8 LI 8 LIFES ESTYLE LE T TIPS F FOR A A HEA HEALTHY HY - - PowerPoint PPT Presentation

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8 8 LI LIFES ESTYLE LE T TIPS F FOR A A HEA HEALTHY HY BRAIN N

ACL is an operating division of the U.S. Department of Health and Human Services.

Beverly A A. . Jackey MS MS, , RDN Fam amily an and Co d Consumer Sc Scie ience E Edu ducator Univ iversit ity o

• f Marylan

and E d Extensio ion

Image credits: https://www.womenshealth.gov/healthy-eating/how-eat-health/healthy-eating-plan-women https://www.timeoutdoors.com/expert-advice/cycling/womens/personal-safety-for-women-cyclists

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PRESEN ENTER ER

Beverly A

• A. J

. Jackey, M MS, R RDN Univ iversity ty o

• f Maryland Ext

xtensio ion Family a and C Consumer er Scien ences es E Educat ator Cec ecil, K Ken ent an and Qu Queen een A Anne’ e’s C Counties

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ACKNOWLE LEDGEM EMENT

U.S Dep epartmen ent o

• f Heal

ealth an and H Human S Ser ervices es’ Admin inis istratio ion f for C Community ty Liv ivin ing

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BRAI AIN HEAL HEALTH O H OBJEC ECTIVES

TODAY Y YOU WILL LL LE LEARN:

• 8 Lif

ifesty tyle le t tip ips f for p protecti ting b g brain in h health lth

• Pote

tenti tial threats o

• r ri

r risks t to good b bra rain health lth

• How t

to get s started t to p protect y your b bra rain

PROTECTIN ING BR G BRAIN IN H HEA EALTH

GO GOOD O OVERALL LL HEALTH M MAY HELP LP T TO MAINT INTAIN IN GOOD B BRA RAIN H IN HEA EALTH. Strive ve fo for:

1. Healthy hy eating ng 2. 2. Regul ular exercise 3. 3. Keepi ping your b brain n active ve 4. . Socially ly conne nnect 5. . Get t enough sleep 7. 7. Limit alcohol 8. 8. Don’t t smoke ke 6. 6. Reduce ce stress

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• 1. HEAL

HEALTHY HY EAT ATING

GOOD N NUTRIT RITIO ION I IS AN IMPORT RTANT P PART RT OF LEAD ADING A A HEAL ALTH THY LIFESTYL YLE

Heal althy e eat ating t tip ips:

• Eat or drink less sugar, salt, and solid fat
• Make fruits, vegetables, and whole grains a

major part of your diet

• Choose lean meats, fish, or poultry
• Choose low- or non-fat dairy
• Control portion sizes
• Drink adequate fluids

Image credit: https://chrisrosenbloom.com/2019/12/10/food- fitness-after-50-unlocking-the-mind-diet/

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THE HE MIND D DIET ET

10 B BRAIN H HEALTHY F FOODS DS

• Green leafy vegetables
• Other vegetables
• Nuts
• Berries
• Beans and legumes
• Whole grains
• Fatty fish
• Poultry
• Olive oil
• Wine

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2.

• 2. R

REG EGULA LAR EX EXER ERCISE E

PHYSIC ICAL A ACTIV IVIT ITY IS IMPORTAN ANT P PART OF A HEALTHY L Y LIFESTYL YLE

Benefi fits:

• Reduces the risk of diabetes, heart

disease, depression, and stroke

• Can help to prevent falls
• May improve connections among

brain cells

Tips: s:

• Talk to a health care provider to

see what activities are best for you

• Join programs that teach you to

be active safely

Image credit: https://pixabay.com/photos/search/yoga%20mats/

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3.

• 3. K

KEEP EEP YOUR B BRAIN A N ACTIVE VE

BRAIN IN STIM IMULATIN ING A ACTIV IVIT ITIE IES H HELP MAINTAIN L LEARNING, G, MEMORY, A AND THINKING S SKILLS

Activ ivit ity ide ideas:

Read books a and magazines Pl Play y games and d do puzzles Tak ake a a class o ss or jo join a in a club ub

Image credit: https://pixabay.com/photos/books- education-school-literature-441864/

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• 4. SOCI

OCIALLY CONNE CONNECT

TA TAKING PART RT I IN MEANIN INGFUL A ACTIV IVIT ITIE IES MAY I IMPROVE H HAPPI PPINESS, AND D REDUCE CE H HEALTH RISK SKS

Be social an and s d stay c connected b by:

• Volunteering or working
• Joining a social club or gathering with friends and

family

• Trying programs at local community organizations

Image credit: https://www.aarp.org/home-family/friends-family/info- 2017/friendships-improve-health-older-adults-fd.html

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5.

