Does Your Brain Need a Workout?

From improved performance to preventing Alzheimers disease not a day goes by where we don't read about some new finding about keeping our brains "in shape". While many of us have fitness plans for our bodies, what are we doing for our brains?

Like most things in nature, a fit brain is a combination of both biology and behavior; our genes and environment. A comprehensive lifestyle approach can help optimize the likelihood of maintaining a healthy brain. Here are the top 4 lifestyle changes (backed up by solid science) that you can make to support a healthy and fit brain.

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Physical Activity (Exercise): Exercise increases blood flow throughout the body and also to the brain. Increased blood flow means more oxygen and nutrients flooding brain cells to support optimal function. Exercise seems to support brain health the same way it supports heart health by improving blood flow, lowering blood pressure and controlling weight.

Try aerobic activities (running, walking, cycling), strength training, ballroom dancing, yoga or tai chi.

Diet: A heart healthy diet rich in colorful fruits and vegetables, omega-3-fats, and whole grains also supports improved cognition. Fruits and veggies are rich in vitamins and minerals, which support healthy brain chemistry, as well as phytochemicals that give produce its variety of color. Their antioxidant activity also supports a healthy brain, although the mechanism is not well understood. Omega-3 fats also support brain cell structure and function. Caffeine is a positive stimulant for mental focus, when used sparingly (no more than 300 mg/day). And stay hydrated - flat or sparkling water is your best choice.

Try deep colored fruits and vegetables (fresh or frozen), walnuts, flax seeds, salmon, flax seed oil, walnut oil, coffee (2 cups a day) or green or white tea (5 cups a day).

Novel Mental Activity/Lifelong Learning: It's really a "use it of lose it" approach when it comes to brain fitness. Activities that makes you think help support new brain cell growth. The key word is "new". Learn a new language, take a brain fitness class, do crossword puzzles. At home with a DVD or in a class setting, novel challenges to your brain help keep you sharp.

Try crossword puzzles, sodoku, word search puzzles, Rosetta Stone language DVDs, Brain Fitness DVDs, Brain Fitness Classes, shopping without a list, learn (or relearn) to play an instrument.

Stress Management: De-stressing yourself can boost brain fitness in several ways. Stress hormones are released in response to mental or biological stress, which can have a negative impact on brain functions, like memory. So can sleep deprivation, so get at least 6-7 hours nightly. Try giving your brain a daily rest for 30-60 minutes of all the multitasking bombarding us like phones, PDAs, computers and TV and have a little "alone" time. Exercise is also a great stress reliever. In fact, think of "alone" time and exercise as double duty brain boosters.

Try a daily 30 minute walk without phone or PDA, 7-8 hours of nightly sleep, count to 10 and breathe deeply before responding to any stressful situation and ask for help or simplify your life when multitasking takes a toll.