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Brain Health – The Six Pillars

Writer's picture: Arwen  RasmussenArwen Rasmussen



Did you know that there are more than 125,000 people living with diagnosed dementia in Wisconsin?  There is likely another 50% living with undiagnosed dementia.  Did you also know that it is estimated that 40% of all dementia cases could have been prevented or delayed by living a healthy lifestyle?


There are six pillars of a brain health lifestyle; nutrition, exercise, stress reduction, sleep, continued learning and social engagement.  Here are the basics of the pillars, in each month of 2024 we will discuss one of these pillars in more detail.


Exercise – what is good for the brain, is good for the heart.  Aim for 150 minutes of exercise per week.

Stress Reduction – managing your stress reduces the amount of cortisol and other hormones in your body that can negatively impact your brain.

Nutrition – following the MIND diet (similar to the Mediterranean diet) has been shown in research studies to reduce or delay cognitive changes.

Continued Learning – pledge to be a lifelong learner.  Engaging and challenging your brain to learn new things keeps your brain healthy.  Think of the “use it or lose it” concept.

Quality Sleep – aim for 7-9 hours of quality sleep each night.  To improve your sleep, limit or eliminate day time naps, have a consistent bedtime and wake up time, eliminate food and/or alcohol consumption and screen time at least 2 hours before bedtime.  

Social engagement – positive social engagement is important for our overall well-being and brain health.  We are social creatures.  Our connection to others and meaningful pursuits through volunteering and helping others fuels a healthy brain.


To discover more about Brain Health, considering reading one of these books:

- The High Octane Brain, by Dr. Michelle Braun 

- 12 weeks to a Sharper You by Sanjay Gupta 

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