10 Ways to Keep Your Brain Healthy
- Written by News Company
Our brain is one of the most important organs of our body. It is our brain that enables us to express our emotions and thoughts in creative ways and coordinates all our movements, from being able to write to running a marathon. Moreover, it is the brain that stores all of our precious memories and allows us to put together a jigsaw puzzle or win that all-important game of chess.
However, many of us take this powerful organ for granted. It is when we start suffering from memory loss after the age of 50 that we start worrying about our mental health. What if it continues to decline with time? What if you start losing your memory as you grow old? According to a renowned neurosurgeon Dr. Timothy Steel, there are many ways to ensure the effective functioning of your brain throughout your life. By taking the right steps from an early age, you can keep your memory sharp.
Here are 10 ways to keep your brain healthy, regardless of your age:
1) Continue learning something new
Higher levels of education are connected to better functioning of the brain in people of all ages. This is because education keeps a person mentally active, helping to keep your memory strong. When you are constantly challenging your mind with new forms of mental exercise, you activate the processes that stimulate brain cells and improve overall brain functions in the process.
There are many ways to stay mentally active. Many people have jobs that provide them with new challenges regularly, while others continue to build on their skills and knowledge through advanced qualifications and regular training programs. You can also take up a new hobby, learn a new skill, or volunteer for projects that will require a new skill set.
2) Get some exercise
Do you feel energized and refreshed after a workout? This happens because people who exercise regularly have a greater amount of oxygen-rich blood being supplied to the area of the brain that affects your thought process. Moreover, exercise improves the connection between individual brain cells and encourages the development of new cells, resulting in better performance of the brain.
Exercise also helps lower blood pressure and cholesterol, balance blood sugar levels, and reduce stress; all of these factors contribute to better mental health. And another thing, in case you have a doubt n how to choose the right equipment for exercise check here more info.
3) Have a healthy diet
Your diet has an important role to play in improving your concentration and memory and keeping your brain healthy. Here are the top 5 brain-boosting foods to include in your diet:
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Fish: Fatty fish such as sardines, salmon, and trout are excellent sources of Omega-3 fatty acids. Our brain needs Omega-3 to maintain its memory and learning capabilities and build new brain cells, which makes fish a great food item to eat regularly.
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Broccoli: This magical vegetable is rich in antioxidants and meets 100% of our required daily vitamin K intake, which is known for improving memory.
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Nuts: Nuts are packed with healthy fats, vitamin E and antioxidants, all of which are beneficial for the brain. Walnuts, in particular, make excellent snacks as they also contain Omega-3 acids.
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Eggs: An excellent source of vitamin B6 and B12, choline, and folate, eggs provide some great nutrients for brain health.
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Dark chocolate: The flavonoids found in dark chocolate are known to improve memory and learning. Research has proven that they also slow down mental decline.
4. Have an active social life
As humans, we value social interactions. This is true even for those who are introverts. The chance to explore new social experiences and fostering positive relationships with the people we love can help enrich our lives.
Studies have proven that having an active social life reduces the risk of dementia and Alzheimer’s disease. This is because social connections strengthen the connection between brain cells and keeping them strong.
There are several ways to activate your social life. You can join a hobby group or book club, spend quality time with family and friends, or volunteer for a cause you feel strongly about.
5) Get enough sleep
A lack of sleep worsens your overall health and has negative effects on the brain as well. Your brain needs time off to be able to function effectively. Experts recommend sleeping for 7-9 hours every night for optimum health. Even sleeping 1-2 hours less than your daily requirement significantly affects your memory, problem-solving skills, and creativity.
You must be familiar with the tired, groggy feeling you get if you don’t sleep well at night. This happens when your brain doesn’t get the rest it needs. Your brain is unable to perform to its full capacity without adequate sleep. Make sure to have a regular sleeping routine, go to bed early, and wake up at the same time every day. Moreover, avoid screens for an hour before your bedtime for a good night’s rest.
6) Improve your cardiovascular health
A healthy heart means a healthy brain. Therefore, you must improve your cardiovascular health if you wish to provide a power boost to your brain. High cholesterol or blood pressure, diabetes, and smoking all have an adverse effect on the blood flowing to the brain. These conditions make it difficult to meet the blood requirements of the brain and nurture the brain cells. In more severe cases, blood clots may form in the arteries, cutting off the supply of blood to certain sections of the brain, resulting in brain damage.
Having a healthy lifestyle, which includes regular exercise, a healthy diet, and avoiding excessive intake of alcohol or tobacco, can ensure that you stay on top of your overall health.
7) Learn to go of your problems
People who are depressed or anxious tend to have poor mental health. If you find yourself constantly worrying about certain things in life and feeling anxious because of them, it is important to find ways to calm your mind.
For instance, if you tend to have a million thoughts running through your mind just before you sleep because of all the things you need to accomplish the following day, it is unlikely that you will be able to sleep well. Instead of worrying, try to make a list of things to do instead so that you know what you need to get done. This way, you can sleep in peace, knowing you have a plan in place for the following day.
8) Meditate
Meditation is known to reduce fatigue, anxiety, and depression and calm your brain, improving overall mental health. It is also very beneficial for those who have insomnia as it helps in making you sleep on time and enjoy a good night’s rest. Just 10-15 minutes of meditation a day can help you feel less anxious and even improve your mental focus.
9) Laugh all you want
Laughter is an excellent medicine for mental health, just as it is for the rest of your body. While emotional reactions are limited to certain sections of the brain, laughter is known to engage several sections of the brain at once.
Whether you love cracking jokes yourself or hanging out with those with a great sense of humor, all of these activities encourage the brain to learn and be creative with its thought process. Not only do you think broadly as a result, but you are also able to form better connections with others through the use of laughter therapy.
So, how can you learn to laugh more? Here are some ways:
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I. Poke fun at yourself: The best person to start making fun of is yourself. You don’t have to take yourself so seriously. Share those embarrassing stories and make others laugh too in the process.
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II. Make friends with fun people: People who find fun and laughter in everyday situations are the people you need to be friends with. Their playful nature is contagious.
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III. Spend time with children: Want to be carefree and let go of your troubles? Play with children. They are sure to teach you a thing or two about having fun.
10) Engage in mentally stimulating activities
Your brain is like a muscle. You need to continue using it in order to keep it in top condition. There are many mentally stimulating activities that you can take part in – crosswords, Sudoku, jigsaw puzzles, reading, and playing cards or chess are all excellent ways to develop your critical thinking and problem-solving skills.
Such activities are workouts for your brain, just as exercise is the workout for your body. Instead of spending your time watching television, which does nothing to stimulate your brain, engage in activities that train your brain to perform better instead.
The Final Word
Some degree of mental decline is normal as you grow old. However, there are plenty of things you can do to slow it down. Several studies have proven that healthy habits and some changes to your lifestyle can help improve, preserve, and protect the functioning of your brain over time.
The most important thing is to believe in yourself. Instead of thinking you have no control of your brain and blaming your age for any mishaps, implement the above tips to improve your mental health. If you believe your actions can ensure the wellbeing of your mind, you are much more likely to keep your mind active and sharp, regardless of your age.