The brain and its functionality changes with age. To sharpen focus, enhance memory, and improve its capabilities, the brain needs to be taken care of. The brain is one of the most important organs in the body; it controls everything we do. Let’s discuss brain health.
Though cognitive decline is one of the most common and feared aspects of aging, it is in no way inevitable. Risk factors like genetic history and age may be uncontrollable.
However, a healthy lifestyle, diet, mental and physical exercises can help protect, perhaps even prevent cognitive ailments and boost brain health.
The best ways to keep your mind sharp and your brain healthy are simple, cost-effective, and holistic. To help you get started, here are some helpful ways to boost your brain health.
Move your body, and the mind will follow
Physical exercise is one of the most productive methods of improving mental sharpness. A moderate but regular exercise regimen of 20-25 minutes can keep health conditions like cardiovascular diseases and obesity at bay which can lead to dementia.
Cardiovascular exercises like swimming, running, and bike riding helps blood circulation and keeps the brain activity agile and healthy. Physical activity also increases blood flow in the brain area that is responsible for memory retention.
Eat right and on time
A well-balanced diet isn’t just essential for a healthy body, it’s extremely important for a sharp and healthy mind. Nutritious and organically produced fruits and vegetables play an integral part in delaying cognitive impairment.
- Fish, which is rich in omega-3 fatty acids and proteins, lowers the risk of strokes, dementia, and Alzheimer’s. Two servings of fish every week helps enhance memory and heart function.
- Whole grains, seeds, and nuts are a rich source of Vitamin E, which helps reduce mental decline.
- Like olive oil, dark chocolate, and unsaturated oils are powerful antioxidants and boost brain health and activity.
- Blueberries, strawberries, raspberries protect the brain from the effects of dementia and Alzheimer’s disease. Diets that are rich in berries improve muscle and memory function.
- Organically farmed poultry, fresh red-meat in healthy amounts are rich is essential proteins and fats. They help brain function, enhance cognitive abilities, and improve memory retention.
Avoid shortcuts and don’t skip meals. Start the day with a healthy, high-protein breakfast. Eat at regular intervals, at approximately the same time every day. With age, both the body and the brain crave routine and regularity.
Flex your brain and learn a few new tricks
Keeping the brain agile and active will help it resist damage and cognitive decline. Flexing the brain by engaging it in challenging exercises strengthens the intricate connections between the brain cells.
- Mentally simulating activities like word and jigsaw puzzles or mathematical exercises improve brain activity.
- Learning a new language, a musical instrument, a new skill like painting, carpentry, singing improves mental dexterity.
- Games like chess and poker improve cognition and mental agility.
Much like any other muscle in the human body, the brain strengthens the more you exercise it.
Brain exercises, diet, and lifestyle improvement will enhance your memory, sharpen focus, and strengthen cognition.
Recharge with sleep
The brain deserves and needs rest after all the hard work that it does. Make sure that you get at least eight hours of sleep every night. And as you grow older, naps become increasingly important. Naps are an excellent way of rebooting and recharging your brain.
- An afternoon nap for 20 minutes in the afternoon can energize you for the rest of the day. 20-minute naps also enhance attention and motor skills.
- Research suggests that hour-long or 90-minute naps make fresh connections and associations in the brain. They can help the brain solve creative problems and find ingenious solutions.
Letting go of bad habits is a big part of growing up. With age, the brain along with other organs in the body, become less tolerant towards stimulants. Stimulants such as alcohol, nicotine, and drugs can cause irreparable damage.
- Tobacco in any of its forms is extremely harmful to brain activity and should be avoided. Nicotine consumption increases the risk of cognitive ailments like dementia and Alzheimer’s disease drastically.
- Alcohol, whether abused or consumed sparingly, affects brain activity adversely. Avoid drinking alcohol as you age, to help protect against cognitive decline.
- Drugs like amphetamines and benzodiazepines should also be avoided. Though they are used in the treatment of serious mental and physical health conditions, they are very easy to get addicted to. Moreover, they alter and affect brain chemistry and activity. If already dependent, wean yourself off these drugs, to protect the brain’s functionality from damage and decline. Seek help from a professional if you need it.
The human brain is one of the most fascinating and spectacular wonders of our world. It doesn’t take fancy or expensive equipment to enhance and maintain its incredible proficiency.
Brain exercises, diet and lifestyle improvement will enhance your memory, sharpen focus, and strengthen cognition. By focusing on your brain’s health and your mind, you extend the time you have making memories with your loved ones.
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About the writer
Director of Creative Strategy
Greg is Quotacy’s Director of Creative Strategy. He has an eclectic past from working on movie scripts to creating ad campaigns for major brands. His love of creative solutions drove him to strategy, and he now uses his powers to help families protect their loved ones. Outside of work, Greg spends his time off the grid hunting, fishing, camping, biking, hiking, and walking his dogs.