Sweet Dreams
The amount of time recommended to sleep per night
What is 7-9 Hours
The American Heart Association recommends how many hours of moderate intensity exercise per week?
What is 2.5 hours a week or roughly 40 minutes per day (Examples of moderate intensity exercises include exercises that increase heart rate but still leave you able to talk through the exercise: brisk walking, water aerobics, dancing, gardening, tennis, biking.)
This dessert contains antioxidants that are especially important for brain health
What is Dark Chocolate
The physiological process of shifting one’s attention to your thoughts and sensations of the PRESENT moment
What is Mindfulness
Fun fact! The adult brain weighs this much
What is 3 Pounds!
Disconnecting from these can help calm the mind before bed and promote falling asleep faster
What are Electronics (cell phones, lap tops, video games, etc.) Tip: Avoid bringing these devices into your bedroom by keeping a designated space for them in a separate room
Doing this while exercising can improve workout performance by 15%
What is Listening to music
This green food is a popular brunch item and is a good source of healthy, unsaturated fat. This food is good for reducing high blood pressure
What are avocados
This form of mindfulness allows a person to express themselves through written word
What is Journaling
Exercising your brain by doing these activities can keep your memory sharp and improve focus
What are crossword puzzles, brain teasers, word searches, math puzzles, etc.
To get a good night’s rest, avoid doing this for 2 hours before bed
What is Exercising: While exercising earlier in the day can help you sleep better at night, it is best to avoid strenuous exercise close to bed time because exercise raises heart rate and body temperature and stimulates the nervous system making it difficult for some to unwind
As you exercise, this chemical is released to help boost mood, increase concentration,
and stimulate the growth of new brain cells
What are endorphins
This source of protein comes bodies of water and supplies the body with Omega-3, a fatty acid that can improve eye and skin health and decrease symptoms of depression and anxiety
What is Fish
This mindfulness technique focuses on increasing oxygen to the brain which can help decrease stress
What is Deep Breathing
Participating in regular physical activity, staying socially engaged, exercising the brain, and maintaining good heart health can decrease your chances of developing this brain disease
What is Alzheimer's
Try these activities if you find yourself unable to fall asleep
What is Get up and do something calming like read a book, journal, or draw but avoid using electronics like cell phones, computers, or TV
The more muscle mass you have, the more ________ your body burns while resting
What is fat
This nut is healthier than peanuts and is a rich source of vitamin E, copper, and magnesium, and protein
What are Almonds
In this mindfulness technique, you should focus on what you can presently see, hear, touch, taste, and smell
What is Grounding (this exercise can be helpful for those experiencing anxiety or panic attacks)
What is neural plasticity
Avoid using this at least 6-8 hours before bedtime
What is Caffeine: also avoid nicotine and alcohol
It takes the body this long to adapt to a new exercise program, so STICK WITH IT!
What is 6-8 weeks or roughly 2 months (It also takes about 3 months before results become noticeable, so trust the process and keep working hard!)
This purple vegetable can be used as a pasta substitute and aids in supporting heart health
What are Eggplants
This relaxation technique allows a person to focus on their sense of smell to ease anxiety and increase relaxation
What is Aromatherapy (TIP: try using lavender to promote sleep and relaxation)
6 key components to brain health
What are
1. Physical exercise: Increases blood flow and memory and stimulates chemical changes in the brain to enhance learning, mood, and thinking
2. Nutrition: As we age, the brain is exposed to stress resulting in oxidation which damages brain cells. Eat foods rich in antioxidants to fend off the effects of oxidation on the brain
3. Medical Health: Reduce the risk of dementia by keeping your body healthy, keeping doctor's appointments, and taking medications as prescribed
4. Sleep: Stay energized to fight off age-related decline in the brain. Stay positive and be happy!
5. Mental Fitness: Use your mind, or lose it!
6. Social Interaction: Leading an active social life can protect against memory loss. Spend time with others, engage in conversation, and stay in touch with family, friends, and support systems.