It is considered natural for your brain to change, and become slower as you age. But there are ways to care for your brain and maintain cognitive wellness at any age. Although heredity is a contributing factor to cognitive function, your lifestyle plays a major role in how well your brain functions as you age.
Failing brain health has, unfortunately, become a public health epidemic. According to research by the American Heart Association, 3 out of 5 Americans will develop a brain disorder in their lifetime. With that in mind, it has never been more critical for you to take your brain health seriously.
Try these 13 tips for strengthening your brain and supporting good cognitive health.
Take Care of Your Physical Health:
- Exercise regularly. Physical activity delivers more blood circulation and oxygen to your brain and helps form new neural connections. Research has shown that at least 150 minutes of moderate-intensity aerobic exercise each week, as well as exercises focused on strength training, is an adequate fitness goal.
- Stay well hydrated. With the brain being made up of 80 to 85% water, drinking plenty of pure water every day is essential to maintaining good brain health.
- Eat healthy. Studies have shown that plant-based nutrition containing plenty of antioxidants, vitamins, and minerals is extremely beneficial for brain health. Nutrients like omega-3 fatty acids from flax seeds have also been shown to be very helpful for good cognitive function and emotional well-being.
- Get plenty of sleep. Lack of sleep impacts chemicals in your brain, such as serotonin, which is a mood stabilizer. Deficiencies in this hormone may lead to depression. Getting adequate rest will refresh you and hit the reset button in your brain, which improves your mood and helps to give you a positive outlook on life.
- Treat chronic conditions. Many serious health issues like obesity, diabetes, high cholesterol, and hypertension can negatively impact your brain. Adopting healthier lifestyle habits can help you to better manage, and in many cases even reverse, some of these health conditions.
- Quit tobacco and alcohol. Tobacco use affects your body systemically. Brain scans show that smoking thins your cerebral cortex, which is responsible for many important thought processes. The use of alcohol can cause your brain neurons to become smaller. Over time this can lead to problems with thinking, memory, and performing everyday tasks.
Stay Connected:
- Be social. Stay in touch with family and friends. Make new connections by being active with a local church, volunteering in your community, and getting together with others who share your interests. Social connections help to slow the rate of memory decline and enhance many other mental and physical health outcomes.
- Use technology to your advantage. Face-to-face interactions are usually more meaningful. However, using technology (like video calls) can be a helpful alternative when distance makes connecting in person a challenge.
Manage Stress:
- Take time to relax and regenerate. Relaxation reduces inflammation in your body and helps to recharge your brain. Consider ways to regenerate like deep breathing exercises and prayer. Enjoying soothing baths, inspirational reading, and relaxing music are also helpful strategies. And try to simplify your life wherever possible.
- Spend more time outdoors. Being outside in nature provides many physical and mental benefits. Numerous studies have shown that regular time in nature lowers stress, reduces inflammation in the body, and normalizes blood pressure.
- Keep learning. People who are continuous learners are shown to have stronger cognitive functions. Take courses online or visit the adult education center at your local college. Learn a musical instrument or a new language. Pick up a hobby. Challenge yourself by memorizing poetry or portions of Scripture.
- Cultivate gratitude. Counting your blessings is a powerful way to increase your resilience. As you learn to recognize and appreciate even the smallest benefits you have in your life, your gratitude and joy will increase. Thank others often, seek to be helpful where you can, and try to learn a character-building lesson from every difficulty that comes your way.
- Read more. Research shows that reading promotes mental and emotional health. Studies also reveal that regular reading can lower blood pressure, reduce stress, and improve the quality of sleep which, as mentioned above, contributes to overall brain health.
By adopting these tips into your lifestyle you can reduce your risk of poor brain health and cognitive decline. Keeping your brain healthy will help you live a more rewarding life.
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