The relationships between our brain and body and the world around us are complex. What you do or don’t do can significantly change your health and well-being.
A healthy brain is determined by biological and physiological factors: genes, hormones, the immune system, nutrition, exercise, and other lifestyle choices.
Social, psychological, and environmental factors, including relationships, stress, emotions, mindset, life events, and current circumstances also contribute to brain health.
Each element can impact others in a multidirectional and dynamic way. For example, your thoughts can influence your physical health (which is why chronic stress can lead to abnormal heart rhythms or heart attacks).
Everyone wants to live an active and vibrant life for as long as possible. And that goal depends on strong brain health. You can’t do much with your genes, but other physiological, social, and environmental factors can be modified to improve your brain.
You already know the importance of these lifestyle choices. It is worth making a conscious effort to help yourself; your brain will thank you.
6. Healthy Brains Know The Long-term Value Of Brain Food
That means eating lots of foods associated with reduced cognitive decline: blueberries, greens (greens: kale, spinach, broccoli), whole grains, getting protein from fish and vegetables, and choosing healthy unsaturated fats (olive oil) instead of saturated fat (butter).
The connection between what goes into your body and your brain’s performance is strong. This diet is also good for the brain, heart, and blood vessels.
“Omega-3 fats from fish or nuts fight inflammation associated with neurodegeneration. Fruits and vegetables fight age-related oxidative stress, which causes brain cells to wear out, ”says Dr. Gary Small, professor of psychiatry and aging and director of the Longevity Center at the Semel Institute for Neuroscience and Human Behavior University of California, Los Angeles.
5. A Healthy Brain Creates Calm: It Really Matters!
Find your moment or place of calm and get away from chronic stress.
Chronic stress can disrupt the wiring of our brain. “Stress reduces memory centers in the brain, and the stress hormone cortisol temporarily affects memory,” says Dr. Small.
To reverse stress and improve your mood and memory, adopt relaxation methods such as meditation. “Meditation even reconfigures the brain and improves measurements of the length of the chromosome telomere (protective layer), which predicts a longer life expectancy,” argues Dr. Small.
4. Even 20 Minutes Of Daily Brisk Walking Is Beneficial To Maintain A Healthy Brain
Physical activity is one of the best things you can do for your brain and body. You already know the many benefits of exercise.
There is a lot of research that has found that nearly any type of physical activity, such as walking, running, biking, lifting minimal weight, and even mindful exercise, such as yoga, contributes to improved cognitive performance.
Exercise stimulates the brain to release brain-derived neurotrophic factor (BDNF), a molecule essential for repairing brain cells and creating connections between them.
A simple walk in the open air takes you away from digital devices and immerses you in nature. You will think better when you walk.
3. Engaging In Mentally Stimulating Activities Creates New Brain Connections And More Cognitive Reserve
Stimulating and challenging the brain helps keep it fit and active. Take time for new thoughts.
To improve your brain health, try an activity that challenges your mind every day – spend time with new thoughts. The desire to learn and understand other people, ideas, cultures, and concepts can boost your brain.
Lifelong learning and challenging mental work create a cognitive reserve. Find reasonably challenging activities that you can do regularly; Try activities that combine mental, social, and physical challenges.
2. Make Meaningful Connections To Stay Sharp
We are social creatures – Meaningful social connections make us happier. Happiness makes your brain work better.
Psychological studies show that conversation stimulates the brain. It may seem easy to many, but it requires a complex combination of skills, including attention, memory, thinking, speaking, and social awareness.
A study published in the American Journal of Public Health found that better social interaction can help protect the brain from dementia and Alzheimer’s disease.
Researchers from the Oregon Health and Sciences University and the University of Michigan have suggested that human interaction and conversation may be the keys to maintaining brain function as we age.
Friends, family, and supportive social connections help you live a longer, happier, healthier life. Socializing reduces the harmful effects of stress
1. A Healthy Brain Doesn’t Overlook Or Underappreciate Quality Sleep And “wakeful Rest”
Sleep is a fundamental foundation of good health. Getting a good night’s sleep should be a priority, not a luxury.
“Without good sleep, we see increased anxiety and stress. Sleep is restorative, helping you have more energy and be more mentally productive, “advises Sandra Bond Chapman, Ph.D., founder and chief director of the Center for BrainHealth at the University of Texas at Dallas and author of Make Your Brain Smarter.
It is never too early or too late to start living healthier. Your daily habits have the biggest impact on how long and how well you live – plan to eat well, take short walks, engage in mental stimulation, and manage your social connections to improve brain health.