Every brain degenerates with age, and mental function comes along with it. It’s true, there’s no single “cure” that would miraculously treat memory problems and other brain changes that come with aging. However, Science points to a combination of social factors and healthy habits that can help you build, preserve, and protect your brain’s function over time.
According to American Heart Association/American Stroke Association, optimal brain health is characterized by an absence of overt vascular or neurodegenerative injury such as from stroke and Alzheimer Disease (AD).
Here are 15 habits that can help maintain optimal brain Health…
1. Stimulate the brain
Stay sharp, use your brain now, and don’t stop.
The latest research shows that brainy activities stimulate new connections between nerve cells and help the brain generate new cells, leading to”neuroplasticity“.
Therefore, keeping your brain active throughout your life slows mental decline in old age. Here are simple ways of exercising your brain:
- Stay curious, get involved and volunteer to different social activities
- Read books
- Play musical instruments
- Attend lectures and plays
- Enroll in courses at a local adult education center, community college or other community group
- Garden, cook, draw, paint and do some crafts
- Try “mental gymnastics” such as crossword puzzles or math problems
- Learn another language
- Learn new computer skills
- Play cards with family and friends
- Participate in a board, a book club, or a group of any sort
2. Be physically active
Daily physical exercise has been shown to prevent or postpone your risk for developing mental health problems.
Apparently, you don’t need to take up a running marathon. Instead taking a walk for at least 30 minutes or more every day, taking a dance class, or going for a swim, can significantly help you improve cognitive health.
Research evidences show that exercise:
- Helps the brain grow new brain cells (neurons) and increases the connections between brain cells (synapses);
- Boosts blood flow to the brain;
- Increases the size of the hippocampus, the part of the brain responsible for memory, which naturally shrinks as you age;
- Increases the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought;
- Helps prevent stroke and some forms of dementia; and,
- Lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress.
3. Maintain a healthy diet
Good nutrition can help your mind as well as your body. Choose healthy fats that come from plants like polyunsaturated fats from olive oil, instead of saturated fats that come from foods such as cheese.
Moreover, you may consider adding these brain-healthy foods to your menu:
- Colorful fruits and vegetables
- Whole grains
- Blueberries
- Wild salmon
- Nuts and seeds
- Avocados
- Beans
- Citrus fruits
- Colorful vegetables
- Dark chocolate
- Cold-water fish (e.g. salmon)
- Coffee
- Turmeric
- Broccoli
A diet rich in omega-3 fatty acids can also help keep your brain healthy throughout your life.
4. Have plenty of quality sleep
A key way to keep your brain working is shut it off for 7-9 hours a night.
“Sleep is the most important thing you can do to reset the brain, allow it to heal to restore mental health.”
Romie Mushtaq, MD, neurologist and integrative medicine specialist
New research shows that during sleep, the brain clears out toxins called beta-amyloids that can lead to Alzheimer’s Disease. Also, inadequate sleep is linked to slower thinking and higher risk of developing dementia at a later age.
Furthermore, perform a digital detox. Commit to a same schedule each night and turn off all electronics at least 30-60 minutes before bedtime.
Most noteworthy, be wary of sleep medications that can make cognitive problems worse. Instead, talk to your doctor about “sleep hygiene” and learn habits to help you sleep better.
5. Improve your blood pressure
High blood pressure in adulthood increases the risk of developing cognitive problems in later age. Modify your lifestyle, stay lean, exercise regularly, limit your alcohol to two drinks a day, reduce stress, and eat right. And, if you have chronic hypertension, high cholesterol, diabetes, or atrial fibrillation, always consult your doctor.
Check out these natural ways to improve blood pressure without taking medications over time.
6. Improve your blood sugar
High blood sugar can increase your risk for dementia, even without diabetes. Therefore, eat right, exercise regularly, stay lean and avoid highly sweetened foods like sodas and candy.
Here are natural ways to help you in lowering blood sugar levels. But if your blood sugar stays high, consult your doctor as you may need medication to achieve good control.
7. Improve your cholesterol levels
High levels of low-density lipoprotein, LDL or “bad”, cholesterol are associated with an increased risk of developing dementia. Diet, exercise, weight control, and avoiding tobacco can help improving your cholesterol levels.
8. Spend some time for meditation
Meditating for 5 – 10 minutes will not only calm your brain and make it easier to sleep but also it helps to reduce anxiety, depression, fatigue, and confusion.
9. Avoid consuming certain drugs
Consult your doctor before taking any medications either prescription or non-prescription. To have an optimal brain health, you would want to avoid dangerous drug interactions or being over-medicated.
