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7 Compelling Reasons to Build a Resilient Brain Starting Today

7 Compelling Reasons to Build a Resilient Brain Starting Today

As much as we would like to leave the worry about brain health to our older years, the truth is the biggest risk factor for brain disease is lifestyle – how we live each day through our whole life. Here are 7 compelling reasons to build a resilient brain starting today, and 12 lifestyle habits you can embrace that will keep your brain sharp at every age. 

1. The seeds for cognitive disease are planted decades before symptoms appear.

Your brain doesn’t just suddenly stop functioning when you develop dementia and Alzheimer’s, it takes many years, even decades for plaques and tangles to build to the point that they clog brain function and shut down pathways permanently. This discovery is a great gift to anyone 20-65 years old. It means you have the power to protect your brain over many years if you know how. Until, and if ever, a cure for Alzheimer’s can be found this is terrific news. In the meantime, learn the risks and do everything you can to protect your brain.

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2. Your brain subscribes to the rule of “use it or lose it.”

This rule applies to every brain, young and old. You were born with a brain full of neural networks ready to grow and spark and learn. The ideal is to maintain these throughout your whole life. If you fail to keep these neural networks active, whatever skills, aptitudes and talents you don’t use will shrink and de-activate the associated brain networks. AND the older you get, the harder it is to get them up and running again. The good news is that it is never too late, so do your very best to grow, spark and learn every day.

3. “Cognitive reserves” that protect your brain are built over many years.

The two best ways to build brain reserves are a lifetime full of learning and physical activity, so start building reserves when you’re young and don’t stop. Reserves act as a “spare battery” to protect your brain and body, and get you through hard times brought on by illness, stress, injury and other hazards in life. Life events can and do take a serious toll on both mental and physical health, so you want to start young to build a good supply.

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4. If you have a family member with dementia or Alzheimer’s Disease your risks go up.

While most neuroscientists believe there is a hereditary factor associated with dementia and Alzheimer’s, having a family member with brain disease does not mean you will succumb! Read reason #5 below to learn why…

5. You can and do influence how your genes “express” themselves.

(It’s called Epigenetics). Even if you carry a gene for a particular disease, lots of complex things go into whether or not the disease shows up in your body. A brain-healthy lifestyle can lower your risk by up to 80%, helping delay or even prevent the “expression” of brain disease. To make sure you are influencing your genes in a positive way, start brain-healthy lifestyle habits young and don’t stop!

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6. Your parents need you to teach them this stuff!

Researchers project that 1 in 3 people will die with dementia or Alzheimer’s. Modeling and talking about a brain-healthy lifestyle in your own life is a great way to teach it to your parents. Everything you can do to encourage and support brain health in your parents has the potential to save them (and you) from years of disability, heartbreak and extremely costly medical and facility care.

7. Concussions increase your risk.

More and more professional boxers and football players who suffered multiple concussions early in their careers are developing brain diseases later in life. And as knowledge expands, researchers are identifying the negative effects of concussions in all too many high school and college kids. If you suffered 3 or more concussions from sports or other injuries at any age, your risk for brain disease increases dramatically. The best thing you can do to get the odds back in your favor is to learn how to protect your brain going forward.

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12 Lifestyle Habits that protect your brain starting NOW

