Rudolf Tanzi has been studying the brain for more than 45 years. He believes that our brains can do a lot more than we push them to do. And, people who work their brains hard also better themselves, reports Ariana Eunjung Chap for the Washington Post.
Tanzi has designed a plan to improve brain health called SHIELD. The acronym focuses on the value of sleep, handling stress, interaction socially, exercise, eating well and learning. He believes that by prioritizing these activities, you can sharpen your brain, while keeping physically fit and engaged.
Tanzi believes you have a choice between a “young world” or a “stable world.” Whether it’s one or the other is a function of your brain health.
Sleep: Tanzi, like most experts, takes sleep very seriously. He sleeps at least seven hours each night. He is less concerned about having a set time to go to sleep and more focused on a substantial amount of sleep.
If you can’t sleep at least seven hours at night, take power naps during the day. Sleep, whenever you get it, improves your brain, helps your memory and eliminates amyloid toxins in the brain. Tanzi explains that these toxins cause Alzheimer’s disease.
Handling stress: Tanzi recommends reducing, as much as possible, the amount of stress in your life. Stress poisons the brain. Experts say stress shortens people’s lives.
People today are stressed out over the news, the content in their emails, and social media. To calm himself, Tanzi meditates. Tanzi recommends focusing on images to keep your brain from thinking about all the things you need to do and all the things you are worried about. And, he suggests taking a break as often as every hour to calm your brain.
Interaction with friends: Engage with your friends and family as much as possible, even if it’s only by phone or text. Make sure you spend time with people who bring you joy and avoid people who stress you out. And, expand your social network outside of work colleagues and family, if you can. It will keep your life interesting. Loneliness and lack of social engagement has been found to shorten your life.
Tanzi also recommends not focusing heavily on what’s already happened or what has not already happened. Live in the present. And, don’t stress out about needing other people to believe you matter. That can dull your brain and undermine your brain health.
Exercise: Try to be physically active on a routine basis. Exercise keeps the muscles and blood flowing to your brain. Fast blood flow, in turn, promotes neural connections in the brain. It also causes a hormone to break down the amyloid toxins in the brain.
Lift weights, walk, bike, get your heart rate up. All of these activities promote a longer life.
Learn new things: Learning also promotes more brain activity and a healthy brain. You don’t want to be sedentary or doing the same things every day. Your brain needs adventure and change for stimulation.
Learning can take all different forms. You can read books, watch films, attend lectures, play music. Whatever your fancy.
Diet: Believe it or not, following a diet that pleases your gut also eliminates the amyloid toxins in your brain and inflammation. A Mediterranean diet is ideal. Lots of fruits and vegetables, nuts, legumes and fish. Avoid the potato chips, if you can!
Here’s more from Just Care:
- How to reach age 70 free of major chronic conditions
- Over 65? Eat more salmon and less cheese!
- Exercise can help an aging brain
- Improve your health with a buddy
- Mindful meditation could prolong your life without exercise
