July 26, 2019
The Most Important Investment One Can Make
“Investing in Self”
Invest Regardless and Never sellout
Mental Strength
Build Your Brain Reserve
We have what is called “brain reserve,” which helps our brain adapt and respond to changes and resist damage. Our brain reserve begins to develop in childhood and gets stronger as we move through adulthood. People who continue to learn, embrace new activities, and develop new skills and interests are building and improving their brain reserve.
Studying
Exercising the mind. It can substantially increase our ability to fight off mental decline. The same is true of working at a challenging job. Going back to school, take classes and receiving a degree are very beneficial. We are never too old to learn and our brain will thank us in the long run.
Learning
It’s never too late to try something new. Find something you love, whether traditional or online games, a new hobby or skill, or taking a class. Novel activities help our brain form new cellular connections and strengthen existing ones. Studying a new language or learning a musical instrument are great ways to add value while having fun and meeting new people.
Playing
Doing crossword puzzles, playing chess or card games. These activities can stimulate the brain. Playing electronic “brain games” may help improve your reaction time and problem-solving ability. It is important to find one that you will want to continue to play. Just like going to the gym, you can’t expect to stay in shape if you stop going.
Food & Nutrition
The Mediterranean Way
Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease. Cook and eat fresh food, savor the taste, enjoy dining with family and friends. Eating healthy is a lifestyle, a way of living well.
Have a verity of Fruits and Vegetables
Spinach, kale, broccoli and other leafy green vegetables are rich in many brain-loving nutrients. Blueberries, raspberries and blackberries are packed with antioxidants; they can potentially slow aging in the brain and elsewhere.
Try having some every day.
Eat Plenty of Whole Grains
Whole grains, such as oats, barley, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, potentially preserving our memory.
Eat Eggs in Moderation
The protein and vitamins B, D and E in eggs and egg yolks may help to improve memory. We can reap the benefits of these vitamins while keeping our cholesterol to a minimum by mixing whole eggs with egg whites to round out your omelet or scrambled eggs.
Add Fish
Fish is a great source of omega-3, the type of fatty acid the body can’t produce, and it’s good for the brain. At least twice a week, try eating five ounces of omega-3-rich fish, such as tuna, salmon, cod, haddock, or halibut.
Limit Red Meat
Eating foods high in saturated fats, like red meats that are not lean, butter and dairy products, are associated with the development of degenerative diseases, including heart disease and Alzheimer’s disease.
Enjoy Dark Chocolate
Dark chocolate contains flavonoids, which are strong antioxidants. They potentially improve blood flow to the brain and reduce inflammation. Unsweetened cocoa powder offers the greatest benefit, followed by dark chocolate with at least 72 percent cocoa solids.
Grab a Cup of Coffee or Tea
Coffee, one of the world’s most popular beverages, has been shown to improve memory and potentially decrease your risk of dementia. Up to three cups of black coffee a day are suitable. Black and green teas contain brain-boosting antioxidants.
Physical
What’s Good for the Heart is Good for the Brain.
Exercising can add years to our life, help us lose weight, boost our mood, improve our sleep, reduce our risk of heart disease and cancer, keep our bones and brain healthy.
Aerobic Exercise to Build Endurance
In addition to improved heart health, regular endurance exercise, like swimming, biking, or running, can also aid new brain cell growth and preserve existing brain cells.
Stretch the Body
Our flexibility can gradually decline with age. Better flexibility means more energy, improved posture and reduced risk of injury. Yoga and stretching help us stay more flexible.
Strength Training
Strength training isn’t just for body builders. Lifting weights or using a resistance band not only builds muscle and strengthens bone; it can boost brain power, enhance concentration, increase decision-making skills and improve your mood.
Stay Active
Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Exercise reduces the odds of developing heart disease, stroke, and diabetes.
Exercise changes the brain in ways that protect memory and thinking skills. Build activity into your daily life by keeping your body in motion.
When you exercise keep your heart rate in the target zone. Check out your target rate.
Sleep & Relaxation
A Good Night’s Sleep
Few things feel better than a good night’s sleep. Quality time with the sandman puts us in a better mood and sharpens our brains. It also gives us the energy and the ability to run our busy lives — from exercising to keeping up with our kids to excelling at work.
Stay Positive
Resilience, the ability to bounce back from difficult situations, can predict how satisfied we are in life. Learning to be more resilient can help us stay strong and positive in the face of daily upsets as well as major life events. It can boost self-esteem, help us be less afraid of change, and encourage us to take risks where we could fail.
Find Happiness
Factors that we can control, including our social circles and how we choose to spend our free time, are instrumental in how we get through the tougher times, as well as our day-to-day level of happiness.
Manage Stress
Stress is a given, and we will always have stress in our life. The question is not really whether we have stress, but rather, whether we’re riding the waves or they’re beating us up. Our own strategies for managing stress make a big difference in the health of our brain.
Being Social
Stay Connected
A balanced social network provides sources of support, reduces stress, combats depression and enhances intellectual stimulation. Studies have shown that those with the most social interaction within their community experience the slowest rate of memory decline. Happy marriages or long term relationships and having a purpose in life have shown significant protective effects against age-related cognitive impairment.
Branch Out
Shared hobbies are a great way to meet like-minded people. Become active in sports or cultural activities. Volunteer or join clubs. You may be surprised at how easy it is to talk to others in a relaxed setting that you both enjoy.
People who remain active and engaged with others through volunteering report being happier and healthier overall.
Treasure Loved Ones
It can be exciting to form new friendships but, remember to cherish the friends you already have by spending time with them.
The Positives of Pets
Animals have proved to be just as good for our brain health. Pets make people feel good, but more importantly our favorite animal can make us healthy and help us stay that way. Pets can calm us down, boost our immunity, improve our heart health, keep us moving, and enhance our social life.
Procrastination has been known to rob us of or delay us from so many things that our hearts have desired. A better life is always awaiting us, every breath we take.
Nike’s brand Just Do It sums it up!
