Six Pillars of Brain Health – Expert Guide

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Pillar 1: Be Social – Stay Socially Engaged

Key Points

• Keep in touch with friends and family
• Social opportunities exist outside your home
• Consider adopting a pet
• Avoid isolation
• COVID-19 increases risk for the homebound
• Use social media mindfully
• Helping others improves your emotional health
• Social bonds benefit you throughout life

Report on Social Engagement

Here is a clear, engaging, senior-friendly report on Brain Health – Pillar 1: Be Social & Stay Socially Engaged, suitable for your healthcare blogging style (Ageing Gracefully with dignity)

Brain Health Report – Pillar 1: Be Social & Stay Socially Engaged

Staying socially active is one of the strongest and most scientifically supported ways to protect the ageing brain. Human beings are naturally social, and our brain thrives on interaction, communication, and relationships. For older adults, social engagement is not just about companionship—it is a vital pillar of brain health that supports memory, mood, and overall wellbeing.

Why Social Engagement Matters for the Brain

1. Stimulates Cognitive Function

Interacting with others requires attention, memory, processing and emotional understanding.

This keeps the brain active and helps strengthen neural connections.

2. Protects Against Cognitive Decline

Research shows that people who remain socially engaged have a lower risk of developing dementia and age-related memory issues.

3. Improves Emotional Well-Being

Social isolation can lead to loneliness, depression, and anxiety.

Positive social connections boost levels of serotonin and reduce stress hormones.

4. Encourages Healthy Habits

People who socialize more are more likely to be physically active, eat well, and follow healthy routines — all of which support brain health

Practical Ways for Older Adults to Stay Socially Engaged

1. Keep in Touch with Family and Friends

Make regular phone or video calls.

Invite loved ones for tea, short walks, or small gatherings.

Use simple apps designed for seniors to stay connected.

2. Step Outside the Front Door

There are many social opportunities right in the neighbourhood:

Senior clubs-

Religious or community gatheringsMorning group walks

Local libraries or adult-learning classes

Even a short interaction with shopkeepers or neighbours boosts mood and cognition.

3. Add a Pet to the Family

Pets provide companionship, reduce loneliness, and spark social interactions with other pet owners outdoors.

Dogs encourage walking, which doubles the brain health benefits.

4. Volunteer or Join a Group Activity

Community service

Yoga or laughter therapy groups

Music, singing, or dance classes

Gardening clubs

Purpose-driven activities improve brain resilience.

5. Learn Something New — Socially

Combine mental stimulation with social contact by joining:

A book club

A cooking workshop

Online senior learning groups

Learning with others keeps the brain flexible

How Social Engagement Protects the Ageing Brain

Neuroscience Insight

Social interaction increases:

Blood flow to the brain

Growth of new neural connections

Production of brain-protective chemicals

It also helps maintain the brain’s executive function, enabling better decision-making, planning, and independence.

Warning Signs of Social Isolation in Seniors

Recognising early signs helps prevent long-term emotional or cognitive harm:

Avoiding calls or visits

Spending most time alone

Feelings of sadness or irritability

Sleeping too much or too little

Losing interest in hobbies

These signs indicate the need for gentle social re-engagement

Simple Daily Social Routine (For Seniors)

Morning: Short walk + greet neighbours

Afternoon: Call one friend or family member

Evening: Join a group activity, prayer meeting, or hobby time

Throughout the day: Engage with people whenever possible

Small steps add up to better brain health.

Conclusion

“Be Social – Stay Engaged” is a powerful pillar for preserving brain health, especially during ageing. Social connections nourish the mind, uplift the spirit, and keep cognitive decline at bay. Seniors who maintain relationships, communicate regularly, and participate in community life enjoy better memory, sharper thinking, and a more meaningful, dignified life.

