The significance of brain health cannot be overstated, especially today. Good brain health can impact your cognitive function, emotional balance, and overall quality of life. Contrary to popular belief, boosting brain health doesn’t really require drastic measures.
With a few straightforward and manageable lifestyle changes, you can significantly improve your brain’s ability to function, adapt, and flourish. For that, Dr Julian Sargon-Ungar outlines some handy tips that can lead to a sharper, more focused, and resilient brain with ease.
Incorporate Brain-Boosting Food into Your Diet
One aspect of fostering brain health is nutrition, providing your brain with the adequate building blocks it requires. A well-rounded diet, rich in the following nutrients, can have a great impact on cognitive function and long-term brain health:
- Fatty Acids – Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines are crucial for optimal brain function and cell communication. Other sources include walnuts, flaxseeds, and chia seeds.
- Antioxidants – These compounds protect the brain from oxidative stress and inflammation. Incorporate colorful fruits and vegetables like berries, leafy greens, and beets.
- B Vitamins – Contribute to healthy neurotransmitter function and protect against age-related cognitive decline. Common food sources are legumes, whole grains, and leafy green vegetables.
Get Regular Exercise
Physical exercise has a myriad of benefits for the brain, including:
- Enhancing memory and cognitive function by promoting the growth of new brain cells.
- Improving blood flow to the brain and the release of brain-derived neurotrophic factor (BDNF). This factor greatly supports neuron growth and protection.
- Alleviating stress, anxiety, and depression by releasing feel-good chemicals like endorphins and serotonin.
- Doing at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise every week.
Prioritize Quality Sleep
Sleep is crucial for brain health, as it greatly helps the brain to restore, consolidate memories, and eliminate accumulated waste. Consistently getting 7-9 hours of sleep per night can be a game-changer for overall cognitive function and emotional stability.
Stay Mentally Active
Cognitive exercises can help strengthen neural connections and develop cognitive reserve. Some ways to give your brain a workout include answering puzzles, crosswords, or Sudoku. You can also learn a new language or musical instrument, as well as pursue intellectual hobbies like reading, writing, or painting.
Manage Stress
Chronic stress can damage brain cells and impair cognitive function over time. Consider adopting healthy stress-reduction techniques like mindfulness meditation, yoga, or deep breathing exercises. You can also pursue some relaxing hobbies such as gardening, hiking, or listening to music.
Maintain Social Connections
Staying socially engaged can provide mental and emotional stimulation, reducing the risk of cognitive decline and depression. For Dr Julian Sargon-Ungar, you can build a strong support network by keeping in touch with friends and family through regular phone calls, messages, or virtual meetups.
Other than that, you can also consider joining clubs, community organizations, or volunteering for causes you’re passionate about. Lastly, rekindling old connections and making an effort to create new ones can also make your brain health better.
Limit Alcohol Intake
Lastly, excessive alcohol consumption can have detrimental effects on brain health. This can then lead to memory problems, cognitive decline, and an increased risk of dementia. For that, you must stick to moderate drinking guidelines – up to one drink per day for women and two for men – to reduce the brain health risk.
