What is a healthy mind in a healthy body?

 

A physically fit healthy body tends to increases the proportion of endorphins in our mind by reducing body-induced mental stresses. Endorphins are considered as “feeling good” chemicals that are released by our brain to make us feel positive and jolly. Thus, a healthy body leads to a healthy mind.

How can I make my mind and body healthy?

Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer’s disease or other dementias. Here are five things I recommend to my patients in order of importance:

 

1. Exercise regularly.

The first thing I tell my patients is to keep exercising. Exercise has many known benefits, and it appears that regular physical activity benefits the brain. Multiple research studies show that people who are physically active are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease.

 

2. Get plenty of sleep.

Sleep plays an important role in your brain health. There are some theories that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health.

 

3. Eat a Mediterranean diet.

Your diet plays a large role in your brain health. I recommend my patients consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates much less red meat and salt than a typical American diet.

 

4. Stay mentally active.

Your brain is similar to a muscle — you need to use it or you lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. So incorporate different activities to increase the effectiveness.

 

5. Remain socially involved.

Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to connect with loved ones, friends and others, especially if you live alone. There is research that links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen.