The Cleveland Clinic, located in Cleveland, Ohio, is ranked as one of the nation's top hospitals by U.S. News & World Report. With their patient-centered approach and commitment to forming disease-specific treatment plans, the Cleveland Clinic uses multidisciplinary methods to evaluate complex medical issues. Simultaneously, the Cleveland Clinic recognizes the impacts of lifestyle and emotional well-being on physical health, and they have accordingly developed the "6 Pillars of Brain Health," a guide to understanding how things like exercise, diet, and sleep can affect your brain!
Today's #BrainHealth blog will be all about the Cleveland Clinic's 6 pillars. Come along to learn more!
1. Physical Exercise
There are many benefits to engaging in regular physical exercise! For example, regular endurance training (such as running and biking) can promote brain cell growth. Strength training can boost mood and improve concentration. Flexibility and balance training can decrease likelihood of injury and falling. And definitely don't discount the ability of exercise to improve sleep!
2. Food and Nutrition
The Cleveland Clinic encourages a Mediterranean-style diet of leafy greens, whole grains, vegetables, fish, and nuts. Cooking meals with family and friends is thought to be an additional social benefit of preparing delicious dishes! Fish is a major source of omega-3, an essential fatty acid (one that your body cannot produce). Meanwhile, by limiting red meats which are high in saturated fats that are implicated in heart disease and Alzheimer's disease. Dark chocolate can be a fun, healthy treat and it is full of antioxidants which promote increased blood flow to the brain!
3. Medical Health
By controlling medical risks, you can potentially combat health-related decreases in brain function. Risk factors for the decline of brain function include diabetes and obesity, hypertension, and more. You can reduce these risk factors by eating more fiber, avoiding white sugar, eating some protein with each meal, decreasing salt intake, and keeping active.
4. Sleep and Relaxation
Sleeping helps the body recharge to prepare for a busy day ahead! A good night's sleep can fight depression, assist with learning and retention, and reduce stress. Adults require approximately 7-9 hours of sleep per night. And of course, sleep isn't just beneficial for the brain; it's also important for heart health, weight control, and immune function, among other things.
5. Mental Fitness
The Cleveland Clinic describes the importance of building your "brain reserve," a property of your brain that enables you to learn from and adapt to situations. Engaging in artistic activities, learning new skills, and studying all increase your "brain reserve." You can find fun and cognitive-stimulating activities at this brain games link: https://healthybrains.org/games/
6. Social Interaction
A strong social network can reduce stress, fight depression, provide emotional support, and even increase intellectual stimulation. Satisfying long-term relationships seem to prevent age-related cognitive decline and developing new friendships can keep us engaged and active in life. Social interaction isn't limited to human relationships; pets can also offer major social health benefits. Pets can reduce stress, boost immune function, and improve heart health.
The Cleveland Clinic's 6 pillars of brain health focus on whole body health and are a positive way for you to boost your brain health in the process! What kind of lifestyle changes can you make to improve your brain health? Comment below!
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