Section 01 — Caring for Your Brain at Any Age
Protect Your Brain
Good brain health doesn ’ t happen at an annual physical . Taking action to protect and preserve the health of your brain is an everyday activity and a set of habits to incorporate for life . While there are unfortunately never any guarantees with health , research consistently demonstrates that what ’ s good for your body is good for your brain . Here are some of the most important and valuable things you can do .
30mins
of exercise at least five times a week boosts brain and heart function .
01
Get moving
Any aerobic exercise — one that increases your heart rate — is good for well-being and for body and brain health . Research suggests that physical activity can increase the number and health of brain cells and limit age-related changes .
Popular aerobic exercises include walking , running and cycling . But many “ cardio ” activities are effective . As always , the best exercise for you is the one you enjoy , feel safe doing , and will stick with .
Experts recommend at least 30 minutes of exercise five times per week . You can do 30 minutes at once or divide it into three 10-minute blocks over the course of your day . You can exercise alone or in a group ; at home , in a gym or outdoors ; or through an online class or smartphone app . Start and increase slowly and try different activities to see what you most enjoy . Don ’ t forget to include muscle strengthening , stretching and balance exercises a few times a week , too .
02
Eat well
What you eat affects your energy , mood and activity . And because of connections between the gut and brain , your diet also impacts brain health . To support your brain , experts recommend eating a balanced , healthy diet full of vegetables , fruits , whole grains and lean protein . Focus on whole , unprocessed foods and limit or avoid processed , fried or sugary foods . Learn about the benefits of different foods and ingredients ; read food labels , because “ healthy ” names and marketing can be misleading . Work with a dietitian if possible . And when adjusting your diet , make one small change at a time .
12 The Michael J . Fox Foundation for Parkinson ’ s Research