Pillar 2: Engage Your Brain – Stimulate Your Mind

Key Points

• Pick enjoyable mental activities
• Exercise your brain as you exercise your muscles
• Explore new interests
• Learn with a teacher or partner
• Challenge yourself to improve
• You can start at any time
• Enjoy the process

Report on Cognitive Stimulation

Pillar 3: Manage Stress – Reduce Mental Strain

Key Points

• You can overcome stress
• A stable routine helps
• Physical activity reduces stress
• Social ties improve mood
• Be aware of your stress level
• Laughter restores balance

 report on Mental Well-Being

Pillar 4: Ongoing Exercise – Move for Brain Health

Key Points

• The best exercise types for brain health
• Exercise improves memory, reasoning, attention
• Any movement is beneficial
• Choose enjoyable activities
• Physical activity boosts mental health
• How much exercise is recommended?

Physical Activity Report

Pillar 5: Restorative Sleep – Sleep Fuels the Brain

Key Points

• Make sleep a priority
• Sleep deprivation impacts mental function
• Four key rules for good sleep
• Restful sleep improves brain performance
• Keep worries for daytime

 Sleep & Brain Health Report

Pillar 6: Eat Right – Smart Diet for Brain Health

Key Points

• Make wise food choices
• Limit unhealthy foods
• Be an informed consumer
• Take control of your diet
• Follow the Do’s and Don’ts for brain health

MIND Diet – What to Eat

• Leafy greens: 6× weekly
• Other vegetables: daily
• Berries: 2× weekly
• Whole grains: 3× daily
• Fish: weekly
• Poultry: 2× weekly
• Beans: 4× weekly
• Nuts: 5× weekly
• Extra-virgin olive oil: daily

Avoid

• Red meat
• Pastries & sweets
• Cheese
• Butter/margarine
• Fried/fast foods

Source: Harvard T.H. Chan School of Public Health

Discussion Questions

1. What does it mean to be socially engaged?
   • Being with people?
   • Engaging in meaningful activity?
   • Both?
   • How does it relate to loneliness?
2. Does the type of social engagement matter?
   • Individual vs group
   • Group size
   • Family vs friends
   • Spouses/partners
   • Physical contact
   • Reciprocity
   • Frequency, intensity, diversity
   • Emotional complexity
3. Does purpose matter?
   • Volunteering
   • Sense of purpose

You are not sick, you are just getting older.

 

Ageing Gracefully 

You are not sick, you are just getting older.

Many “diseases” are not actually diseases 

They are natural changes that occur in the body with age.

The five tips given by the director of a hospital in Beijing for the elderly,Read carefully -

 1️⃣ Poor memory

This is not Alzheimer's.This is a natural process of the brain to protect itself.Don't be afraid—the brain is aging, not sick.If you forget where you kept your keys,But let's find it ourselves -So it is not dementia.

2️⃣ Slowing down walking speed or unsteady legs

It's not paralysis — it's muscle weakness. Treatment is not medicine – the real solution is to move more.

3️⃣ Insomnia

This is not a disease, just the rhythm of the brain is changing. Sleep patterns change with age. Do not depend on sleeping pills –They cause falls, forgetfulness and weakness. The best “sleep cures”: spend some time in the sun during the day And maintain regular routine.

4️⃣ Body pain

This is not arthritis, Rather, it is the result of the natural weakness of the nerves with age.

5️⃣ Pain in hands and legs all the time

Most people ask –“Is it Arthritis have the bones grown?” But 99% of pain is not caused by any disease. Nerve sensitivity decreases with age, That's why the pain is felt more. This is called central sensitization. No medicine – light exercise, physiotherapy, Warm water fomentation and light massage are more effective.

 6️⃣ “Abnormal” values in medical report

They also do not always indicate illness –Because the standards are built on old parameters.

7️⃣ According to WHO (World Health Organization)

The testing standards for the elderly should be a little looser. A little too much cholesterol is not harmful –In fact, such people live longer! Because cholesterol is important for hormones and cell membranes. Very low cholesterol reduces immunity.

According to China,

The ideal blood pressure for the elderly is 150/90 mmHg, Whereas for youth 140/90 mmHg. Aging is not a disease; Don't consider it a disease.

8️⃣ Getting old is not a disease -

This is a natural phase of life.

