Just like our body, our brain changes with age. Mental decline is one of the most common effects of ageing but cognitive impairment is avoidable if you take care of your brain function.
We have stated 9 effective ways to keep your brain active and healthy for life. Let us not waste any more of our time and move further to the main subject.
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Mental Stimulation
Neuroscientists have found that doing brainy activities stimulate new connections between nerve cells and help the brain create new cells. This results in neurological plasticity and builds up a reserve to mitigate future cell loss, due to ageing.
Many mentally stimulating activities can help you keep the brain active. Play Sudoku puzzles, meditate, take courses, read books, perform mental gymnastics with activities like word puzzles and math problems. Experiment with things that need physical skills as well as mental effort for example crafts or arts.
Physical Exercise
The importance of physical exercise cannot be emphasised enough when it comes to mental health. Scientists have conducted numerous studies that have shown that even animals who exercise find the benefits of increasing the number of tiny blood vessels that bring oxygen-rich blood to the cognitive parts of the brain.
It also helps the generation of new nerve cells and improves the connections between brain cells called synapses. This improves brain plasticity and efficiency translating into better performance as we age.
The Right Nutrition
Just as good nutrition supports your body, it supports your brain. For instance, people who eat more plant-based or Mediterranean style diets that include plenty of fruits, vegetables, nuts, unsaturated oils, fish and plant-based protein have lower risks of cognitive diseases and dementia.
Consuming a brain-boosting diet can help both long- and short-term brain function. Certain nutrients are specifically recommended for the health of your brain such as Omega 3, antioxidants, vitamins, monounsaturated fats, resveratrol etc. In addition to nutritious meals, doctors often recommend supplements such as Vitamins B, C or E, beta-carotene or magnesium to improve brain function where required.
When seeking these supplements, exploring various available options is advisable, and reputable sources like the Cerebra Nootropics shop can play a significant role in optimizing brain health
Healthy Heart
One of the most important strategies to keep your brain agile and healthy is to work with your physician or cardiologist to stay on top of your heart health. Neurologists at AMRI Hospitals explain, “The logic is quite simple. High blood pressure, poor cholesterol levels, smoking, diabetes etc increase your risk of developing neurodegenerative diseases because they impede the blood flow to the brain.”
Evidence has shown that the risk factors for cardiovascular diseases and stroke are ones that also impact your cognitive health. A healthy heart is, therefore, key to a healthy brain.
Quality of Sleep
The best thing that you can do for your brain health is shut it off for 7-9 hours each night. Sleep is crucial to help the brain heal and reset. Often people who complain of insomnia or sleep apnea later run into problems associated with memory and thinking. New studies find that during sleep our brain cells clear out toxins known as beta-amyloids that can lead to Alzheimer’s and other types of dementia.
Practice Mindfulness
Simply 20 minute of guided meditation or mindfulness can relax your brain, leading to several advantages like better sleep, lesser anxiety. In fact, there is evidence that meditation can reduce depression, anxiety, confusion and fatigue. Meditation has been found to thicken the prefrontal cortex, which is the brain centre managing higher-order brain functions like awareness, concentration and decision making. Meditation can also help with inflammation in the brain. Practising mindfulness can also create physical changes in the brain through neuroplasticity and help the release of critical neurotransmitters.
Stay Socially Connected
When you stay socially engaged, you can find activities that are meaningful to you. Research shows that people who constantly interact with others retain their brain function better than those who don’t. Socializing has a restorative effect that reduces the risks of developing neurodegenerative diseases.
Being active and involved with life sends healthy signals to both the brain and the body. It also has numerous benefits for your emotional well-being, reducing stress, elevating your mood and keeping your support system going strong.
Quit Smoking
Tobacco has a detrimental effect on all your body organs, including the brain. Quitting smoking can help improve your chances for healthier brain function in the future, no matter how long you have been smoking.
Prevent From Falling Over
Falls are one of the leading causes of head injury as people age. To avoid falling, practice balance and strength exercises, avoid drinking and consuming substances that impair your balance. Be careful while walking on uneven surfaces or cords that might trip you.
Closure
Changes to your body and brain are normal with ageing. Yet, you can help slow the decline and deterioration of brain function and lower your risk of dementia by taking care of your overall health and incorporating these tips in your lifestyle. However, it is always best to consult a professional. Click here to learn more.
