5 pillars of brain health — ‘Keep Sharp’ by Sanjay Gupta
In order to best take care of your body, you have to first take care of your mind
The central premise that ‘Keep Sharp’ by Sanjay Gupta is based on; it is a simple and effective read.
It also states that genetics alone do not decide the future of your brain health, rather it is affected by your lifestyle.
Some of the suggestions might seem obvious but it is interesting to understand the real physiological impact that they may have on your brain health.
The five pillars of brain health:
Move
- Keep a regular physical routine
- Avoid prolonged sitting; get up and walk for 5 minutes for every 60 minutes of sitting
- Exercise for at least 150 minutes a week (aerobic cardio work with interval and strength training)
- Take the stairs
- Break a sweat every day
Discover
- Pick up a new hobby
- Learn new skills
- Find your purpose in life
- Delay retirement
- Stay engaged
- Focus on lifelong education
Relax
- Sleep for at least 7 hours nightly
- Stick to a sleep schedule (wake up early and sleep before midnight)
- Decrease screen time; avoid screens for a few hours before bedtime
- Avoid long naps
- Don’t multitask
- Meditate daily (try analytical meditation)
- Be present in the moment
- Walk in nature
- Volunteer in the community
- Turn off electronic notifications
- Be grateful and forgiving
- Write a journal
- Declutter the space around you
Nourish
- Eat everything in moderation
- Eat breakfast like a king, lunch like a prince, ad dinner like a peasant
- Don’t snack
- Aim for seven different-colored foods every day
- Always be hydrated
- Foods to consume regularly: fresh vegetables, whole berries, seafood, healthy fats, nuts, and seeds
- Foods to include: beans, other legumes, whole fruits, low sugar, low-fat dairy, poultry, and whole grains
- Foods to limit: fried food, pastries, sugary foods, processed foods, red meat, salt, and whole fat dairy high in saturated fat
- Drink in moderation
- Reduce portions
- Try intermittent fasting
- Floss
- Avoid caffeine after lunch
- Don’t eat or drink 3 hours before bed
Connect
- Have a diverse social network
- Enjoy close ties to friends and family
- Participate in meaningful social activities centered around some challenges
- Take a walk with a friend
