When it comes to taking care of our health, we often focus on individual body parts or organ systems. However, research shows that many of the lifestyle habits we adopt to promote heart health can also benefit our brain health, and vice versa.

Here are 7 “rules” for simultaneously caring for your heart and brain:.

Rule #1: Eat a Heart- and Brain-Healthy Diet

The foods we eat affect not only our heart health but also our brain health. To promote both, aim for a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and fatty fish.

Avoid processed foods, sugary drinks, and excessive amounts of saturated and trans fats, which can increase your risk of heart disease and stroke and may also harm brain function over time.

Rule #2: Exercise Regularly

Physical activity is important for the health of both the heart and brain. Regular exercise can help reduce your risk of heart disease and stroke by lowering blood pressure, cholesterol levels, and inflammation.

It can also improve blood flow to the brain, which may help protect against cognitive decline and dementia later in life. Aim for at least 150 minutes of moderate-intensity exercise per week, or 30 minutes a day most days of the week.

Rule #3: Manage Stress

Chronic stress can have negative effects on both the heart and brain. It can increase your risk of heart disease and stroke by raising blood pressure and cholesterol levels, and it can also harm brain structure and function over time.

To manage stress, try relaxation techniques like deep breathing, meditation, or yoga. You can also engage in enjoyable activities like spending time with loved ones, reading, or listening to music.

Rule #4: Get Enough Sleep

Getting adequate sleep is important for both heart and brain health. Lack of sleep can increase your risk of heart disease and stroke by contributing to high blood pressure, obesity, and diabetes. It can also affect cognitive function, memory, and mood.

Aim for 7-9 hours of sleep per night, and establish a regular sleep routine to help regulate your body’s sleep-wake cycle.

Rule #5: Manage Chronic Conditions

If you have conditions like high blood pressure, diabetes, or high cholesterol, it’s important to manage them effectively to reduce your risk of heart disease and stroke.

These conditions can also affect brain health over time, so proper management is key. Work with your healthcare provider to develop a plan that includes lifestyle changes and any necessary medications.

Rule #6: Avoid Smoking

Smoking is a major risk factor for heart disease, stroke, and many other health conditions. It can also harm brain function and increase the risk of cognitive decline and dementia. If you smoke, consider quitting.

If someone you know smokes, offer support and resources to help them quit.

Rule #7: Stimulate Your Brain

To keep your brain healthy and functioning well, it’s important to challenge it with new activities and experiences. This can help improve cognitive function and may even help reduce the risk of cognitive decline and dementia.

Engage in activities like reading, puzzles, learning a new skill, or socializing with friends and family to keep your brain active and stimulated.