by Kelly Trevino, MS, ATC

Want to try and help increase your brain health? Working on your brain health helps to lower your risk of developing Alzheimer’s or other types of dementias. A strong brain also helps to slow other declining factors as we age such as memory and reaction. As industrial athletes, we should already know that ‘Strong is Never Wrong,’ so let’s frame this from the perspective you would expect from all of us industrial athletic trainers clad in green, and consider flexing some healthy habits for our brains!

Mental Training Hub

Just like your body needs exercise to stay fit and healthy, your brain also benefits from regular workouts. Welcome to your Mental Training Hub, where we’ll guide you station-to-station through a routine designed to boost your cognitive health. Think of it as a gym routine, but for your mind!

Station 1: Breathe Easy

At our first station, we’ll start out easy. Are you a smoker? Consider taking steps to quit. For those lining up at the start line in the race toward better brain health, smokers start at the back of the pack. No sense in giving yourself a handicap, put yourself in a better starting position not only for better brain health, but a healthier heart and lungs too.

Station 2: Cognitive Cardio

Our next station is a stop at maintaining healthy blood pressure levels. Across America, millions of people have high blood pressure, get this under control by staying 1) physically active and 2) keeping your weight at a healthy level. Not only can staying active affect your weight, but it can also help to improve your thinking. Begin by getting in 30 minutes of moderate physical activity 5 days a week (with at least 2 days of strength training per week, including activities that improve your balance). Alternatively, get 75 minutes of vigorous activity throughout a week.

Station 3: Social Connection

Engaging in your community is a great way to get involved and increase your brain health. Joining a club, participating in group activities, and volunteering are different examples of ways to get involved. These activities release endorphins that boost mood and reduce stress.

Station 4: Solo Stimulation

Let’s not forget you can increase cognitive health all on your own, too. Improve mental agility and stimulate neural connections with activities like puzzles, reading, or playing cards.

Station 5: Nutritonal Balance

Let’s also take a closer look at your blood sugar. Missing a meal or consuming alcohol are two ways that cause low blood sugar. Excessive stress, getting sick, or eating more than usual are all elements that can increase your blood sugar. A Mediterranean diet is recommended as it presents a holistic approach that encompasses healthy food and lifestyle choices that promote well-being. The diet also appears to decrease risk of coronary artery disease, increase mental focus, and slow cognitive decline in older adults.

Station 6: Sleep Smart

As we finish our routine, work on getting enough sleep each night. Proper sleep depends on your age, but it is recommended for adults 18 to 60 years old to get 7 hours or more of sleep each night. Sleep will help reduce stress levels, improve your mood, and improve attention and memory in the brain.

We cannot change our age, genetics, or family history, but we can change other factors by working on each of these tips to stay sharp, focused, and mentally agile. Just as with any fitness regimen, consistency is key. Start today, and take the first step towards building a healthier brain!

Kelly Trevino, MS, ATC|| Kelly has been practicing athletic training since 2018. She received her Bachelor’s degree in Exercise and Sport Science from Texas State University where she was also a member of the university’s cross country and track programs. Kelly then attended Texas A&M University and received her Master’s of Science in Athletic Training. Kelly lives in Rio Rancho, New Mexico with her wife, Shelby, and two dogs, Storm and Harvey. .

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!