Health
Keep Your Brain Sharp with These 7 Daily Habits
Maintaining cognitive health as we age is more about adopting holistic health habits than relying on brain-boosting products. Experts suggest that simple, everyday practices can significantly contribute to keeping your brain young and sharp. Here are seven daily habits recommended by neurologists, geriatricians, and other top-rated doctors to help you maintain optimal brain health.
Exercise Regularly
Regular physical activity is not only beneficial for your body but also crucial for your brain. Verna Porter, MD, a neurologist, states that exercising can reduce the risk of developing Alzheimer’s disease by up to 50 percent. She recommends engaging in 30 to 45 minutes of exercise, four to five days per week.
“Exercise may slow existing cognitive deterioration by stabilizing older brain connections (synapses) and help make new connections possible.”
A combination of aerobic exercise and strength training is ideal for maintaining brain health.
Stay Mentally Stimulated
Keeping your brain engaged is essential for cognitive health. Alejandro Alva, MD, a psychiatrist, explains the importance of mental stimulation.
“Just as muscles weaken if not used, our brains can lose their edge if they aren’t challenged regularly.”
Activities like reading, solving puzzles, or learning new skills can keep your brain sharp and flexible. Think of these activities as a workout for your brain.
Spend Time with Loved Ones
Social engagement is another key factor in maintaining brain health. Porter emphasizes the importance of staying connected with family and friends.
“Staying socially engaged may help protect against Alzheimer’s disease and dementia in later life; maintaining a strong network of family and friends is very important.”
Face-to-face interactions are particularly beneficial, so consider joining volunteer organizations, clubs, or group classes to foster connections.
Eat Brain-Healthy Foods
Your diet plays a significant role in brain health. Scott Kaiser, MD, a geriatrician, recommends a nutrient-dense, plant-focused diet rich in antioxidants and phytonutrients. Foods like green leafy vegetables, berries, green tea, and nuts are excellent choices.
For a more structured approach, Porter suggests the MIND diet, which has been associated with a reduced risk of cognitive decline and Alzheimer’s disease.
Practice Good Sleep Hygiene
Quality sleep is crucial for brain health. Poor sleep has been linked to cognitive decline due to higher levels of beta-amyloid depositions. Porter describes these as “a sticky ‘brain-clogging protein’ that interferes with brain function.”
“Other studies emphasize the importance of uninterrupted sleep for flushing out brain toxins–including beta-amyloid.”
Ensuring you get sufficient, uninterrupted sleep can help maintain cognitive function.
Manage Stress
Chronic stress can have detrimental effects on your brain. Engaging in activities like yoga, meditation, or even simple deep-breathing exercises can help manage stress levels. Reducing stress not only benefits your overall well-being but also helps keep your brain functioning optimally.
Get Enough Omega-3 Fatty Acids and Magnesium
Ensuring adequate intake of omega-3 fatty acids and magnesium is vital for brain health. Nutrition expert Robert Iafelice, MS, RDN, states:
“Both of these nutrients are important for optimal nerve transmission and for lowering brain inflammation.”
Incorporate foods rich in these nutrients into your diet or consider supplements if necessary.
Adopting these seven daily habits can help keep your brain young and healthy. From regular exercise to maintaining a nutrient-rich diet and ensuring quality sleep, these practices are simple yet effective ways to support cognitive health as you age.
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