🔒Health tips for busy executives, professionals

As busy executives and professionals, time is precious, and maintaining physical and cognitive performance is vital to reaching peak performance and maximizing career potential.

But having a healthy brain isn’t just about staying at the top of our game or living longer — it’s about preserving quality of life as we age. With studies suggesting that up to 50% of dementia cases can be prevented, now is the time to invest in your brain health to help you reap rich dividends down the road.

Here are a few practical considerations to help set “future you” up for success.

Manage your LDL cholesterol

As I coach individuals and executives on longevity and wellness, none of us like to hear that our brains have already started to shrink.

Loss of brain volume is a normal part of aging, but vascular risk factors — such as high blood pressure, high cholesterol or diabetes — can greatly accelerate the process, potentially leading to cognitive decline.

A recent article in the Lancet revealed that one of the most significant vascular risk factors for later cognitive decline is elevated levels of LDL cholesterol. Lowering LDL cholesterol is one of the biggest steps you can take toward safeguarding brain health.

Aim to keep levels below 70 mg/dL — although some physicians believe we should keep levels at or even under 50 mg/dL.

Address hearing loss early

Hearing loss is very strongly linked to cognitive decline, potentially because the brain receives less stimulation.

Be proactive about regular hearing checks, especially if you (or your loved ones) notice any changes.

Exercise: the best gift for your brain

Better than any pill or supplement, regular cardiovascular exercise is by far the best medicine for cognitive health. It offers unparalleled benefits by controlling blood pressure, managing diabetes, and supporting weight maintenance — all critical for preventing cognitive decline.

If time is a constraint, make exercise practical — try a walking pad (a small treadmill) at your desk, throw on a weighted vest when you walk the dog, or commit to short, consistent workouts.

Make healthy eating convenient

Years ago, I had a patient who conservatively ate two dozen donuts (among other junk foods) a day for decades.

While a poor diet may not directly cause dementia, it significantly raises the risk of vascular disease, insulin resistance, and other conditions that contribute to cognitive decline.

After I spoke with him about my concerns that he was in the early stages of dementia, he reflected for a moment and asked, “Did I do this to myself?”

Aim to reduce your processed food intake and prioritize fresh fruits and vegetables. While pre-portioned and pre-cut options are more expensive, they are often a worthwhile investment, especially for those (myself included) who intend to prepare whole produce, but end up letting them spoil.

Spending a little extra on convenience is far better than missing out on these healthy foods altogether.

The ugly side of multitasking

Did you know multitasking can actually accelerate brain aging? Our brains are not designed to work on multiple tasks simultaneously, and the constant toggling leads to increased wear and tear.

In today’s culture, we are bombarded with notifications, messages and various alerts, all demanding attention as if they hold equal importance. This constant distraction drains our energy and efficiency.

To counter this, turn off email notifications whenever possible and focus on one task at a time. Not only does this practice help preserve your brain health, but studies also show we are more productive when we concentrate fully on a single task.

Sleep is nonnegotiable

Research indicates that consistently getting fewer than seven hours of sleep each night can contribute to early cognitive decline. While it may be tempting to sacrifice sleep for productivity, our bodies truly require that full seven hours to function optimally.

Dr. Sarah Bullard is the director of psychology at Gaylord Specialty Healthcare in Wallingford.