January, 2025 Healthy Choices for a Healthier Brain

Monday, December 1, 2025

January, 2025 Healthy Choices for a Healthier Brain

Brain Health: “The preservation of optimal brain integrity and mental and cognitive function at a given age in the absence of overt brain diseases that affect normal brain function” (credit: National Library of Medicine) 

Introducing the 6 Pillars of Brain Health 

Lifestyle can have a profound impact on brain health. A healthy lifestyle includes adequate nutrition and hydration, a good nights sleep, attention to medical and mental health, a supportive social life and physical exercise. These comprise the 6 pillars of brain health. 

How can I implement strategies to start my new year right? 

Physical Activity and Exercise 

  • This is the single most researched strategy. 
  • 30 minutes of daily exercise is recommended. (for ex. a walk, gardening, dancing, video exercises) 
  • Try breaking it up into 5-10 minute increments. 
  • Consider 10 sit to stand from your chair (squats) every 40 minutes. 
  • Get in the habit of squatting for tasks rather than bending over. 
  • Get creative with movement and have fun! 
  • How to include your loved one: dances, walks, simplify and mirror exercises to your person. 
  • Pro tip: Dance to music that your person resonates with from their past. 

Nutrition and Hydration 

  • Hydration is the most important aspect of cognition. ½ your body weight in fluid ounces supports cell health. 
    Tips for hydration: juicy fruits, flavored gelatin, flavored water, soups and smoothies, herbal teas. 
    How to support hydration for your loved one: Rather than asking if they are thirsty, provide fluids at frequent increments. (keep a fluid schedule) 
    Pro tip: “Jelly Drops” are a sugar free candy with a 95% water content , electrolytes, and vitamins designed to help with fluid intake.https://www.jellydrops.us/ 
    The Mediterranean diet is highly recommended to support brain health. The Mayo clinic offers a free assessment and diet plan. 

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    Add antioxidants to your diet with fish, nuts, dark leafy green vegetables, berries, caffeine, and dark chocolate! Choose healthy extra virgin oils for consumption, such as avocado, coconut, and olive oils. 
    Avoid too much red meat and unhealthy fats. 
    Use sugars sparingly. They can create an inflammatory response in the brain. 
    Great supplements are vitamin C, B complex, D, E, and fish oils. 
    How to support nutrition for your loved one: A daily smoothie can be packed with yogurt, spinach, fruit, nuts, peanut butter to help boost calories, protein and essential vitamins. 
    Pro tip: Keep a dish of snacks next to your loved one’s favorite chair 

Sleep 

  • 7 to 9 hours of uninterrupted sleep going through all 3 cycles is necessary. 
  • Sleep hygiene practices include eating dinner earlier, avoid fluids after dinner, get ready for bed timely, and include a set routine. 
  • Calming music and aroma therapy may help prepare your brain and body for sleep. 
  • How to support your loved one: A consistent sleep hygiene routine is key for success. 
  • Pro tip: A cup of hot cacao (70% or higher) may support sleep. 

Medical Wellness 

  • Maintain regular doctor appointments. 
  • Take medication as prescribed. 
  • Take special care of the following diagnoses: diabetes, COPD, CHF, sleep apnea, chronic inflammatory diseases. 
  • Practicing the other pillars of brain health will support your medical status. 
  • How to maintain health for your loved one: Supporting medical wellness can help prevent falls and UTIs. 
  • Pro-Tip: Consider in-home visiting physician services to minimize healthcare trips. 

Mental Wellness 

  • Healthy habits such as meditation, prayer, and breathing techniques can reduce stress by anchoring you in the here and now, boosting cell health. 
  • Challenging your brain builds new neuropathways. Try learning something new like playing an instrument, learning a new language, or practicing a new hobby. 
  • How to incorporate your person through engagement: Botes Memory Method provides an analysis and personalized ideas and solutions for meaningful days. Learn more at https://botesmemorymethod.com/virtual-consultation/  
  • Pro-tips: Engage the senses and avoid boredom. 

Social-Emotional Wellness 

  • A social circle prevents isolation and provides a supportive network. 
  • Tips on building a social circle: Find a church, get to know your neighbors, servers at restaurants or local vendors. Visit events at your local library and senior center. 
  • Join our FREE monthly support group on the 3rd Wednesday of every month at 3:30pm 
  • How to include your loved one: Schedule social events into your calendar. Lower your expectations and be flexible with your loved one’s needs. 
  • Pro-tip: Use technology to your advantage such as FaceTime calls or virtual family meetings. 

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