Put Your Head and Heart to Work And Reap the Benefits for Years to Come

When it comes to working out, your brain may not be top of mind (see what we did there?) and your heart might not be “in it” (again with the clever reference). But it turns out, both your brain and your heart benefit from a workout as much as your abs, triceps or glutes do! Let’s face it: aging well means taking good care of your body’s two heavy hitters: your noggin and your ticker.

 

Looking aHEAD to Better Health

 

For years, studies have shown that exercising your brain is beneficial for cognitive function. Brain health in seniors becomes even more important as the years pass. We’ve all had those “senior moments.” You know the ones: You can’t remember if you’ve turned the stove off before leaving the house, don’t know where your keys are (again) and have no idea what you walked into the bedroom to grab. Much of that type of typical brain fog can be chalked up to being busy or distracted. But when it comes to fending off dementia or other forms of true memory impairment, the Cleveland Clinic recommends taking a comprehensive approach to what they call the six pillars of brain health.

 

1. Moving your body. The overall health and wellness benefits of physical activity are well-known. Your brain – which is partially made up of muscle – gets as much out of a total body workout as your other muscles. Among the brain benefits of exercise? Increased blood flow, which helps power memory, allows for better retention of information, and lifts your mood and disposition.

 

2. Eating the good stuff. Feeding your brain means piling your plate with as much color as possible. Yep, you read that right. “Eating the rainbow” is something the U.S. Department of Agriculture has been encouraging for years with their MyPlate approach to that old food pyramid we all learned about in fourth grade.

 

3. Lowering your risks. Taking steps to lower your risk for diabetes, obesity, depression, head trauma, high cholesterol and high blood pressure helps lower the risk of dementia and keeps your brain healthier in general. Avoiding or quitting tobacco of any kind is also key to a healthy brain – among other organs (hello, lungs).

 

4. Getting your ZZZ’s. You’ve probably read about the benefits of sleep. You simply cannot underestimate the positive impact of regular, quality sleep on brain health. Although the number of hours can vary by person – some people need a solid eight hours, while others do very well on six – the focus is on the word “quality.” This means uninterrupted sleep, without the dings, buzzes and notifications of electronics (put your phone and smart watch in the other room), bright lights (close the blinds) or stress (read on for tips on this front). And, yes, sleeping well helps you feel strong enough to face the day, but it also may reduce buildup in the brain of an abnormal protein called beta-amyloid plaque, which is associated with Alzheimer’s.

 

5. Flexing your smarts. You don’t have to be Einstein to know that “use or lose it” applies to most things in life. If you’re using your brain, you’re more likely to maintain its optimal function. This doesn’t mean you have to take a physics class (but, by all means, sign up for one if you’re interested!). What is does mean is engaging in activities that work that mental muscle: jigsaw puzzles, chess and checkers, word games, cards with friends, discussion groups, board games, and playing (or learning to play!) an instrument.

 

6. Maintaining a social circle. Whether that’s 12 good friends you’ve had for years or a few family members you see regularly – being social is important for a high-functioning brain. Why? Because studies show that laughing with friends, feeling connected to others and having someone to lean on all contribute to a healthier, happier brain.

 

Putting Your Heart Into It

 

If you’ve got your head on straight about taking care of your brain, consider how you can keep your heart pumping strong as well. While some forms of heart disease are genetic, there are many that are preventable or manageable with lifestyle changes and heart-healthy habits. Always consult your doctor about the best way to manage your cardiac condition but read on for general tips on keeping your heart healthy and happy as you age.

 

According to the National Institutes of Health and the National Institute on Aging, adults aged 65 and older are more likely than younger people to suffer from cardiovascular disease. Simply put, cardiovascular disease means problems with the heart, blood vessels or both. Aging can cause changes in the heart and blood vessels that may increase a person’s risk of developing cardiovascular disease. But you can make important lifestyle changes to help lessen your chances of heart disease – and some of these are very similar to those things you’ve already committed to doing for your brain!

 

Keep moving your body. Yep, we told you so. Exercising your body is good for your brain and your heart. Always talk to your doctor about the types of physical activity that are best for you. And once you’re armed with that information, aim for a total of 150 minutes a week of movement!

 

Toss the smokes. Giving up smoking is one of the kindest things you can ever do for your heart and your sweetheart. Smoking is not only harmful to you; it’s harmful to those around you. If you need assistance kicking the habit, ask for help. When it comes to giving up smoking, you have options. Check out these resources from the Centers for Disease Control and Prevention. And don’t hesitate to talk to your doctor; tobacco dependence is treatable!

 

Eat like you love yourself. A well-balanced diet consisting of whole grains, fruits, vegetables and lean meats will, indeed, benefit your heart. Limit your intake of sugary drinks like soda and processed foods like packaged treats and fast-food meals.

 

Try to stress less. This one may be a little harder than adding an apple a day to your diet. We all have things that weigh on us emotionally. But learning to manage our mental state and keeping perspective on those things we can control and those we cannot can contribute to a healthier heart. According to Stress.org (yeah, that’s really a thing), seniors may relieve stress in the following ways:

• Being outdoors
• Doing physical activity (there it is again)
• Participating in hobbies or projects
• Interacting with pets

 

Whether you’re intent on keeping your brain in tip-top shape or your heart beating like a syncopated drum, the key is doing what does your body good – and what your doctor says is best for you. At Longhorn Village, we have opportunities for physical activity, social enrichment, cultural exposure and healthy food options that support you in your journey to stay sharp and active. We welcome you to join us in one of our exercise classes or sit at our table for a delicious, healthy meal. Give us a call to get a taste of the lifestyle our residents love with heart, mind and soul: 512.503.8288.

Featured Image: Jeremy Hess, 2022