With the advent of age everything changes including metabolic processes, the functioning of different organs and of course our brain. As we grow older, there is a mental decline and degeneration of cognitive faculties. It is because there is a decline in the grey matter of the brain, which perversely impacts brain health. Along with age, genetics is another factor that triggers forgetfulness, serious neurological conditions like Alzheimer’s disease and Dementia. In such cases, family history plays a strong role in impacting our brain health. Well, the decline of the brain is an inevitable process which occurs naturally. But there are many ways we can delay the decline of our brain or prevent it if we begin early. Maintaining optimum performance and productivity is no joke as we have to bring positive dietary changes, adjustments in lifestyle, and indulging the brain in a wide range of activities. Here are some healthy ways to do it.
Practice Good Eating Habits
Diet has an impact on everything including your brain. What’s on your plate determines your brain health both positively and negatively. There are many food components that can boost our mental functioning.
Ginkgo Biloba, vegetables, omega 3 oils found in oily fish (such as salmon, mackerel, anchovies, trout, tuna, sardines) boosts memory, keeps forgetfulness at bay and improves the overall functioning of the brain. Similarly, superfoods like green tea, broccoli, spinach, tomatoes, berries, meat, eggs, beans, peas, and pulses comprise amino acids, such as tyrosine, which cause neurons to generate the essential neurotransmitters norepinephrine and dopamine, which are linked to mental alertness. Thus, you need to focus on your diet for better brain functioning and productivity.
Research has found that a Mediterranean style diet is excellent for brain health. It mainly consists of fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and plant-based proteins which prevent the risk and progression of cognitive impairment, and age-related Alzheimer’s disease and Dementia.
Mediation has a wide range of health and wellness benefits. When it comes to the calmness of mind and making it more alert, nothing is better than mindfulness meditation. Since ancient times, it is considered the best medicine for the mind, promoting better concentration and emotional well-being. In recent years, meditation with sound technologies and binaural beats have become popular that bring on the same brainwave state of consciousness as traditional meditation. Get a mentor who can guide you at home with instructions on staying focus, learning various breathing techniques and postures during meditation or you can take help of online resources that come in PDF format.
Stay Healthy Physically
LDL cholesterol, high blood sugar, and blood pressure are detrimental to the brain. They all contribute to the risk of cognitive decline in old age. Hence, you need to keep them at bay by staying slim, exercise on a regular basis, avoid a sedentary lifestyle, limit the intake of alcohol to two drinks a day, adopt stress- management techniques, and eat nutritious foods. These are positive lifestyle changes that can help you to maintain the general physical fitness of the body.
Abstain from Drinking Alcohol
People who are addicted to drinking or intake excessive alcohol on a regular basis, are at more risks of suffering from age-related Dementia and deterioration of the cognitive powers.
Take Part in Brain Teasers
Crosswords, word-recall games, Sudoku, Jigsaw puzzles, Tetris are effective mid games and amusement riddles and puzzles that prevent cognitive impairment by rousing new connections between nerve cells and protecting the cranial nerves from damage.
To reap optimum benefits from these games, try them for 15 minutes for a minimum of five days a week. The benefits include better logical skills, multitasking capacity of the brain, alleviation of short-term memory loss, improvement in concentration, superior problem-solving abilities, strong memorizing power, and delaying of age-related Dementia and Alzheimer’s disease.
Get Sufficient Sleep Every Night
It is vital to get 7-8 hours of sleep daily for the proper functioning of the brain. Sleep eliminates the blinders and helps “specify” your brain in problem-solving and enhances its ability to look at problems with a different point of view which in turns helps in boosting the creativity of a person. Hence if you have sleeping disorders or chronic Insomnia, consult a doctor for treating it.
These are simple yet effective tips that you should follow to maintain your brain health and keep all age-related cognitive diseases at bay. Well, we all know that a healthy brain is ideal for studies, job, business, and any other activity you do.