Boost your brain health
1. Schedule weekly appointments to exercise. It’s easy to talk yourself out of a workout, but it’s harder when you have a commitment to work out with a friend . In general, try to get at least 150 minutes of moderate aerobic exercise per week. Those who exercise are 45% less likely to get Alzheimer’s disease, according to the Alzheimer’s Drug Discovery Foundation.
2. Eat a salad every day. As little as a daily serving of leafy greens was linked to less cognitive decline, according to a 2017 study from Rush University Medical Center.
3. Eat a dessert with berries. Dark-colored ones, like blueberries and blackberries, contain compounds that fight inflammation and help protect the brain . Eating a cup of blueberries every day for six months can also reduce the risk of cardiovascular disease by 12-15%, according to research published in 2019 in the American Journal of Clinical Nutrition. Turn plain berry yogurt into your favorite after-dinner treat.
4. Get into the habit of drinking green tea , particularly if your favorite drink is soda. The researchers concluded that people who drink sugary drinks are more likely to develop Alzheimer’s disease, and some studies suggest that green tea may support cognitive functions.
5. Participate in a book club. Those who exercised their minds most often with intellectual activities (such as playing games or reading) were 29% less likely to develop dementia over a four-year follow-up period, according to a study of adults aged 65 and over. in 2018 and was published in JAMA Psychiatry.
6. Try to do something new once a week. Listen to other music, learn a few words in another language, or sign up to attend a conference. Continuous learning is linked to better brain health, and keeping the brain active is linked to a delay in the onset of cognitive decline.
7. Make the bed every morning. According to a survey conducted by the National Sleep Foundation, those who made their bed nearly every day were more likely to report a good night’s sleep .
8. Change the sheets every Sunday. Allergens can disrupt sleep. So that they do not accumulate, wash the sheets every week. For reasons of hygiene and comfort, also change the pillows at least every two years and the mattress every ten years, as they can deteriorate over time.
9. Place the alarm clock facing the wall. And place the cell phone face down. Artificial light disturbs sleep . Instead of night lights, keep a flashlight by your bed to use when you need it.
10. Turn on the fan when you turn off the light. You can also invest in a sound machine. Snoring, traffic, and other environmental noises can wake you up at night and make you feel more fatigued or drowsy during the day. The problem can be mitigated with a source of white noise, such as a fan.
11. Enjoy chamomile tea at bedtime. In a randomized, double-blind study conducted by the University of Michigan, those who took chamomile extract twice a day fell asleep 16 minutes faster, on average.
Improves heart health
12. Brush and floss regularly. Inflamed or bleeding gums caused by poor oral health can lead to microorganisms circulating in the bloodstream, which can cause inflammation and heart damage. Older adults who did not practice good oral hygiene were 20 to 35% more likely to die during a 17-year study by University of Southern California researchers.
Limit the use of technology
13. Turn off all phone notifications. According to 2019 research, people in the United States already check their phones an average of 96 times a day, so you won’t miss anything if you don’t receive notifications.
14. Establish phone-free zones , starting with the bedroom and during dinner. A review of 290 studies by a Swedish university researcher published in 2018 revealed a link between frequent mobile phone use and depressive symptoms and sleep problems.
15. When you wake up, don’t look for the phone. Instead, do something you enjoy: write in your journal, stretch, make coffee, or read a chapter from a book. Get an alarm clock so you don’t have to rely on the phone to wake you up.
16. Turn off all screens one day a week. “For eleven years now, my family and I have turned off all screens for a whole day every week and spend that day doing things we love. It’s our favorite day of the week,” says author Tiffany Shlain.
Improve your relationship with your partner
17. Turn dishwashing into a dance. Pick a chore you both hate and turn it into a late-night dance party. Dancing together in the kitchen or anywhere in the house will remind you how much fun the two of you are.
18. Maintain eye contact during dinner. Hold your gaze for 60 seconds. Both will be able to find grace, beauty or soul in the other’s eyes.
19. On Friday nights, be thankful. Every Friday night over dinner (or any night of the week), share three things you are grateful for. It is a wonderful custom that will give you a new perspective on your family members.