. Thanks for putting it together. I’m forwarding this current issue to my Tai Chi group
Pat
Thank you, Pat!
Enjoyed your presentation! Believe that it was well received by all that attended. Hope that Sue has you back again.
Thank you for your encouragement, Bill! Yes, I hope to see you there again!
Volunteering also provides great social opportunities – I love it!
Yes, and helps people have a higher sense of value and purpose! Watch the video on Andy Monda if you get a chance!
Excellent summary! I appreciate the defined list with suggestions of ways to meet the goal. It is easy to applaud oneself for the objectives accomplished, and to see areas that need to be address and how to do so. Thank you, Kathryn, for sharing your presentation.
Would it be possible to get a printed copy for periodic referral?
Thank you for sharing this excellent presentation. I appreciate the list. It’s easy to see what is being done and what needs work. The included suggestions are useful. Would it be possible to get your presentation in print for reference from time to time? Thanks again, Kathryn, for sharing!
I will email it to you Susan!