Keep sharp pdf1/28/2024 ![]() I have a trusty meditative routine that calms me down in 90 seconds or less. Download an app today that will give you a guided tour through a deep breathing exercise you can practice daily. It can be as easy as walking in nature, journal writing, spending time with a pet, or even daydreaming. Take breaks during the day to engage in an activity that’s peaceful, meditative and stress-reducing. Don’t let toxic stress get in the way of keeping sharp. So, by reducing stress, you not only help preserve cells vital to memory but you also improve focus, concentration and productivity. More specifically, stress destroys cells in the hippocampus, the brain site responsible for memory storage and retrieval. On a scale of 1 to 10, with 10 being the most extreme, how would you rate your stress level? What if I told you that stress is now considered a trigger for silent neurodegeneration, which occurs years before symptoms develop? Scores of well-designed studies routinely show that chronic stress can impair your ability to learn and adapt to new situations, and subtly erode your cognition. In this same study, regular movement was shown to reduce risk of dementia by 35%, followed by meeting up with friends and family (a 15% lower risk). That put chores as the second biggest protective activity behind more obvious things such as riding a bike. In 2022, a large international study that tracked the health of more than half a million people showed that the simple act of performing household chores like cooking, cleaning and washing the dishes can cut the risk of dementia by a stunning 21%. According to the US Centers for Disease Control and Prevention, cognitive decline is almost twice as common among adults who are inactive compared to those are active. Walk more, take the stairs, and get up for light activity for two minutes every hour. And it needn’t be formal or require equipment. Physical exertion is the only thing we’ve scientifically documented to improve brain health and function, and it may even slow memory loss. Swap sugar-laden drinks with water and you’ll take on two steps. My guess is that a lot of this sugar intake comes in the form of a liquid – soda, energy drinks, juices and flavored teas. ![]() The average American consumes nearly 20 teaspoons of added sugar daily, most of that in the highly processed form of fructose, derived from high-fructose corn syrup. And if you need just one single thing to focus on here, start with the sugar. protocol is the easiest way to gravitate toward healthier foods in general and minimize the amount of processed, brain-busting junk. protocol: Slash the sugar and salt Hydrate smartly Add more omega-3 fatty acids from dietary sources Reduce portions and Plan ahead. Skip the crash diet and simply work on following the S.H.A.R.P. Let me give you six things that will help you in 2023 – your keys to the kingdom of mental sharpness. But it doesn’t have to be tortuous, and it is really not that hard to do. ![]() We all know that change is a challenge, and changing long-established habits takes effort. They can help stave off brain decline, and also help you feel less anxious, sleep better, improve energy, think more clearly, make better decisions, become more resilient to daily stress, and even lose weight and boost immunity – all resolutions most of us aim to make at the transition to a new year filled with hope and high expectations. The program I outline in my book, and which informed the interactive workbook I have coming out this week – “12 Weeks to a Sharper You: A Guided Program” – features all the practical tools you need to implement in your life today. But we all can access the same toolkit proven to help stack the deck in our favor for a sharp brain for life. We may never have a drug that everyone can take to avoid, let alone cure, dementia and other neurodegenerative diseases. Indeed, your everyday experiences – including what you eat, how much you move, with whom you socialize, what challenges you face, what gives you a sense of purpose, how well you sleep, and what you do to reduce stress – factor much more into your brain health and overall wellness than you might imagine. "12 Weeks to a Sharper You: A Guided Program" is a new book by CNN Chief Medical Correspondent Dr. ![]()
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