The American Academy of Neurology has introduced a comprehensive 12-question brain health checklist aimed at enhancing cognitive well-being. This initiative underscores the significance of various lifestyle factors such as sleep, exercise, and mental health in maintaining optimal brain function. The checklist serves as a valuable tool for individuals seeking to improve their brain health through informed lifestyle choices.
A good night's sleep is crucial for brain health, impacting cognitive abilities like attention, memory, reasoning, and problem-solving. Jasmin Dao, MD, PhD, emphasizes the importance of sleep, stating:
“Get a good night’s sleep every night. Healthy sleep improves cognitive skills, such as attention, memory, reasoning, and problem-solving. Good sleep hygiene can also improve mental health and psychological well-being. Anxiety and depression can [also] significantly impact brain health. It is important to protect your head space to reduce the risk of dementia, help memory processing, and improve cognitive functioning,” – Jasmin Dao, MD, PhD
In addition to sleep, regular exercise plays a pivotal role in maintaining brain health. The checklist recommends at least 150-180 minutes of moderate-intensity exercise per week. Engaging in 10 minutes of exercise five times a week proves more beneficial than longer sessions only on weekends. Incorporating resistance activities such as body weight exercises or weights at least twice a week is also advised.
Building lean muscle mass is equally important for brain health, alongside cardiovascular workouts. Avoiding late-night weekends and early morning weekdays can further support cognitive well-being by stabilizing one's routine.
Excessive screen time among young adults poses a significant risk to brain health. Dr. Dao highlights the potential dangers:
“Excessive screen time among young adults can increase the risk of dementia, stroke or Parkinson’s disease. It can also lead to early neurodegeneration. Lights from screen displays can also impact sleep, disrupting melatonin release and the body’s circadian rhythm. Ditching the screen can also allow more time for activities that improve your brain health, such as regular exercise, socializing with your friends, spending time outside, and improved sleep quality,” – Jasmin Dao, MD, PhD
Moreover, the checklist suggests exploring meditation or purposeful breathing exercises for 8-10 minutes one to two times daily to alleviate stress and enhance mood. Mental health is a critical aspect of brain health, influenced by factors including genetics and diet.
Controlling bedtime and winding down 30-60 minutes before sleep can improve sleep quality. Diet also plays a role in brain health, highlighting the importance of balanced nutrition.
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