Tips for the elderly and their children:

Ageing Gracefully 

• 1️⃣ Not every discomfort is a disease.
• 2️⃣ Fear is the biggest enemy of the elderly. Don't become a slave to reports and advertisements.
• 3️⃣ Children's duty is not only to take parents to the hospital, Rather walking with them, sitting in the sun, talking, Eating together and maintaining emotional relationships.

Aging is not the enemy -

Sitting still is the real enemy!

🌿 Stay healthy, stay active!

Thoughts from a Brazilian cancer expert:

• 1️⃣ Old age officially starts from 60 and lasts till 80.
• 2️⃣ “Fourth stage” — 80 to 90 years.
• 3️⃣ “Longevity” — after 90.

• 4️⃣ The biggest problem of old age is loneliness.

After the departure of the partner, widowhood can become a burden for the family. Therefore, maintain relations with friends and keep meeting them. Don't be a burden to your children and grandchildren (even if they say no).

My suggestion:

• Keep your life in your hands -
• When to go out, with whom to stay,
• What to eat, wear, read, watch,
• Who to call – decide all this yourself.

Otherwise you will become a burden on others.

*You are not sick, you are just getting older.*

Many “diseases” are not actually diseases 

They are natural changes that occur in the body with age.

The five tips given by the director of a hospital in Beijing for the elderly,

Read carefully -

1️⃣ Poor memory

This is not Alzheimer's.

This is a natural process of the brain to protect itself.

Don't be afraid—the brain is aging, not sick.

If you forget where you kept your keys,

But let's find it ourselves -

So it is not dementia.

2️⃣ Slowing down walking speed or unsteady legs

It's not paralysis — it's muscle weakness.

Treatment is not medicine – the real solution is to move more.

3️⃣ Insomnia

This is not a disease, just the rhythm of the brain is changing. Sleep patterns change with age. Do not depend on sleeping pills – They cause falls, forgetfulness and weakness.

The best “sleep cures”:

spend some time in the sun during the day

And maintain regular routine.

4️⃣ Body pain

This is not arthritis,

Rather, it is the result of the natural weakness of the nerves with age.

, 5️⃣ Pain in hands and legs all the time

Most people ask –

“Is it arthritisHave the bones grown?”

But 99% of pain is not caused by any disease.

Nerve sensitivity decreases with age,

That's why the pain is felt more.

This is called central sensitization.

No medicine – light exercise, physiotherapy,

Warm water fomentation and light massage are more effective.

, 6️⃣ “Abnormal” values in medical report

They also do not always indicate illness –

Because the standards are built on old parameters.

, 7️⃣ According to WHO (World Health Organization)

The testing standards for the elderly should be a little looser.

A little too much cholesterol is not harmful –

In fact, such people live longer!

Because cholesterol is important for hormones and cell membranes.

Very low cholesterol reduces immunity.

According to China,

The ideal blood pressure for the elderly is 150/90 mmHg,

Whereas for youth 140/90 mmHg.

Aging is not a disease;

Don't consider it a disease.

, 8️⃣ Getting old is not a disease -

This is a natural phase of life.

, Tips for the elderly and their children:

1️⃣ Not every discomfort is a disease.

2️⃣ Fear is the biggest enemy of the elderly.

Don't become a slave to reports and advertisements.

3️⃣ Children's duty is not only to take parents to the hospital,

Rather walking with them, sitting in the sun, talking,

Eating together and maintaining emotional relationships.

Aging is not the enemy -

Sitting still is the real enemy!

🌿 Stay healthy, stay active!

Thoughts from a Brazilian cancer expert:

1️⃣ Old age officially starts from 60 and lasts till 80.

2️⃣ “Fourth stage” — 80 to 90 years.

3️⃣ “Longevity” — after 90.

4️⃣ The biggest problem of old age is loneliness.

After the departure of the partner, widowhood can become a burden for the family.

Therefore, maintain relations with friends and keep meeting them.

Don't be a burden to your children and grandchildren (even if they say no).

My suggestion:

Keep your life in your hands -

When to go out, with whom to stay,

What to eat, wear, read, watch,

Who to call – decide all this yourself.

