Reviewed Diettian Kelly Plaow, MS, RD
Getty images. Eating design.
The main points
-
Involving brain enhancement habits in your morning routine is an easy way to reduce the risk of Alzheimer’s disease.
-
Enjoying eggs and coffee and a crossword puzzle are some activities that can help reduce your risk.
-
No activity will interfere with Alzheimer’s disease, but consistent healthy habits can help
The way you start your day can do more than set a tone of productivity; It can also be a powerful long -term brain health. Alzheimer’s disease affects millions of lives, and while there are many factors that we cannot control, which can affect the risk of Alzheimer’s disease (like our genetics), evidence shows that small, consistent efforts in your daily routine can affect prevention. Paying attention to the habits we develop every morning, we can actively maintain our cognitive health in simple and sustainable ways.
We consulted with nutritionists who shared valuable insights on how to optimize the morning brain health and practical tips to run! Here are six expert supported habits that need to be included in your morning routine, which can reduce the risk of Alzheimer’s disease.
Breakfast has eggs
Starting a day with a dense breakfast with nutrients, a common health tone is set and eggs are an exceptional choice. “New interesting data shows the relationship between eating eggs and decreased risk of Alzheimer’s disease in older adults,” Maggie Moon, MS, RD shares. “Studies have shown that eggs such as choline, omega-3 fatty acids DHA and lutein help maintain lifelong brain health,” Moon adds.
Moon adds that while choline is very important for brain health, 90% of Americans are not enough for this nutrient. Eating two eggs, 50-70% of your daily choline requirement.
Working eggs in your morning is easy – enjoy them chewed, cooked or as part of an omelet, packed with vegetables.
HAVE A MORE COOK Coffee
Yes, you read that right – your morning Joe cup can do more than waking you up. Studies have found that moderate coffee consumption, about 1 to 4 cups a day, could help reduce the risk of Alzheimer’s disease. It turns out that the natural mixture of coffee antioxidants, as well as stimulating the effect of caffeine, plays an important role in maintaining brain health.
Particularly interesting is how simple this habit is. Imagine starting your day with a cozy cup of coffee, knowing that you eventually protect your brain. Experts emphasize that moderation is the main one, as excessive caffeine can have disadvantages. And be sure to limit (or even avoid) the added sugar when preparing a morning drink – experience extra sugar intake can actually harm, not help your brain health.
Make a daily crossword puzzle
Giving your brain “training” is just as important as starting your day with physical movement. “Word games support cognitive function by stimulating cancellation, memory, language and problem solving skills that support brain health,” explains Amy Brownstein, Ms, RDN. “Include word games like crossword puzzles or spelling bees to help keep your mind in your breakfast routine,” Brownstein advised.
Try to postpone just 10 or 15 minutes every morning to enjoy a crossword puzzle over coffee or eating breakfast. This is a small commitment that can have long -term benefits. And if you are looking for diversity, you can change the crossword puzzle for Sudoku, Word search or even a quick brain training program.
For a walk
In the morning, moving body can do wonders for your brain. “Walking increases blood circulation to the brain, which helps supply oxygen and nutrients that support brain health,” explained Juliana Crimi, MHSC., RD ,. “Regular physical activity was associated with better memory, thinking and lower risk of Alzheimer’s disease over time,” explains Crimi.
Bonus? Walking promotes the release of endorphins, causing a positive mindset to face the day. Each morning, strive for at least 20-30 minutes at a pace that you find comfortable. Whether you walk through your neighborhood, local park, or just around your yard, the overall effect of motion, fresh air and sunlight increases both physical and mental health.
Meditate
Moushumi Mukherjee, MS RDN, recommends starting with meditation every day to maintain brain health. Regular meditation supports memory and attention to reducing stress and inflammation – two factors associated with cognitive recession. Set aside only 5 to 10 minutes in the morning to meditate, create a soothing start of your day, while increasing your brain’s ability to control emotional and cognitive tasks.
You can start with the main meditation of awareness, focusing on your breath and distracting your distraction. Over time, you may notice that even a small pause every morning, you may feel more earthed and promote a long -term sense of mental clarity. Use a meditation program or just create a quiet space in your home to integrate this powerful practice into your routine.
Call a friend
Social relationships are the key to longevity and brain health. Studies consistently indicate that support for active social life can help to abandon Alzheimer’s disease as your brain gets involved and reduces the risk of insulation. You can give you a small impetus of happiness and connection with a short call or text to a close friend or family.
These interactions do not necessarily have to be long! Just a friendly healthy or registration is enough to start your day in a positive note. If distance or employment is an obstacle, consider doing it a weekly ritual with one or more loved ones. Sharing laughter or conversation can do wonders for your mental well -being while maintaining healthy communication networks in your brain.
Our expert is taking
The integration of brain enhancement habits into your eastern routine is a simple but powerful way to reduce the risk of Alzheimer’s disease over a long period of time. From the foods you eat to the activity you prefer, the morning gives you a unique opportunity to start your day with your intention. Whether it enjoys eggs at breakfast, stimulates your brain with a puzzle, or a rechargeable walk or meditation, these small steps increase over time.
Experts agree that while no habit can guarantee prevention, consistent efforts to involve healthy practice in your daily life may have a significant impact. The key is to find a routine that resonates with you; Start small, stay consistent and prioritize your health one morning.
Read the original article about Eatingwell