Challenging economic times often prompt us to take a look at our financial health and consult an expert to make the necessary changes to increase our financial security. In my work as a Speech Language Pathologist, I see daily the need to improve our physical health, specifically our Brain Health. According to the CDC, there were approximately 223,135 TBI-related hospitalizations in 2019 and 64,362 TBI-related deaths in 2020. These estimates do not include the many TBIs that are only treated in the emergency department, primary care, urgent care, or those that never go for treatment. The World Health Organization has identified 102,544,598 COVID-19 cases in the United States. Given these numbers, a staggering number of people may be living with cognitive challenges. What can we do to protect ourselves? We can increase our Cognitive Reserve. Cognitive Reserve, our brain’s ability to function normally in the presence of either an injury, illness, or prolonged period of stress, can be increased throughout our lifetime, but just like our financial reserve, it takes planning and effort. As you make time to meet with your financial planner, be sure to spend equal time and effort on how you can increase your Cognitive Reserve. Share these activities with your children; it’s never too early to build Cognitive Reserve!
Listed below are some suggestions to get you started:
1. Engage in physical activity at least 30 minutes a day, five days a week at moderate intensity (80% of your maximum heart rate). Be sure to get medical clearance before starting to exercise. Aerobic exercise has been found to increase blood flow to the hippocampus (learning and memory center) and improve memory function as well as decrease depression and blood pressure.
2. Eat a balanced diet rich with Omega 3 fatty acids and high in antioxidants. Avoid diets high in saturated fats which are known to decrease cognitive function and increase the risk of neurological issues.
3. Maintain social and physical contact. Give and receive frequent 10 second hugs to family members, friends, and pets. Touch stimulates the love hormone Oxytocin. Oxytocin decreases cortisol, lowers blood pressure, decreases depression, and improves the immune system.
4. Limit stress. Prolonged exposure to stress can lead to illness and a decrease in the size of the hippocampus which can lead to decreased memory function. Avoid toxic relationships and work environments whenever possible.
5. Practice meditation daily. Identify a consistent time each day so that it becomes part of your daily routine. There are free apps and YouTube channels you can try.
6. Sleep consistently. Adults require 7-9 hours per night; adolescents 10 hours. Memory consolidation, removal of waste and toxins from the brain, muscle repair and organ repair occur while you sleep. Creating a sleep routine can improve your quality of sleep and help to ensure you get the hours you need.
7. Engage in “play.” A life without play can be at increased risk for depression. Play also provides the opportunity for new neural connections.
8. Spend time in nature. Time in nature has been found to “fire up the brain” and release endorphins. Add plants and nature sounds to your office environment and get outside in a natural environment whenever possible. Give yourself time to connect with all your senses. Listen for the birds, smell the flowers, touch the sand.
9. Learn something new and get out of your comfort zone. Cognitive reserve increases with education. New learning creates new neural pathways. You can participate in either a formal class or self-directed learning. Change your route to work or use your opposite hand when eating. Allow yourself to feel challenged as these are the times that your brain goes to work making new connections and creating new pathways.
10. Listen to music. Your brain is primed to process sound and music from birth. Music helps improve attention, enhances learning, and helps regulate stress related hormones.
If you would like more information about how to create your plan to increase your Cognitive Reserve or additional information on Brain Health and cognition, please contact me on my website Thecognitivecoach.net or contact me at 732-977-7381.
