Baycrest

BrainMatters • Fall/Winter 2021 • 13 Adulthood As adults, it can be challenging to fit exercise into our day. We no longer have mandatory gym classes at school, professional and familial responsibilities take up much of our time, and we may have jobs that require us to sit for large portions of the day. However, it's important to make exercise a habit. Physical activity is incredibly beneficial, not only for our heart health, joints, muscles and bones, but also for our brains. It reduces the risk of developing dementia and has also been linked to decreased stress and improved mental health. "There's nothing better for your brain than exercise," says Dr. Howard Chertkow, Baycrest's Chair in Cognitive Neurology and Innovation, Director of the Kimel Family Centre for Brain Health and Director of the Anne & Allan Bank Centre for Clinical Research Trials. "You should aim for 150 minutes a week of moderate exercise." Also beneficial for brain health is proper nutrition. While busy days and to-do lists can make it tempting to forgo nutritious food for quick, less healthy options, it's important to feed ourselves well. "Heart health plays a huge role in brain health. Research consistently shows that a heart-healthy diet high in fruits, vegetables, whole grains and fish helps preserve brain health, while a diet high in saturated fat, red meat and highly processed foods is associated with greater rates of heart disease, cognitive decline and an increased risk of developing dementia," says Dr. Carol Greenwood, Senior Scientist Emeritus at the Rotman Research Institute (RRI) and co-developer of the Baycrest Brain Health Food Guide. Finally, it's important to prioritize sleep. Research suggests that people who get less than six hours of sleep a night have an increased risk of developing dementia. Aim to get at least seven hours of sleep, or even eight, if possible. Heart health plays a huge role in brain health. Research consistently shows that a heart-healthy diet high in fruits, vegetables, whole grains and fish helps preserve brain health. Dr. Carol Greenwood, Senior Scientist Emeritus at the Rotman Research Institute

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