Lifestyle factors have a real impact on the health of your heart and brain. Here are some proven ways to improve your odds of maintaining healthy heart and brain function throughout your life.
Physical Activity Regular exercise is an important factor in keeping your heart and brain healthy. Physical inactivity and excess weight are the biggest contributors to heart disease risk. Regular exercise not only helps burn excess calories to help control your weight, but also helps prevent the natural rise in blood pressure that occurs with aging. Good blood pressure control protects the blood vessels in your heart and brain from damage, reducing the risk of heart disease and cognitive decline. Experts recommend getting at least 2 ½ hours (or 150 minutes) of moderate exercise every week such as taking a brisk walk, aerobics, swimming, hiking or doing household chores like vacuuming or gardening.
Sleep Adults need 7-8 hours of sleep each night to keep their brains healthy. Sleeping too little or too much, abnormal breathing during sleep, and excessive daytime sleepiness are associated with cognitive decline. To get a good night’s sleep, try going to bed and getting up about the same time each day, relaxing before bed, avoiding caffeine, and eating your last meal or snack at least three hours before bedtime. It also helps to keep your bedroom cool, quiet and dark and to avoid use of a computer, cell phone, or tablet for an hour before bed, as the light can disrupt your sleep-wake pattern.
Other Lifestyle Factors Avoiding tobacco, managing your stress, and eating a healthy diet round out the recommendations for keeping your heart and brain healthy. Over time, you can measurably improve your risk profile for heart disease and brain disorders by maintaining a healthy lifestyle.