1. Limit or forgo alcohol. Dr. Erwin highlights key problems that may result from alcohol consumption such as Alzheimer dementia. She recommends the following dosages:
● Men (<65) — 10 ounces/day
● Men (65+) — 5 ounces/day
● Women — 5 ounces/day
2. Stop smoking. Smoking has a series of risks including lung disease, cardiovascular diseases, central nervous system inflammation and stroke.
3. Eat healthy and maintain a healthy body weight. Consider implementing a vitamin D3 supplement to your diet and limit the amount of caffeine and sugar you consume. Dr. Erin emphasizes the importance of drinking water to limit headaches, fatigue, dizziness, obesity and muscle spasms.
4. Get a sufficient amount of sleep. For most adults, seven hours to eight hours is ideal to maintain neurological health. If sleep is an issue for some patients, Dr. Erwin says physicians can safely add a natural sleep solution into a patient's treatment plan.
5. Exercise every day. Work out for 30 minutes if possible daily. Exercising has a range of benefits including increased energy levels, improved mood and better quality of sleep.
6. Meditate. Dr. Erwin says studies show patients who use at least 12 minutes each day to focus on prayer or meditation have measurable changes in brain imaging studies, blood levels of neurotransmitters and neuroplasticity measures. Meditating can also lower a patient's heart rate, blood pressure, improve their mood as well as immune system.
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