Brain health is an essential part of our well-being, but one that often gets overlooked. Many people don’t realize the impact their brain health can have on their overall physical and mental health. Fortunately, there are many steps you can take to nurture your brain for optimal performance and long-term stability. Here are 10 ways to keep your brain healthy and functioning at its best:
1. Brain-Smart Foods: Eating a nutrient-rich, balanced diet is one of the most important things you can do to support healthy brain function. Foods such as blueberries, salmon, avocado, spinach, nuts, dark chocolate, and eggs all contain omega-3 fatty acids which help to reduce inflammation in the body – including in the brain – and provide fuel for neural pathways. Consuming fiber-rich foods like oatmeal, apples, lentils, and beans also helps keep your brain functioning properly by providing key vitamins and minerals while maintaining sound blood-sugar levels.
2. Supplements: Certain supplements may help boost brain function when taken in moderation, and in consultation with a doctor or nutritionist. Omega-3 fatty acids (found in fish oil), B vitamins (found in green vegetables), curcumin (a compound found in turmeric), Rhodiola rosea (an adaptogenic herb), and probiotics (live bacteria cultures) have all been linked to improved brain power when taken regularly over an extended period of time.
3. Exercise: Physically active people have better cognitive performance than those who lead a sedentary life. Regular exercise helps keep blood flowing throughout the body, including the brain, leading to increased oxygenation and improved focus and memory retention. Aim for 30 minutes of moderate-intensity activity per day.
4. Sleep Patterns: Getting enough quality sleep is key to keeping our brains alert during the day. Studies show a direct correlation between lack of sleep and poor cognitive performance. To get a good night’s sleep, try exercising regularly during daylight hours; avoiding caffeine in the evenings; establishing consistent bedtime routines; avoiding screens before bed; and winding down with relaxation exercises like meditation or yoga before turning in for the night.
5. Social Interaction: Connecting with family members, friends or neighbors socially has been linked to lower rates of dementia later in life, as well as improved mood regulation, which can be beneficial for overall mental wellbeing. Make an effort to stay connected either virtually, over video calls or physically, outdoors, if possible.
6. Cognitive Stimulation: Keeping your mind sharp as you age is important for both short term memory recall and for reducing risks associated with Alzheimer’s disease. Strategies such as reading books related to topics you’re interested in; attending workshops or classes on something new; playing word games or puzzles like Sudoku; learning a new language; asking questions instead of simply hearing answers; writing down thoughts or ideas – all these activities stimulate different areas of your brain, allowing it to remain agile decades into the silver years.
7. Stress Management: Unmanaged stress has been shown to increase anxiety and lead to decreased mental clarity. Chronically elevated levels of cortisol can result in the overproduction of myelin, a fatty substance that regulates the transmission of electrical signals between neurons, and too much myelin can disrupt the brain’s communication balance. Finding ways to manage stress through yoga, meditation, journaling, or talking about feelings can help reduce cortisol levels, leading to increased focus and energy throughout the day.
8. Mental Health Support: Experiencing mental health issues such as depression, anxiety, PTSD, etc. can be mentally and physically debilitating. Professional therapists understand how trauma affects our bodies, and are able to guide us toward healing holistically – improving physical body functions such as circulation, digestion, hormone production, etc., while addressing the emotional issues at hand.
9. Limit Alcohol & Drug Use: Research shows that heavy alcohol consumption decreases neurotransmitter production and leads to permanent changes in signal pathways within our brains, causing irreversible impairments. Drugs like cocaine, amphetamines, etc. affect dopamine production, which encourages dependency much faster than any other type of drug. If you feel like you need help tackling addiction, talk to someone who understands substance abuse today.
10. Avoid Toxins & Pollution: While we don’t always realize it, our environment affects us more than we know. Exposure to hazardous substances causes oxidative damage, leading to inflammation and neurodegenerative conditions that develop over time. To limit exposure, make sure furniture is free from formaldehyde; do not use pesticides or herbicides indoors or outdoors; avoid processed foods made with artificial preservatives; avoid synthetic fragrances; and open windows daily, rather than relying too heavily on air conditioning systems.
Take these small steps today to improve your brain functioning into tomorrow and the years and decades beyond.