Everybody knows that lifestyle has an enormous impact on brain health, but the majority are taking it for granted. What you drink or eat, how much you put your body into movement, the way that you socialize, how you sleep properly and how you can manage your stress are critical to keeping the brain health at its best.
Getting your body moving
This is all about physical exercise. People think that the brain doesn’t have much to do other than just thinking. But did you know that if you keep using you develop a lower risk of getting Alzheimer’s disease? Exercise aids in enhancing memory and blood flow. It contributes to the stimulation of chemical changes in your brain, thus improving your learning, thinking, and your mood. However, you have to be smart in the kind of exercises you engage daily.
This isn’t to scare you at all. Even if you have not exercised like the people you’ve seen at gyms, it is better that you are moving – any physical activity is better than not having done any at all.
Here is one way that will help you get into an exercise. Don’t underestimate this kind of activity since it is a very powerful way in actively participating in your health care. It aids in minimizing pain, insomnia and even promotes recovery.
Channeling mind-body connection
This means that you have ways to learn in using your thoughts that will influence some of the physical responses of your body, thus decreasing stress. Just think about the times that you feel grateful, calm or happy – your mind and body feels and tends to relax.
Various researchers have shown that when you start to imagine an experience, your body often have similar physical and mental responses to the events that had happened. For instance, if you recall a genuinely frightening or upsetting experience, you start sweating, your hands become clammy and cold, not to mention your heart starts beating faster.
Whether you are prepping for a medical procedure or you are diagnosed with a disease, it is significant in your part that you lessen the adverse effects and turn to the opposite – by maximizing the healing and healthy parts of the mind-body connection.
Various empowering and calming mind-body exercises have been studied and proven to aid people in the following:
- Enhance sleep
- Decrease pain
- Reducing anxiety
- Reduce of medication used for post-surgical pain
- Reduce the recovery time and even shorten the hospital stays
- Strengthens your immune systems and improve the body’s ability to heal
- Reduce the side effects of the medical procedures
- Relaxation and calming exercises
The primary goal of this kind of activity is to aid you in changing how you perceive the situation and the way you react to it – this will help you gain more control, secure and more confident. This will aid in activating the natural healing processes within your body. You will become aware of any changes to your body like anxiety, tension, and changes in your breathing or the symptoms that you identify as worsened or caused by stress. Taking 15 minutes daily with the following exercises will help “quiet” the mind and aid your body in becoming more relaxed. Only then you have called upon such ability with shorter relaxation moment in stressful times. The following exercises are taken from various brain health resources that have been proven to be effective.
Try to be aware of the breathing pattern you have right now. Learn how you can change the breathing rate from the fast, shallow breathing from the chest to slow breathing from the abdomen.
Concentrate on your breath and at the same time place one of your hands on the chest, while the other on the navel. Try to imagine that there is a balloon inside the abdomen. While taking slow and deep breaths, concentrate on inflating the balloon right in the stomach. You will start noticing that the belly will start to rise higher than the chest. When you exhale, just let the stomach naturally fall flat.
The primary goal of this exercise is to learn on how to breathe at six times per minute, which is estimated at 3-4 seconds inhaling and 6-7 seconds exhaling. Once you have accomplished the slow and deep breathing, you don’t have to worry about counting and just imagine breathing it out the tension that has been building up in your body or any thoughts that get in your way in relaxation and comfort.
A couple of brain injury resources show evidence that other ways of meditation will also speed up the process of brain injuries. This is by starting to be aware of how your typical thoughts happen on a daily basis. Then you follow it with bringing awareness to the things going on around you. You then switch your thinking to yourself, then start taking a few deep breaths and exhaling slowly.