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5 Ways To Keep Your Brain Healthy
5 ways to keep your brain healthy is our latest blog about mental health. The changes to the brain and body are common as you age. But, there are a few ways you can assist in slowing the decline of memory and reducing the risk of developing Alzheimer’s Disease and other dementias. Here are five suggestions I suggest to my patients, in the order they are important:
1. Daily exercise to increase the power of your brain.
One of the first things I recommend to my patients to continue doing their exercise. Exercise is known to have many benefits, and it’s been proven that exercise regularly benefits the brain. Multiple research studies show that people who are physically active are less likely to experience a decline in their cognitive function and also have a lower chance of getting Alzheimer’s disease. Exercise daily is the number one out of 5 ways to keep your brain healthy.
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These benefits we believe are due to the increased flow of blood to the brain when you exercise. It also counters the natural decrease in brain connectivity that occurs as we age, thereby reversing some of the issues.
Try to exercise at least three times each week for 30-60 mins. You can exercise by swimming, walking and playing tennis or any other aerobic exercise which increases the heart rate.
2. How to protect your brain with Sleep?
Sleep plays a significant function in maintaining your brain’s health. There are theories that suggest sleep aids in the elimination of abnormal proteins from your brain. It also strengthens memories, which improves your memory overall and brain health.
It is crucial to strive to get seven to eight continuous hours of rest each night, not just a few hours that last for two or three hours intervals. Sleeping in a continuous pattern gives your brain time to build up and store your memories in a way that is efficient. Sleep apnea can harm the brain’s health and could be the reason you struggle to get a steady night of sleep. Consult your health care doctor when you or someone in your family suspect that you may have sleep apnea.
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3. Give Your brain-healthy food.
Your diet plays an important part in the health of your brain. I advise my patients to consider adhering to a Mediterranean diet that focuses on whole grains, plant-based food items as well as fish and healthy fats like olive oil. It is a lot less salt and red meat as compared to the typical American diet.
Studies show people who closely follow a Mediterranean diet have a lower chance to suffer from Alzheimer’s disease than those who do not follow the diet. More research is required to discover which elements in the diet exert the most effect on your brain’s performance. We do recognize that the omega-fatty acids in extra-virgin olive oils and various healthy fats are crucial for cells to function properly, are believed to reduce the risk of coronary artery diseases and boost the concentration of your mind, and slow cognitive decline in people who are older.
4. Brain healing with activities.
Your brain is like muscles. You have to exercise it, or else you’ll lose it. There are a variety of things that could be done to help keep the brain healthy like playing crossword puzzles, Sudoku reading, playing cards, reading, or making jigsaws. Think about the cross-training of your brain. It is a good idea to incorporate various methods to improve your effectiveness.
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I wouldn’t recommend any of the expensive brain-training programs that are available today. They often promise that they cannot keep, or concentrate on memorization techniques that don’t apply to everyday life. You can give your brain as much exercise through reading or tinkering by solving puzzles. Don’t be a slave to too much TV, since it’s a passive pursuit that does nothing to stimulate your brain.
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5. Social activities for the brain.
Social interaction helps ward off depression and stress depression and stress both be a cause of memory loss. Look for opportunities to make connections with your loved ones, family members, and other people, particularly when you are living alone. There’s research linking isolation and brain atrophy. Therefore, staying active socially could be beneficial and improve the health of your brain.
