FIVE DOMAINS OF THE 'BRAIN HEALTH LIFESTYLE'

According to the latest website information, of the Alzheimer's Foundation of America (AFA), brain health begins in the womb, and needs to be promoted across your lifespan.

It therefore recommends the following five domains of the “Brain Health Lifestyle” to help build up your brain reserve, which is a vital step on your journey toward successful aging.

1) Socialization:

- Do not isolate or segregate as you get older.
- Join groups and social organizations in your community.
- Maintain and build your friendship and family network.
- Be forgiving.
- Develop hobbies.
- Do not retire.

2) Physical Activity:

- Walk between 7,000 and 12,000 steps daily. Walk several times a week. Buy yourself a pedometer to remind yourself to walk and to keep track of your daily steps.
- Dance.
- Do gardening.
- Knit.
- Do aerobic exercise.
- Use both sides of your body more often: become ambidextrous.

3) Mental Stimulation:

- Learn a second language.
- Read and write (use your nondominant hand) on a daily basis; the more complex, the better.
- Learn sign language.
- Play board games.
- Travel.
- Play a musical instrument.
- Listen to classical music.
- Problem solve.

4) Spirituality:

- Pray on a daily basis.
- Regularly attend a formal place of worship.
- Learn to meditate.
- Learn relaxation procedures with deep breathing and muscle relaxation.
- Slow down.
- Do not be afraid to say no.

5) Nutrition:

- Eat 80 percent of what you intend to eat at each meal.
- Eat with utensils so you eat less.
- Eat healthier foods.
- Increase your intake of Omega 3 fatty acids, walnuts and unsalted nuts.
- Increase your intake of antioxidants.
- Eat colored fruits (grapes, apples, cantaloupe and berries) and vegetables, especially green leafy vegetables. The U.S. Food and Drug Administration recommends five servings of fruit and vegetables a day.
- Decrease your intake of processed foods and red meats.
- Eat one sit down meal a day with others.

[The foregoing advsiory is drawn from the work of Dr Paul Nussbaum, chairman of AFA’s Prevention Advisory Board, author of “Your Brain Health Lifestyle”, & chief scientific officer for Fit Brains, an online brain fitness program.]