8 LI 8 LIFES ESTYLE LE T TIPS F FOR A A HEA HEALTHY HY - PowerPoint PPT Presentation

8 LI 8 LIFES ESTYLE LE T TIPS F FOR A A HEA HEALTHY HY BRAIN N Beverly A A. . Jackey MS MS, , RDN Fam amily an and Co d Consumer Sc Scie ience E Edu ducator Univ iversit ity o of Marylan and E d Extensio ion Image credits: https://www.womenshealth.gov/healthy-eating/how-eat-health/healthy-eating-plan-women https://www.timeoutdoors.com/expert-advice/cycling/womens/personal-safety-for-women-cyclists ACL is an operating division of the U.S. Department of Health and Human Services. Last Updated: XXXX

PRESEN ENTER ER Beverly A A. J . Jackey, M MS, R RDN Univ iversity ty o of Maryland Ext xtensio ion Family a and C Consumer er Scien ences es E Educat ator Cec ecil, K Ken ent an and Qu Queen een A Anne’ e’s C Counties Last Updated: XXXX

ACKNOWLE LEDGEM EMENT U.S Dep epartmen ent o of Heal ealth an and H Human S Ser ervices es’ Admin inis istratio ion f for C Community ty Liv ivin ing Last Updated: XXXX

BRAI AIN HEAL HEALTH O H OBJEC ECTIVES TODAY Y YOU WILL LL LE LEARN: • 8 Lif ifesty tyle le t tip ips f for p protecti ting b g brain in h health lth • Pote tenti tial threats o or ri r risks t to good b bra rain health lth • How t to get s started t to p protect y your b bra rain Last Updated: XXXX

PROTECTIN ING BR G BRAIN IN H HEA EALTH GO GOOD O OVERALL LL HEALTH M MAY HELP LP T TO MAINT INTAIN IN GOOD B BRA RAIN H IN HEA EALTH. 5. . 6. 6. 1. 2. 2. Get t Reduce ce Healthy hy Regul ular enough stress eating ng exercise sleep Strive ve fo for: 3. 3. 7. 7. 4. . 8. 8. Keepi ping Limit Socially ly Don’t t your b brain n alcohol conne nnect smoke ke active ve

1. HEAL HEALTHY HY EAT ATING GOOD N NUTRIT RITIO ION I IS AN IMPORT RTANT P PART RT OF LEAD ADING A A HEAL ALTH THY LIFESTYL YLE Heal althy e eat ating t tip ips:  Eat or drink less sugar, salt, and solid fat  Make fruits, vegetables, and whole grains a major part of your diet  Choose lean meats, fish, or poultry  Choose low- or non-fat dairy  Control portion sizes  Drink adequate fluids Image credit: https://chrisrosenbloom.com/2019/12/10/food- fitness-after-50-unlocking-the-mind-diet/ Last Updated: XXXX

THE HE MIND D DIET ET 10 B BRAIN H HEALTHY F FOODS DS • Green leafy vegetables • Other vegetables • Nuts • Berries • Beans and legumes • Whole grains • Fatty fish • Poultry • Olive oil • Wine Last Updated: XXXX

2. 2. R REG EGULA LAR EX EXER ERCISE E PHYSIC ICAL A ACTIV IVIT ITY IS IMPORTAN ANT P PART OF A HEALTHY L Y LIFESTYL YLE Benefi fits: Tips: s:  Talk to a health care provider to  Reduces the risk of diabetes, heart see what activities are best for disease, depression, and stroke you  Can help to prevent falls  Join programs that teach you to  May improve connections among be active safely brain cells Image credit: https://pixabay.com/photos/search/yoga%20mats/ Last Updated: XXXX

3. K 3. KEEP EEP YOUR B BRAIN A N ACTIVE VE BRAIN IN STIM IMULATIN ING A ACTIV IVIT ITIE IES H HELP MAINTAIN L LEARNING, G, MEMORY, A AND THINKING S SKILLS Play Pl y Read Tak ake a a Activ ivit ity games books a and class o ss or ideas: ide and d do magazines jo join a in a club ub puzzles Image credit: https://pixabay.com/photos/books- education-school-literature-441864/ Last Updated: XXXX

4. SOCI OCIALLY CONNE CONNECT TA TAKING PART RT I IN MEANIN INGFUL A ACTIV IVIT ITIE IES MAY I IMPROVE H HAPPI PPINESS, AND D REDUCE CE H HEALTH RISK SKS Be social an and s d stay c connected b by:  Volunteering or working  Joining a social club or gathering with friends and family  Trying programs at local community organizations Image credit: https://www.aarp.org/home-family/friends-family/info- 2017/friendships-improve-health-older-adults-fd.html Last Updated: XXXX

