Exercise
If you don’t exercise daily START. It can be as simple as taking a fast paced walk. 20 minutes is what you need to get your heart rate up. And after 30 minutes you start to burn fat. Personally I Hula and do Marital Arts. By having these two practices in my life I get lots of exercise and I am constantly learning something new. Which studies show is important for brain health. I encourage you to start something new. Think back to when you were a kid and do something that makes you smile. Get moving! You will be surprised at how fast you start to see results. As you get used to the added activity you may need to do additional stretches. Again start slow and listen to your body. Check in with your Doctor before starting any new routine. Many heath plans have a nutritionist available, so ask. Always check your heart rate frequently when exercising. This is the best way to keep track of how hard your working, and to maximize each workout.
Nutrition
For maximum brain power it is best to have protein within the first 30 minutes of waking and every 2 hours. It dosen’t need to be a lot. A handful of nuts, cheese, cottage cheese or yougrt. I always have cheese sticks and hard boiled eggs in the fridge. And I do eat less and more frequently. I basicly follow a simple rule. “Listen to your body. Eat when you are hungry. Sleep when you are tired.
Water
Getting enough water can be challenging. Get that water bottle and use it! We need 8 glasses a day. Also remember that we get about 20% of the water we absorb through the food we eat. Another reason that eating fresh fruits and vegetables is important. Coffee and alcohol are dehydrating and need to be compensated for. Means DRINK EVEN MORE.
Sleep
Sleeping is when the body rejvniates itself. Getting enough sleep is crucial to be able to exist in a higher state of success and confidence. There are many ways to get that much needed sleep. Most experts say 8 hours is best. Some of the best ways I have found are to limit the “screens” as bedtime approaches. Creating a bedtime routine, jammies, brush teeth prepare for bed. I like to shower at night. The hot water washes away the day. I literally visualize it all going down the drain. As a dancer I need to stretch before sleeping. I have done this as long as I can remember. While I stretch I consciously slow my breathing. Holding each move for a bit and then taking a breath and going a little further. What every works for you, find it and DO IT Daily.