In our app, Minnesmottagningen, you’ll find a risk reduction tool based on the FINGER-study that, under Miia Kivipelto’s conveyance, has proved that it is possible to prevent cognitive impairment. The study shows that by changing specific lifestyle factors such as; diet, mental, and physical activity, it is possible to prevent cognitive impairment in risk groups. The risk reduction tool helps you make the right choices and supports you on your mission towards a healthier brain.
Generally speaking, eating healthy with high quality and variety is paramount rather than focusing on counting how many calories you eat each day. The body needs a lot of different nutrients and you make the best use of them by making sure you get protein, carbohydrates, fat and vegetables every day. However, these three come in different degrees of utility.
So what is useful and what should you avoid?
Focus on eating food from the plant kingdom such as vegetables, fruits, berries, beans, lentils, husked rice and nuts. Avoid red meat and charcuterie, but feel free to eat fish. Fry the food in good oils such as rapeseed oil and olive oil! Also avoid sugar as best you can. When it comes to alcohol, it is to stick to a glass a day that applies and then preferably white or red wine as the resveratrolet in the grape does good for the brain.
The general recommendation is to do 150 minutes of cardio per week (make your heart beat faster) since it positively affects both the body and the mind. How you move is up to you decide, but it can be power-walking, weight lifting, running, swimming, or any other fun activity you might prefer. If you’re not used to moving your body, turn to your nearest gym to be advised on how to do it. Another tip is to bring a friend to an activity. That way, you get both physical and social stimulation.
Our brains love the stimulation they get from spending time with other people; whether it is over the phone or during a physical meeting, it doesn’t matter. You could, for example, start a book club, join a club or call a friend. It doesn’t really matter what you as long as other people are involved.
20 minutes of focused thinking every day is the recommended amount of time for maintaining a powerful brain and cognitive ability. Train the brain, not by passive activities such as watching TV, but by playing sudoku, chess, or reading a book.