Advice by Alicia: Brain Health & Wellness Tips

Q. As a memory care professional, what are some of the best ways you have learned to enhance brain health and wellness?

A. There are many lifestyle factors and health issues that can decrease overall cognitive health throughout our lifetime, but the good news is that there are also actions you can take to improve your brain health and wellness in everyday life. And it’s never too late to start.

In this blog article, I’m sharing my favorite tips and strategies to help older adults get on the right track to better brain health.

Participate in Physical Exercise Regularly

Not only does physical activity enhance overall health, lower blood pressure, and reduce the risk of other diseases and mental health issues, but it also improves connections among brain cells, slows age-related brain shrinking, and helps maintain cognitive abilities that diminish with age.

• Aim for at least 150 minutes of exercise a week
• Move for about 30 minutes if possible most days
• Try yoga or pilates for additional mental health benefits
• Walk with a friend or join a program that can help you exercise safely

Eat a Healthy Diet

A proper diet can help you improve your cholesterol, blood sugar, and blood vessel health while reducing your risk of Alzheimer’s disease.

Consume brain-healthy foods like:

• Fruits and vegetables
• Low-fat dairy
• Whole grains
• Legumes
• Poultry
• Fish
• Spices

You should also consume nuts, eggs, dark chocolate, coffee, tea and red wine in moderation, and limit red meat, sweets, sugary beverages, salty snacks and artificial sweeteners.

Many find a Mediterranean diet rich in fruit, vegetables, fish and olive oil to be perfect for a heart-healthy and possibly brain-healthy diet. In fact, this diet may slow cognitive decline, reduce the risk of mild cognitive impairment, reduce the risk of Alzheimer’s disease for those with mild cognitive impairment, and prevent brain tissue loss.

Others prefer the MIND Diet, which is a hybrid of the Mediterranean diet and DASH diet. It’s important to note that the DASH diet was developed to reduce dementia and the decline in brain health that occurs as we age. The MIND diet consists of berries, green leafy vegetables, fish, whole grains, poultry, and one glass of wine per day.

Both diets show an association with a reduced risk of Alzheimer’s disease.

Stay Socially Active

An active social life improves cognitive function, reduces stress, and helps combat depression. It also reduces the risk of loneliness, isolation, memory decline, mental decline, and poor mental health.

Because of this, older adults should connect with family, friends, and the community, participate in social activities, and even volunteer.

Exercise Your Mind

The more information we put in our brains, the more information our brains can store. The more we exercise our brain, the stronger our brain can function. This means that doing cognitively stimulating activities – those that require thinking or strategy – can help keep your mental function sharp, boost memory retention and reasoning, and more. Here are some of our favorite ideas for exercising your mind:

• Start a new hobby
• Take up creative pursuits like painting, writing or photography
• Learn a second language
• Learn to play a musical instrument
• Find ways to stimulate your senses, which strengthens your brain
• Play puzzles and strategic games
• Begin meditating, which can reduce stress, improve memory and enhance focus

Visit Your Doctor

When was the last time you visited the doctor? If you can’t remember, or if it’s been a while, it’s time to make that appointment. Be sure to get your weight, blood sugar, blood pressure and cholesterol checked, and make a plan to manage any numbers that are out of range, as many of these factors can increase the risk of dementia.

We’re Here To Help

In our Bridges^® communities, health and wellness are at the forefront of all we do.

Our courtyard provides the perfect spot to exercise and socialize. Residents participate in a range of programs that enrich their minds. They savor delicious and nutritious meals that are tailored to their tastes and preferences. Caregivers become friends and feel like family.

All this and more allow us to ensure we give all residents the best care possible so they can enjoy purposeful lives. Visit a community near you to experience our lifestyle for yourself.

About Alicia

Alicia Seaver is Vice President of Memory Care Operations for EPOCH Senior Living and a Certified Memory Impairment Specialist. Every month, she addresses a specific issue related to memory and memory care. If you’re interested in hearing about a particular topic, please send a note to [email protected].

Enhancing Quality of Life

Bridges^® by EPOCH memory care communities have been developed from the ground up to anticipate, meet and exceed the needs of our residents and their families. Our team of remarkable people, the exceptional care and services we offer, and the purposeful design of our buildings all combine to create the most rewarding, secure and nurturing lifestyle possible for our residents.

Bridges^® by EPOCH communities are located in Connecticut, Massachusetts and New Hampshire, in the following towns: Norwalk, CT; Stamford, CT; Trumbull, CT; Andover, MA; Hingham, MA; Lexington, MA; Mashpee, MA; Pembroke, MA; Sudbury, MA; Westford, MA; Westwood, MA; and Nashua, NH.