5. 5. GET ETTING EN ENOUGH H SLEEP LEEP 7-8 H HOURS O S OF QUALITY S SLEEP CA CAN P PROTECT CT MENTAL AL A AND P PHYS YSICAL AL H HEALTH A AND QUALITY O QU OF LIFE Benefi fits: Tips: s:  Helps the brain think more  Establish a routine bed clearly, have quicker reflexes  Sleep in a dark, quiet, comfortable and focus environment  Could decrease the risk for obesity,  Limit the use of electronics before heart disease and infections bed  Regulates blood sugar levels  Avoid alcohol, caffeine late in the  Maintains healthy immune system day Image credit: https://pixabay.com/photos/people-woman-sleep- 2537324/ Last Updated: XXXX

6. REDUCE ST STRESS ST STRESS SS CAN P N PRODUCE E A WID WIDE RA E RANG NGE E OF NEGATIVE E EFFECTS ON T N THE B E BRA RAIN IN Tips ps t to reduce st stress: s:  Keep a positive attitude  Accept that there are events that you cannot control  Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.  Exercise regularly  Eat healthy, well-balanced meals  Learn to manage your time more effectively Image credit: https://www.shape.com/lifestyle/mind-and-body/beginners-guide-meditation Last Updated: XXXX

7. LIMIT A ALCOHOL C CONSUMPTION CONS NSUMING A ALCOHO HOL CAN A N AFFECT T THE WAY Y YOUR B R BRAIN IN FUNCTIO IONS. Impact Cause se bala lance, Impair drowsi siness, s, Be d dangerous Alc lcoholi lic coordination, communication dizzine ziness, when m mixed beverages memory, y, among ng b brain in fuzzy m y memory, with c certain emotions, s, a and may ay: cells lls and s slurred medicines body speech temperature Last Updated: XXXX

8. 8. DON’T S SMOKE SMOKING CA CAN A AFFECT CT HEART, L LUNGS GS, AND ND T THE BR BRAIN. Benefi fits of of quitting s smok oking a at any a age:  Lower risk of heart attacks, stroke, and lung disease  Better blood circulation  Not exposing others to second-hand smoke In addition, consider how to limit your exposure to air pollution from fires (including fireplaces and candles), vehicles, or industrial areas because pollution can affect your breathing. Last Updated: XXXX

BRAI RAIN H HEAL ALTH RI RISKS POTENT ENTIA IAL T THREA REATS TO BRA RAIN IN HEA EALTH INC INCLUDE: E: Heart t Disease, Hig igh Diabetes Blood Pressu ssure re, Stroke ke

RISK F FACTOR: HEA HEALTH H CONDITIONS THERE RE A ARE S SEVERA RAL H HEALTH C CONDIT ITIO IONS THAT AFFECT B T BRAI AIN H HEAL ALTH TH, A AND S SOME C CAN BE MANAG AGED. Common c condit ditio ions:  Heart disease, stroke, and hypertension,  Diabetes Last Updated: XXXX

HEAR HEART D DISEASE, E, S STROKE, A AND HIGH BLOOD PRE RESSURE HEART D DISE SEASE A AND H HIGH B BLOOD P PRESSU SSURE CA CAN L LEAD TO STROKE A AND ND BL BLOOD V VESSEL C CHANGES I IN N YOUR BR BRAIN. N. Limit Eat Control Co Reduce ce Manage Limit exposu sure Quit Qu healthy hy blood yo your r risk: cholest sterol alc lcohol to a air smoking foods pressu ssure pollu llution Last Updated: XXXX

DIAB ABET ETES DIABETES D DAMAGES B BLOOD V VESSELS THROUGHOUT UT T THE B BODY, I INCLUD UDING I IN THE BR BRAIN. N. Prevent o Pr or c control This c condit ditio ion m may diab diabetes b by: incre rease r risk o of:  Maintaining a nutritious diet  Heart attack and stroke  Managing weight through exercise  Memory loss and  Talking to a health care provider Alzheimer’s disease about medicine Last Updated: XXXX

WHERE RE T TO START ART IT C CAN BE D DIFFICULT TO T TAKE IN ALL LL THE T THINGS GS THAT CAN POSIT ITIV IVEL ELY OR R NEG NEGATIV IVEL ELY A AFFEC ECT B BRA RAIN H IN HEA EALTH. Sch chedule a a Start a a food, healt lth activity, or r screening o sc or he health jo h journal physical e l exa xam Sta tart w with th one s small ll ste tep i p in the right t direct ction: Find y your Add one d daily ly community y serving o se of center’s s vegetables t to activity your d diet sche chedule

Thank you ou f for or a att tten ending th this is p pres esen enta tation! QUESTI TIONS?