with Dr. Sarah Bullard, Ph.D., ABPP, Director of Psychology
As we step into a new year, it's natural to contemplate our lifestyle choices and consider adjustments to improve our well-being. However, amidst these reflections, a critical aspect of wellness is often overlooked: preserving our brain health.
According to Dr. Sarah Bullard, Director of Psychology at Gaylord Specialty Healthcare, this commitment to protecting our cognitive well-being is an investment that should start early and persist throughout our lives.
"The decisions we make in our 20s, 30s, and 40s can significantly influence our brain health in the years to come," she explained, noting that microscopic changes in the brain can initiate years or even decades before symptoms of cognitive diseases – like Alzheimer's – begin to surface.
"Understanding this timeline makes it easier to appreciate the importance of caring for your future self by setting yourself up for success now," she said.
To help you along your path of cognitive well-being, Dr. Bullard offers five easy-to-incorporate New Year's resolutions aimed at preserving your brain health:
1. Think of Exercise as a Gift to Your Brain
"The most important gift you can give your brain this year," said Bullard, "is to keep your body moving."
"Research consistently underscores the fact that exercise not only benefits your body but also acts as a shield against cognitive decline."
Bullard explained that committing regular physical activity this year doesn't have to be a "heavy lift."
"A quick half-hour walk, at least three times a week, can go a long way when it comes to protecting brain health."
2. Manage Your Vascular Risk Factors
Vascular risk factors such as high blood pressure, elevated blood sugar levels, and high cholesterol not only threaten your heart health but can jeopardize your brain health as well, Bullard cautioned.
"One of the best ways to keep your brain healthy long-term is to take care of your vascular health in your 20s, 30s, and 40s. These disease processes can take a huge toll on brains, causing them to age faster. If left unchecked, bigger issues can develop, such as mild cognitive impairment or dementia."
3. Mindful Nutrition: Fuel Your Brain Wisely
"Something to consider is that you can actually eat your way to dementia," said Bullard. "Your dietary choices impact not only your body but your brain health as well."
A simple change, she explained, is to resolve to incorporate more fruits and vegetables into your meals, something she accomplishes by buying pre-cut produce at the grocery store.
"I used to purchase large pieces of fruit – like watermelon – with every intention to cut and portion them out for the week. But all too often, the fruit would go bad before I got around to it. Although I hate to spend the extra money, having pre-cut and pre-portioned fruit on hand makes it convenient and easy to have a healthy snack at hand – and certainly cuts down on food waste!"
4. Prioritize Quality Sleep
A chronic lack of sleep – fewer than seven hours a night – can "set the stage for early cognitive decline."
"If you have sleep apnea, it's important to talk to your doctor, as there is also a strong connection between the condition and early cognitive decline."
5. Eschew Multitasking to Preserve Your Brain's Efficiency
In today's fast-paced world, having the ability to multitask has become a societal expectation, and the ability to excel at multitasking is commonly viewed as an indicator of success.
But Bullard cautions that focusing on multiple things at once can prematurely age our brains.
"Research shows that multitasking puts an undue burden on our brains, which are not designed to quickly back and forth from one task to another. Think of it as wear and tear on your brain."
Bullard explained that she often mutes email notifications to concentrate on the task at hand.
"Not only does it help preserve a healthy brain, but it enhances your efficiency in the long run," she said.