Future-Proof Your Brain

Welcome back to the LenDentonThrive Letter. This is where I write every week about the ThriveLife - my food-first, gym-optional approach to help you lose weight, get fit, and stay fit for life!

This week, I’m thinking about brain health. This is a topic that’s really important, but most of us seldom think about it. And, it’s talked about far less than other serious ailments such as heart disease. However, a recent study by the American Academy of Neurology states that 1 in 2 Americans is affected by a neurological disease or disorder!  

That’s huge!

Most of us know someone with a neurological disorder. And in most cases, these types of conditions can have a significant impact on a person’s quality of life. So, with that in mind, let’s quickly explore five ways that every guy can take better care of their brain health.

1 - Exercise more - regular aerobic exercise is a key component in better brain health. Brisk walking, cycling, jogging, or swimming all promote improved blood flow to the brain, as well as reducing the likelihood of obesity. A good target is 150 minutes of exercise per week, or a cumulative 20-30 minutes per day.

2 - Eat a brain-supportive diet - Our diet, what we eat daily, is the foundation of our overall health, including our brain health. But, as I’ve noted many times in this newsletter, our Standard American Diet (aka SAD) is profoundly unhealthy. The high consumption of ultra-processed foods and sugary drinks dramatically increases obesity and obesity-related diseases like cardiovascular disease and diabetes - which can wreak havoc on our brain health.

The key is to eat smarter! I’ve written extensively about that here and here. Some health professionals recommend the Mediterranean-style diet or the MIND diet. Whatever your dietary preference, remember that the food you eat is a major factor in your brain health.

3 - Prioritize sleep - sleep is the under-appreciated hero of brain health. According to SleepFoundation.org, adults need at least 7 hours of quality sleep per night. Less than 7 hours of sleep per night means that you’re in a sleep deficit. Memory and cognition have been shown to improve as sleep improves. Conversely, the risks of obesity, hypertension, chronic heart disease and diabetes all increase as sleep declines. 

Better sleep means better health, including better brain health. Aim for 7-9 hours of sleep every night. For more on becoming a better sleeper, read this.

4- Stay socially connected - Being socially active is an often overlooked way to maintain good brain health. According to Baptist Brain and Spine Care, staying socially active through volunteering, music, group exercise, or dance is one of the best ways to protect memory and prevent cognitive decline.

5 - Drink less alcohol - In recent years, we’ve learned a lot about how alcohol can affect brain health. While we still have a lot to learn, it’s becoming clear that alcohol consumption has negative effects on overall brain health. While there is still a lot of work to be done regarding determining the right amount of safe alcohol consumption, it’s clear that less is better for long-term brain health.

Bonus Tip 1: Train your mind. Replace passive activities such as watching TV or scrolling social media with more active things like learning new skills/languages or solving puzzles. This creates new neural pathways that protect brain function over time.

Bonus Tip 2: Get regular (annual) physical exams. When it comes to brain health, early detection is the best approach. Know your key metrics to keep tabs on physical factors that can affect your overall brain health. These include your blood pressure and cholesterol. This is especially important if you have a family history of cardiovascular disease (things like heart attack or stroke). 

Our brain health is something that most of us take for granted - until we begin to notice that it’s changing. Whether you’re 35 or 65, start focusing on maintaining and improving brain health now so you’ll never have to worry about fixing it later!

Smarter, Not Hard

Remember, sustainable health and fitness is not about sheer willpower or perfection. It’s about consistency and making smarter choices. You don’t need crazy diets or killer workouts. You need smart daily habits that fit into your life and that you actually enjoy doing. 

Here’s two ways I can help you build your own ThriveLife:

1 - Subscribe to the LDT Letter for weekly tips and strategies

2 - Join the wait list for my upcoming new book ThriveLife Transformation, where I’ll show you how to build a healthier version of YOU with 6 Smart Daily Habits that you can do in 30 minutes a day. 

To join the waitlist, just reply to this newsletter and say “Sign me up!” I’ll send you an email when the book is available.

Thanks for reading today.

And remember, God loves us. He wants us to thrive. So, let’s do this together!

All the best… Len

Healthy dads raise healthy families!

My mission is to help 1 million men raise healthy families for the Kingdom of God. So, I write this newsletter to make a positive impact on the lives of men and their families. If you found this information useful, please consider subscribing to receive new editions each week. And, please share this with friends or family that would benefit from the ThriveLife!

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