• 5. GET

ETTING EN ENOUGH H SLEEP LEEP

7-8 H HOURS O S OF QUALITY S SLEEP CA CAN P PROTECT CT MENTAL AL A AND P PHYS YSICAL AL H HEALTH A AND QU QUALITY O OF LIFE

Benefi fits:

• Helps the brain think more

clearly, have quicker reflexes and focus

• Could decrease the risk for obesity,

heart disease and infections

• Regulates blood sugar levels
• Maintains healthy immune system

Tips: s:

• Establish a routine bed
• Sleep in a dark, quiet, comfortable

environment

• Limit the use of electronics before

bed

• Avoid alcohol, caffeine late in the

day

Image credit: https://pixabay.com/photos/people-woman-sleep- 2537324/

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• 6. REDUCE ST

STRESS

ST STRESS SS CAN P N PRODUCE E A WID WIDE RA E RANG NGE E OF NEGATIVE E EFFECTS ON T N THE B E BRA RAIN IN

Tips ps t to reduce st stress: s:

• Keep a positive attitude
• Accept that there are events that you cannot

control

• Learn and practice relaxation techniques; try

meditation, yoga, or tai-chi.

• Exercise regularly
• Eat healthy, well-balanced meals
• Learn to manage your time more effectively

Image credit: https://www.shape.com/lifestyle/mind-and-body/beginners-guide-meditation

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• 7. LIMIT A

ALCOHOL C CONSUMPTION

CONS NSUMING A ALCOHO HOL CAN A N AFFECT T THE WAY Y YOUR B R BRAIN IN FUNCTIO IONS.

Alc lcoholi lic beverages may ay:

Impair communication among ng b brain in cells lls Cause se drowsi siness, s, dizzine ziness, fuzzy m y memory, and s slurred speech Impact bala lance, coordination, memory, y, emotions, s, a and body temperature Be d dangerous when m mixed with c certain medicines

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8.

• 8. DON’T S

SMOKE

SMOKING CA CAN A AFFECT CT HEART, L LUNGS GS, AND ND T THE BR BRAIN.

Benefi fits of

• f quitting s

smok

• king a

at any a age:

• Lower risk of heart attacks, stroke, and lung disease
• Better blood circulation
• Not exposing others to second-hand smoke

In addition, consider how to limit your exposure to air pollution from fires (including fireplaces and candles), vehicles, or industrial areas because pollution can affect your breathing.

BRAI RAIN H HEAL ALTH RI RISKS

POTENT ENTIA IAL T THREA REATS TO BRA RAIN IN HEA EALTH INC INCLUDE: E:

Diabetes Heart t Disease, Hig igh Blood Pressu ssure re, Stroke ke

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RISK F FACTOR: HEA HEALTH H CONDITIONS

THERE RE A ARE S SEVERA RAL H HEALTH C CONDIT ITIO IONS THAT AFFECT B T BRAI AIN H HEAL ALTH TH, A AND S SOME C CAN BE MANAG AGED.

Common c condit ditio ions:

• Heart disease, stroke, and

hypertension,

• Diabetes

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HEAR HEART D DISEASE, E, S STROKE, A AND HIGH BLOOD PRE RESSURE

HEART D DISE SEASE A AND H HIGH B BLOOD P PRESSU SSURE CA CAN L LEAD TO STROKE A AND ND BL BLOOD V VESSEL C CHANGES I IN N YOUR BR BRAIN. N.

Reduce ce yo your r risk:

Manage cholest sterol Co Control blood pressu ssure Eat healthy hy foods Qu Quit smoking Limit alc lcohol Limit exposu sure to a air pollu llution

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DIAB ABET ETES

DIABETES D DAMAGES B BLOOD V VESSELS THROUGHOUT UT T THE B BODY, I INCLUD UDING I IN THE BR BRAIN. N.

This c condit ditio ion m may incre rease r risk o

• f:
• Heart attack and stroke
• Memory loss and

Alzheimer’s disease

Pr Prevent o

• r c

control diab diabetes b by:

• Maintaining a nutritious diet
• Managing weight through exercise
• Talking to a health care provider

about medicine

WHERE RE T TO START ART

IT C CAN BE D DIFFICULT TO T TAKE IN ALL LL THE T THINGS GS THAT CAN POSIT ITIV IVEL ELY OR R NEG NEGATIV IVEL ELY A AFFEC ECT B BRA RAIN H IN HEA EALTH.

Sta tart w with th

• ne s

small ll ste tep i p in the right t direct ction:

Sch chedule a a healt lth sc screening o

• r

physical e l exa xam Add one d daily ly se serving o

• f

vegetables t to your d diet

Start a a food, activity, or r he health jo h journal

Find y your community y center’s s activity sche chedule

QUESTI TIONS?

Thank you

• u f

for

• r a

att tten ending th this is p pres esen enta tation!