10. Quit smoking
Avoid tobacco in all its forms as it can harm all your organs, including your brain. But stopping now improves your chances for a healthier brain function in the future.
11. Drink alcohol in moderation
Alcohol affects our bodies even stronger as we age. Experts advise a limit of one drink per day for women and two drinks per day for men because excessive drinking is a major risk factor for dementia.
12. Reduce stress
People who are anxious, depressed, sleep-deprived, or exhausted tend to have poor cognitive functions. Hormones secreted during stress have a stronger effect on older brains by challenging your ability to recover from emotional upset.
Put worries away. Note down any lingering thoughts and possible solutions in your journal to help settle your brain. Solve issues slowly while learning more ways to cope with anxiety and tension.
13. Protect your head from falls
Head injuries increase the risk of cognitive impairment even without known concussions.
- Practice balance and strength exercises.
- Beware that drinking and drugs can affect balance.
- Watch for uneven walking surfaces and cords that can trip you.
- Wear shoes or slippers with good soles.
- Avoid going barefoot or walking in stocking feet.
- If you bike or ski, make it a habit to wear a helmet.
14. Be more social
Humans are wired to be social even those who are naturally introverts.
New experiences and friends do more than enrich your life. Strong social ties have been associated with a lower risk of dementia, Alzheimer’s disease as well as lower blood pressure and longer life expectancy. The theory is that social connections help keep the connections between your brain cells (neurons) stronger.
Instead of watching Netflix or scrolling Facebook, spend as much time as you can with friends and family because when you’re socializing, the blood circulates to several different parts of your brain as you’re communicating and formulating responses.
If you’ve been neglecting your social life, here are some ideas to start with:
- Join a service club, book club, hobby group
- Chat with strangers
- Don’t get overwhelmed by those who speak too much
- Learn to act like ‘likeable’ people do
- Don’t be afraid of silence
- Don’t control yourself all the time
- Find a hobby that’s social
- Set aside time on a regularly to connect with friends
- Volunteer
Furthermore, when connecting with friends, you’re less likely to get depressed. Depression can hamper how well your brain works.
15. Try new things
Building new skills throughout your lifetime helps keep your brain healthy by constantly creating new connections between brain cells such as:
- how to cook Indian food
- how to play an instrument
- learning the rules of new card games
- traveling to an unfamiliar city
Conclusion
Maintaining brain health is of greatest importance to the development of different public health sectors such as individual health care, healthcare finance, maintenance of employment and most especially, family and community health.
Therefore, learning these habits and putting it into practice will definitely help our future while building it up for the next generation. Not only by inhibiting the development of brain diseases but also by making our lives more enjoyable throughout our lifetime.
Great suggestions for optimal mental health! Bookmarking this, sharing to several venues, as everyone needs to read this! About 3-4yrs ago I went in for yearly physical. Dr. said, “Cal, your a bit overweight, like 40lbs. your blood pressure high, and cholesterol way out of wack”. Looked at me, as I was playing with death, asking for a heart attack. A day or two later, saw an ol’ buddy hadn’t seen in few years. He was enormous, way too fat! Thought in my mind I had to do something, did not want to look like him!!! So, started my journey looking what I could do. Researched online, not wanting these weight-loss programs eating their food shipments. Still searching, started reading about smoothies. Making perfect sense, I could consume many large amounts of high quality fruits and vegetables. Many which you’ve mentioned above! In a smoothie, using yogurts, berries, spinach, asparagus, quinoa, oats, walnuts, etc. all in one drink! Made smoothie morning noon night for 2.5 mos. pounds dropped off, loosing all 40lbs! Went back to Dr. for follow-up on 3rd month. His mouth dropped open, saying blood pressure normal, cholesterol to lower, good levels, and weight perfect! “How’d you do it Cal?” I said it was simple. Smoothies 3 times a day! And enjoyed them, being Very Tasty! & full all the time. Have gotten away from that for a while, but getting back on that program, helping entire body, especially mental health!
Wow that is really great! It feels so nice to hear about your wellness journey. Truly, a health ‘miracle’ doesn’t exist but to attain optimal health, one should really start by taking simple tips. Simple things lead to bigger things when they accumulate. Just like when you started with those smoothies, it lead to the cure of your hypertension and other blood problems. Thank you so much for sharing this, we hope this serves an inspiration for those aiming for an optimal solution in solving their health problems. Good luck and hope you continue to eat and live healthy.