This is a big picture view of the key components of a healthy lifestyle.
(Notice the acronym N-E-U-R-O from the book The Alzheimer’s Solution by Dean and Ayesha Sherzai).
Nutrition:
Diet should emphasize Whole Foods and be Plant Based.
- Vegetables-a big variety, especially dark green leafy and cruciferous (like broccoli, cauliflower and Kale)
- Fruits-especially berries
- Legumes (pinto and black beans, peas, lentils, chickpeas)
- Whole Grains (brown rice, oatmeal, quinoa, whole wheat)
- Some Nuts and Seeds, Mushrooms and Onions/Garlic, Spices-especially Turmeric
Avoid Animal Products (Meats*, Dairy**, Eggs***) and Processed Foods
- (*all meat, but especially red meat and processed meats)
- (**especially high fat (cheese) or with added sugar (ice cream))
- (***yes, eggs too!)
Exercise:
- Physical Activity Throughout the Day
- 150-300 Hours per week of Moderate Intensity Physical Activity (75-150 Hours if Strenuous)
- Avoid Prolonged Inactivity
Unwind:
- Intentionally Relax and Unwind
- Seek Joy. Avoid Negative Stress
Restore:
- Encourage Healthy Sleep
- Avoid Disturbances to Sleep
Optimize:
- Seek Brain Strengthening Experiences
- Complex Positive Activities
- Strong Social Connections
- Meaningful and Purposeful Experiences
Also…Caution:
- Stop Harmful Lifestyles
- Make Safe Lifestyles a Priority
For a collection of specific examples of possible lifestyle steps to consider making, setting the course for your best possible health, go to the Lifestyle Steps Examples page.
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Print the Lifestyle Steps Summary page for a quick reference.
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