Your brain is a vital organ that controls all the functions of your body, including thinking, remembering, speaking, and feeling. Your brain health affects your quality of life. However, your brain health can decline as you age. This can increase your risk of developing cognitive impairment, such as memory loss, dementia, and Alzheimer's disease.
To prevent this, there are some things that you can do to keep your brain healthy. These things are not only beneficial for your brain, but also for your overall health. Here are 7 tips to keep your brain healthy, that you should follow:
1. Exercise regularly
Physical activity such as walking, running, or swimming can increase blood flow to your brain and improve cognition¹. Exercise regularly can also help prevent neurodegenerative diseases such as Alzheimer's disease². A study showed that people who did aerobic exercise for 30 minutes per day and did it regularly at least five times a week, could improve their reasoning ability and brain mass².
Exercise can also reduce stress, improve mood, and make you sleep better. All these things can have a positive impact on your brain health. The type of exercise that is recommended is the one that trains your flexibility and muscle strength, such as dance sport². Do exercise at least 3 to 5 times a week with each session lasting 30 minutes.
2. Eat a healthy diet
The food that you eat has a great influence on your brain health. A healthy diet is a diet that meets your body's needs, low in sugar, salt, and saturated fat. A healthy diet also contains a lot of fiber from vegetables, fruits, and complex carbohydrates such as whole grains².
One of the nutrients that is important for brain health is omega-3. Omega-3 is a type of fatty acid that is known to be good for the brain. Omega-3 can improve memory and prevent the decline of brain function due to aging¹. Omega-3 can be obtained by consuming salmon and sardines¹.
Besides omega-3, another nutrient that is good for the brain is antioxidants. Antioxidants can improve memory, prevent the effects of free radicals, and reduce inflammation in the brain¹. Antioxidants are abundant in vegetables, fruits, and nuts¹. A study stated that consuming foods rich in antioxidants lowered the risk of cognitive decline and dementia¹.
3. Quit smoking
Smoking is one of the bad habits that can damage your brain health. Smoking can increase the risk of thinning in the cortex of the brain¹. The cortex is an important part of the brain that is related to thinking, remembering, language, and perception¹. Therefore, if you are an active smoker, you should quit this habit as soon as possible.
Besides damaging the cortex, smoking can also increase the risk of health problems in the brain, such as stroke, brain aneurysm, and dementia¹. Stroke occurs when blood flow to the brain stops due to blockage or rupture of blood vessels. Brain aneurysm occurs when the wall of a blood vessel weakens and swells. Dementia occurs when cognitive function declines progressively and interferes with daily activities.
4. Get enough rest
Sleeping enough and well is one of the keys to keeping your brain healthy. Sleep can help your brain consolidate memory, clear toxins, and regenerate brain cells⁴. On the contrary, lack of sleep can cause a decrease in concentration, memory, mood, and immunity.
To get a good sleep, there are some things that you can do, such as:
- Set a regular sleep schedule and follow it every day
- Avoid caffeine, alcohol, and nicotine before bed
- Avoid using gadgets or watching television before bed
- Make your bedroom comfortable, dark, and quiet
- Do relaxation such as meditation, yoga, or listening to soft music before bed
5. Do cognitive activities
Cognitive activities are activities that involve thinking, learning, remembering, and problem-solving. Cognitive activities can stimulate the development of new brain cells and increase the connectivity between brain cells. Cognitive activities can also increase your intellectual capacity and prevent the decline of brain function due to aging.
Some examples of cognitive activities that you can do are:
- Reading books, magazines, newspapers, or online articles
- Writing journals, short stories, poems, or blogs
- Solving crossword puzzles, sudoku, rubik's cube, or jigsaw puzzles
- Learning a foreign language, a musical instrument, or a new skill
- Taking online courses, webinars, or seminars
6. Engage in social activities
Social activities are activities that involve interaction with other people. Social activities can provide benefits for your brain health. Social activities can stimulate your brain to communicate and adapt to the environment. Social activities can also keep you away from stress and depression, increase your comfort and self-confidence.
Some examples of social activities that you can do are:
- Spending time with your family, friends, or relatives
- Joining a community or organization that suits your interest
- Participating in volunteer or social activities
- Sharing your experiences or knowledge with others
- Listening or giving support to others
7. Avoid foods high in cholesterol
Cholesterol is an important component of the human brain. However, consuming foods high in cholesterol excessively can increase the level of bad cholesterol (LDL) in your body. Excess cholesterol can cause blockage in the blood vessels of the brain, reducing the oxygen supply to the brain. This can cause someone to have a stroke.
To avoid this, you should limit your consumption of foods high in cholesterol such as fatty red meat, egg yolks, butter, cheese, and coconut milk. Replace these foods with low-cholesterol foods such as skinless white meat, low-fat milk, and tofu.
Those are 7 tips to keep your brain healthy. By applying these tips consistently, you can improve your quality of life and prevent health problems in your brain. Remember that your brain is a valuable asset that needs to be maintained and cared for well.
I hope this article is useful and adds to your insight. If you have any questions or suggestions, please write them in the comment section below. Thank you for reading.
Source:
(1)https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy.(2) https://www.healthline.com/health-news/heres-how-to-keep-your-brain-healthy-as-you-age.
(3)https://www.newscientist.com/article/mg25033300-400-how-to-keep-your-brain-healthy-the-7-things-you-should-do-every-day/.
(4) https://www.healthworldbt.com/7-tips-to-keep-your-brain-healthy/.
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