  • Stay in school (or go back) for a minimum of 13 years. More is better. Education keeps your brain flexible, youthful and strong. Try to take some kind of class at least once a year to keep learning new things and enhancing neural networks. Do this for the rest of your life. Formal education is especially powerful. It structures your thought processes, challenges your perceptions and forces you to do things you wouldn’t do otherwise. It builds resiliency and ‘cognitive reserves’. It puts you in a social situation that reinforces learning through give-and-take. Every year you spend learning contributes to a lifetime of cognitive strength. Lack of education can be as hazardous to your health as smoking!
  • Keep it moving! Stay active and exercise, or start now if it’s not already part of your life. If you don’t enjoy athletics, find ways to move around and stay active throughout your normal day—take a walk during your coffee break, choose the stairs instead of the elevator, get up from your desk and stretch as often as you can during the day. Dance, sing, laugh, have fun all at the same time! If you stop being active your brain suffers as much if not more than your body.
  • Travel and explore the world. Once we reach adulthood, the responsibilities of work and family life can box us into a predictable routine. Travel is one of the very best ways to break out of the mold and support your whole brain in the process. By changing your environment, meeting new people, relaxing, having fun, and engaging in meaningful new experiences, you can activate a wide spectrum of neural pathways neglected in daily routines.
  • Take breaks from your routine. Even a few minutes, hours or days will make a difference. Mixing things up by stepping away from routine refreshes the mind, removes stress, and increases productivity. Brain pathways tend to “rut” in the familiar, like deep tire tracks in the mud. Over time it gets harder and harder to think outside the rut, resulting in a loss of creativity, problem-solving, and new perspectives. A lifetime of being stuck in a rut can be deadly, as the “use it or lose it” rule of neuroplasticity kicks in. You’re born with the potential to do many different things, but neural networks present at birth will shut down if they are not used.   Ideally you want to keep these pathways open across your entire lifespan.
  • Do what matters to you. If you have a passion in life, go for it! If you don’t know yet what really matters to you, this becomes a terrific excuse to try many different things until your goals and preferences become clear. Doing what you love doesn’t have to be just about a job; it’s ideally a way of life. Having a strong sense of purpose in life has been found to greatly improve cognitive function and overall health—even among people with many other risk factors for dementia.
  • Care deeply for your friends and family, and let them care for you in return. It’s really good for both your brains! Beginning at birth your brain is completely wired to respond to other people – doing so literally lights up your brain. Having loving, predictable and safe relationships in your life, as well as exciting new ones, is the best of all worlds. Work to keep your relationships strong, protect yourself from abusive or toxic relationships, and build a network of caring people around you. Being part of a community, no matter how you define it, is living the best life. You will live happier, longer and healthier.
  • Get 7 to 9 hours of good quality sleep every night. Anyone who has suffered a bad night’s sleep knows that it can leave you feeling groggy and forgetful. The impact of sleepless nights builds up over time. When you sleep, the brain flushes out waste products, including the proteins that cause Alzheimer’s disease; studies of brain activity of sleeping mice show that their brains flush out waste products twice as fast while they are sleeping as they do when awake.
  • Eat a healthy diet heavy in fruits, vegetables, nuts, olive oil and lean meats and fish. There actually is a MIND diet shown to be protective of your brain, which combines the DASH diet good for your heart with a well-researched winner, the Mediterranean diet.
  • Drink no more than 2 alcoholic drinks per day. Drinking in moderation has been shown to be good for your mental and physical health, but it’s essential to avoid the slippery slope of over-indulgence. We all know that excessive drinking leads to cognitive impairment in the short term, and many of us have felt its impact on the morning after. If heavy drinking continues over time, there are serious, long-term changes in your brain, including memory loss, difficulty concentrating, and other symptoms of dementia. Over-use of recreational and prescription drugs can have the same effect, causing long-term decline and symptoms of dementia.
  • Don’t smoke. Smoking increases the risk of a wide variety of diseases by up to 80%, and what’s bad for your body is equally bad for your brain. If you don’t smoke, don’t start. Even a few years of smoking when you are young can change the way your genes express themselves in later life. If you do smoke, the sooner you quit, the better your chances of reversing at least some of the damage.
  • Wear a helmet! Your brain has many amazing qualities, but impact resistance is not one of them. Wearing a helmet while riding a bike, skateboard, or motorcycle, or while skiing/boarding down a mountain reduces the risk of traumatic brain injury and death by 85%. Feeling the wind in your hair just isn’t worth it.
  • Relax and have fun! Breathe deeply every day, learn how to meditate and then make it a habit. Relax and enjoy yourself, be mindful, be positive, be grateful for all the good in your life. Learn how to manage your stress. It matters a lot that you do this, because brain resiliency comes from engaging in both the challenges AND fun of life, and moving easily between them.

Featured photo credit: Man With Arms Up And Sunset Behind Island – Ed Gregory via stokpic.com

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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