7 Steps to a Healthy Brain

The media is full of messages concerning physical exercise and fitness, but do you ever hear a message about effectively exercising your brain?

Preoccupation with general wellness should always include an approach to keeping a healthy brain. When you begin to forget things, the natural fear is that you could be developing Alzheimer's Disease. The reality is that most memory loss is not caused by Alzheimer's but by other causes like the medication you take, or not getting enough rest.

Don't worry! You can exercise your brain, same as your body, to effectively improve your general health and push back the aging process.

Use the 7 steps to a healthy brain outlined by Dr. Isadore Rosenfeld of Fox News Channel, to improve your general wellness.

1. Maintain "normal" cholesterol, blood pressure and blood sugar levels.

Normal blood pressure values fall into the following categories: Less than 120 systolic and less than 80 diastolic. This would typically be phrased as 120/80.

The peak pressure that occurs within the arteries is systolic pressure. The moment of lowest pressure within those same arteries is called diastolic pressure. Pressure within the circulatory system is not fixed. It fluctuates throughout the day and as often as beat by beat of the heart.

2. Sleep adequately.

Studies have shown that sleep deprivation affects the immune system and hinders the healing process.

In 2007, a study on lack of sleep during a continuous period of time was found to have a strong negative affect on working memory. Your working memory is like the RAM of a computer. It holds information for further processing and easy access. Working memory also sustains decision making and reasoning functions.

3. Have a good breakfast every day. Include more Omega-3 and Omega-6 to your diet.

High doses of Omega-3 fatty acid have been shown to create a protective effect against the dopamine related causes of Parkinson's Disease in the same way it does for Alzheimer's. This research was enough to encourage further study of Omega-3 in the prevention of Parkinson's. Omega-3 and Omega-6 support the brain and is lacking in most diets.

4. Consume more fruits and vegetables.

Fruits and vegetables contain vitamins, minerals and fiber essential to your health. People who consume generous quantities reduce the risk of stroke, cardiovascular disease and certain cancers.

5. Make time for reading every day, a magazine or the newspaper or do puzzles like crosswords and sudoku.

The British Association Festival of Science reported that doing crosswords and sudoku puzzles helped seniors keep their brains younger. In some cases, as much as 14 years.

Reading exposes you to different ideas and concepts. Whether aware of it or not, your brain will use those concepts to view the world and begin making new connections which stimulates brain health.

6. Avoid alcohol in abundance.

Alcoholics in treatment have been studied and show that excessive consumption of alcohol adversely affects the brain's ability to think abstractly and remember difficult tasks and concepts however, the IQ of an alcoholic did not decrease. Though there is no clear evidence, some studies show that even moderate consumption of alcohol shrinks the brain which harms cognitive functions.

7. Physical exercise every day for a minimum of 30 minutes.

New brain cells and blood vessels supplying the brain are fueled by physical exercise. When you are over 60, this growth enables better mental alertness.

The Department of Health and Human Services and the Department of Agriculture note that a minimum of 30 minutes of daily physical exercise can reduce the risk of chronic diseases in adulthood.

Modern medicine has allowed us to live longer, but a proactive approach to brain health is essential to make that long life healthy and happy.

If you follow the 7 Steps to a Healthy Brain, you're on the road to feeling good both physically and mentally. Keep sharp and productive and improve your life. Why not start today?