Â NOTE: Last month, Mental Health Month, I posted Part One of the topic drawing on Dr. Amenâs terrific book, The End of Mental Illness. Today I am completing this topic, using Dr. Sanjay Guptaâs book, Keep Sharp, which focuses more on a healthy brain, especially for dementia, rather than mental illness, per se, but covers the topics of food, mood, and exercise quite well. Here are some highlights and quotes that apply to the whole body, which includes the mind.
ââ¦In order to best take care of your body, you have to first take care of your mind.â (Introduction)
â No matter what your DNA says, a good diet, regular exercise, not smoking, limiting alcohol, and some other surprising lifestyle decisions, can change that destiny.â (Intro.)
In one of his âboxesâ to highlight information, Dr. Gupta writes about statistics from the Centers for Disease Control and Prevention, noting that 80% of Americans donât get enough regular exercise. Equally important is the analysis that involved adults from age fifty to age 71. If these people exercised between two and eight hours per week from their teen years until their sixties, they have a â29 to 36 percent lower chance of dying from any cause over the twenty-year period.â (p . 101)
The above stats are a great endorsement for staying active at any age. As 96 year old Dick Van Dyke said in a documentary about older actors, âKeep moving!â
96-year old Dick Van Dyke (aka The Energizing Bunny! es)
Dr. Gupta covers muscle mass, the importance of âwhite matter (bundles of nerve fibers trough which messages pass between different areas of gray matter),â how exercise should be a lifetime activity, and as he notes on page 112, âexercise is a daily nonnegotiable activity like brushing my teeth.â
Since I am a big believer in the relationship between food and general health, including mental health, I think Dr. Guptaâs “Guide to Good Eating,” starting on page 170-176 is extremely important. Here are his ideas using the acronym: S.H.A.R.P:
S: Slash Sugar and Stick to Your ABCs. (A foods are ones to consume regularly, like fresh fruits and veggies. B foods are additional foods to include, such as whole grains, and C foods are foods to limit, such as fried foods and red meat).
H: Hydrate Smartly. According to the author, our ability to identify we are thirsty diminishes and also we often mistake hunger for being thirsty. He notes that there is a link between how hydrated you are and your energy levels as well as brain rhythm.
A: Add More Omega-3 Fatty Acids from Dietary Sources. Because our Standard American Diet is heavy on Omega 6s and not Omega 3s, we need to eat more âbrain-nourishingâ gems from seafood, nuts, and seedsâ and fewer âprocessed, friend and baked food.â The 1:1 ratio of early humans is not honored, and he notes that the ratio is more like 12: 1 to 25:1 omega -6 to omega-3.
R: Reduce Portions. The emphasis here is in cooking your own meals so you can control the portions you eat. He also writes about different ways of preparing food that are more healthful, such as avoiding frying foods and replacing that technique â with boiling, poaching, steaming, or baking.â
P: Plan Ahead. Here the author recommends that by planning ahead, we wonât âget caughtâ to buying and eating simple carbs, low fiber, and saturated fats. By planning ahead (ex. I take an apple or banana with me when I shop in case I get hungry.)
At the end of this section he provides a list of ideas called “Feeding Your Brain,which draws upon S.H.A.R.P. with some additional practical tips, such as eating a wide variety of different colored veggies, reminiscent of what he recalls as âeating the rainbow,â read labels, etc.
I read some time ago in a book by a doctor that diet is 80% of your health and exercise is 20%. I am not sure I agree with that ratio, but I do agree that some people tend to eat junk and they can go to the gym to exercise and offset the junk food (I disagree with that).
To me, eating well may not be 80% of our health, but it certainly is very important, with exercise as also necessary to stay healthy, especially as we age. Find your own balance/ratio and see how you feel, changing your habits as needed to remain healthy with your family doctorâs input.
Dr. Guptaâs book is an excellent overall guide to attain what his subtitle says:
Build a Better Brain at Any Age.
KEEP SHARPÂ is published by Simon & Schuster and costs $28 hard copy.