Otherwise you will become a burden on others.

William Shakespeare said:

“I am always happy because I do not expect anything from anyone.”

Hope is the greatest sorrow. There is a solution to every problem –Except death.

• Before you speak... listen.
• Before you write... think.
• Before criticizing... look within yourself.
• Before you react...take a deep breath.
• Before you die...live to the fullest!

The best relationship is not one where people are perfect, Rather, those where people know how to make life beautiful. See the shortcomings of others, but also appreciate their qualities.

• If you want to be happy – make others happy.
• Want to get something – give something first.

Surround yourself with loving, smiling, positive people.

And become like that yourself.

Life seems difficult, tears come,

Still smile and say –

"Everything will be fine,

Because I am still moving forward in the journey!”

😄 Little test:

If you did not send this message to anyone,

So it means – you are a little lonely and sad 

Send this message to your loved ones —

They will never forget you! 

> “I am always happy because I do not expect anything from anyone.”

Hope is the greatest sorrow.

There is a solution to every problem –

Except death.

Before you speak... listen.

Before you write... think.

Before criticizing... look within yourself.

Before you react...take a deep breath.

Before you die...live to the fullest!

The best relationship is not one where people are perfect,

Rather, those where people know how to make life beautiful.

See the shortcomings of others, but also appreciate their qualities.

• If you want to be happy – make others happy.
• Want to get something – give something first.

Surround yourself with loving, smiling, positive people. And become like that yourself. Life seems difficult, tears come, Still smile and say – "Everything will be fine, Because I am still moving forward in the journey!”

😄 Little test:

If you did not send this message to anyone,

So it means – you are a little lonely and sad 😜 Send this message to your loved ones — They will never forget you! 

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139 devices

Omron

10 Series Upper Arm Blood Pressure Monitor (BP7465)

$$$$

Omron

10 Series® Wireless(HEM-7320) (BP7450)

$$$

Omron

3 Series®(HEM-7311) (BP7100)

$

Omron

3 Series Upper Arm Blood Pressure (BP7150)

$

Omron

3 Series® Wrist Blood Pressure Monitor(HEM-6181) (BP6100)

$

Blipcare

4G Cellular Blood Pressure Monitor (BP800)

Price Not Available

Omron

5 Series®(HEM-7311) (BP7200)

$

Omron

5 Series® Wireless(HEM-7311) (BP7250)

Price Not Available

Homedics

500 Series Arm Blood Pressure Monitor with Voice Out Guide (BPA-900BT-WT)

$

Homedics

600 Series Upper Arm Blood Pressure Monitor (BPA-H150BT)

Price Not Available

Homedics

600 Series Wrist Monitor (BPW-H190BT)

$$

Omron

7 Series Upper Arm Blood Pressure Monitor (BP7360)

$$$

Omron

7 Series® Wireless(HEM-7320) (BP7350)

$$$

Homedics

700 Series Upper Arm Blood Pressure Monitor with 5-Day Trend (BPA-100TRBT)

$$

Homedics

700 Series Wrist Blood Pressure Monitor with AM/PM Averaging (BPW-800BT-WT)

$

Homedics

800 Series Upper Arm Blood Pressure Monitor (BPA-H190BT)

Price Not Available

Homedics

900 Series Upper Arm Blood Pressure Monitor with Irregular Heartbeat + Advanced Detection (BPA-100AHBT-WT)

$$$

SOMNOmedics

ABPMpro (N/A)

Price Not Available

A&D Medical

Advanced Manual Inflate Blood Pressure Monitor(UA 705V, 704) (UA-705)

$

Viatom

AirBP (BP1/BP1A)

Price Not Available

Avita

Arm Type Blood Pressure Monitor (BPM636)

Price Not Available

Beurer

Auto 400 (BM72)

$

Omron

Automatic Upper Arm Blood Pressure Monitor(HEM-9210T) (AASN-222)

$$$$

Transtek

Blood Pressure Monitor (TMB-2287-K)

Price Not Available

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