In this section  Body: Introduction  Body: Exercise  Body: Stress reduction and sleep  Body: Nutrition  Body: Critical health indicators  Body: Help in setting your goals  Print the Healthy Brain worksheet  Back to main Healthy Brain page

• Click here to print the Healthy Brain worksheet

Get inspired! In 2006, Elaine became the first known person with dementia to climb Mount Kilimanjaro, the highest peak in Africa. Elaine had never been a climber, but she was determined to get into shape to climb the 19,000 feet. She did not let dementia hold her back from reaching her health goals.

Bronze Level
Exercise

• Walk briskly at least 10 minutes a day.
• Try to get at least eight hours refreshing sleep a night (in a totally dark room).

• Eat more fruits and vegetables, eat less processed food, less meat, and less fried food.
• Eat cold water oily fish at least once a week (like salmon).
• Talk to your doctor about a daily multivitamin supplement containing B12 and Folic Acid.
• Play a musical instrument.
• Drink 6 to 8 cups of water a day.

• Walk briskly for 20 minutes a day.
• Twice a week take a longer walk, ride a bike, swim, play tennis, do aerobics, or work out at the gym.

• Aim for five servings of fruit/vegetables a day, preferably in a variety of colours.
• Reduce the amount of fried and fatty foods that you eat. Use canola and olive oil. Substitute fruit, vegetables, almonds, or walnuts for muffins and chips.
• Eat fish and soy products twice a week. Moderate your intake of caffeine to ensure good refreshing sleep.
• Cook with canola oil, or virgin olive oil.

• Take up aerobic, anaerobic, and stretching.
• Exercise for at least half an hour three times a week or more.
• Walk/cycle/jog on a daily basis.
• Practice yoga or martial arts once a week or more.

• Eat at least five servings of fruits and vegetables daily, with a wide range of colours like dark green leafy vegetables, red peppers and apples, blueberries, prunes, papayas, carrots, and soy beans.
• Eat antioxidant rich fruits and vegetables as much as possible.
• Eat fish, flax seed and other foods high in omega-3 fats.
• Avoid hormones in meat and dairy products.
• Drink green tea or jasmine tea, or black tea without milk.
• Restrict sugar, salt, caffeine, alcohol intake.

<< Previous Page

Next section: SPIRIT >>