As you age, your brain size starts shrinking. When this happens, some of your nerve cells inside the brain can shorten or lose connection with other nerve cells. Besides, the blood flow inside the brain slows down as you age. The occasional memory problems we encounter with age are indicative of natural changes in brain structure and its functioning. These modifications slow down the number of tasks that the brain does continuously, causing it difficult to grab new concepts. These amendments may be stressful and can seem away from pleasant when we want to grab new things or balance multiple responsibilities. So, here in this post, I am going to share a few good habits that you should keep doing to keep your brain healthy and active.
- Exercise: Doing physical exercise daily is proven to help maintain blood circulating to the brain and lowers the risk of developing dementia-related conditions such as high BP. Having a nice stroll daily helps a lot to boost your memory and cognitive ability. Not only this, exercising daily helps in developing helpful brain chemicals and alleviates stress hormones. Exercises that require hand-eye movement or complicated reflexes help in building the brain.
- Eat a brain-building diet: Our brain also needs power as our body. Following a diet based on fruits, vegetables, wheat, protein, healthy fat not only offers many health benefits but also helps improve memory. Furthermore, you can also include in your diet omega-3 fatty acids which are found particularly in fish, salmon, tuna. Studies have shown that omega-3 fatty acids are very helpful for our brain health. If you are not fond of seafood you can have walnuts, kidney beans, spinach, broccoli, soybeans, pumpkin seeds, etc in your diet. Besides, it is good to limit the calories and saturated fat that come from foods such as butter, cheese, cream, ice-cream, etc. as having these things high in your diet raises the risk of dementia. Moreover, drinking green tea regularly can improve memory and mental alertness, and slows down brain-aging.
- Plenty of sleep: Not having enough sleep can cause issues with memory, concentration, and other intellectual functioning. According to research, when we sleep memory and recently adapted knowledge transfers to the more permanent area of the brain. People with the age of 65 or more must have 7-8 hours of sleep whereas people between the age of 26-64 must have 7-9 hours of sleep. A tip to get a good sleep is to choose a bedtime and adhere to it as having a fixed time can help you sleep better. Also, avoid eating heavy foods at night, if you feel hungry, have a small snack such as nuts, or a slice of fruit. Do not take coffee, alcohol, cola, and cigarettes before 4-6 hours to bedtime.
- Laugh: Laughter is the best medicine and the same thing goes with the mind, body, and memory. Emotional reactions are limited to particular brain areas but laughing involves multiple areas around the entire brain. Also, hearing jokes and figuring out funny lines often stimulates regions of the brain that are essential to learning and innovations. It is also good to spend time with people who laugh easily by oneself and on the pranks in life and the one finds the joy in daily life. As their laughter and fun perspective is universal.
- Avoid having stress: Studies have linked stress to memory loss. Stress is the greatest enemy of the brain. With age, persistent stress kills brain cells and affects the hippocampus, an area of the brain responsible for creating new memories and recalling the old ones. So, to manage the stress it is good to do meditation, maintain a balance between the work and leisure time, concentrate on doing one task a time rather than attempting to do multiple tasks, try to express your emotions rather than keeping in.
Conclusion: A healthy lifestyle can help protect you from various threats like high BP, high cholesterol, diabetes, and over-weight. Trying to find out new ways to boost your brain will raise the chances for your brain to survive for years.