World Brain Day: There are a lot of things that can contribute to poor brain health, from environmental toxins to lack of sleep. But if you want to take control of your cognitive health, there are a few lifestyle changes you can make to start off. According to the Alzheimer’s Association, some of the most important lifestyle changes you can make for brain health include getting enough exercise, eating a balanced diet, and getting adequate sleep.
Get plenty of exercise
A recent study published in Neurology suggests that people who engage in regular aerobic activity – such as running and biking – have a reduced risk of developing Alzheimer’s disease.
The study, which was conducted over eight years, looked at the mental health and physical activity habits of 1,441 people aged 65 or older who didn’t have dementia. Participants were asked about their exercise habits and mental health status every two years.
Overall, the study found that people who exercised regularly – averaging more than 150 minutes per week – had a 60% lower risk of developing Alzheimer’s disease than those who exercised less than 30 minutes per week. And people who exercised vigorously – averaging more than 75% of their maximum heart rate – had an even lower risk: 60% lower than those who exercised moderately (between 30 and 49% of their maximum heart rate).
So what does this mean for you? If you want to protect your brain health, getting plenty of aerobic exercise is one key step. Just remember to keep your intensity level high; working out too slowly won’t do much good.
Eat a healthy diet
A healthy diet is key for boosting brain health. Eat plenty of fruits and vegetables, nuts and seeds, whole grains, and low-fat proteins. Limit saturated fats, added sugars, and processed foods. Get enough exercise every day. These lifestyle changes can help to improve your memory and cognitive function as well as reduce your risk of developing Alzheimer’s or other forms of dementia.
Get enough sleep
Sleep is one of the most important factors in maintaining brain health. Without enough sleep, your cognitive abilities, moods, and overall energy levels may suffer. One way to get more sleep is to make lifestyle changes that reduce screen time and stress.
Smoking has been linked to a number of health problems, including brain damage. If you want to boost your mental health, it’s time to quit smoking. Here are some lifestyle changes that may help:
1. Quit smoking for your health and happiness. Smoking is linked to a number of health problems, including heart disease, stroke, and cancer. Quitting will improve your overall health and well-being.
2. Stay active. physical activity is key for brain health. It helps keep your blood pressure healthy and reduces the risk of developing dementia and other types of dementia-related illnesses, such as Alzheimer’s disease. Exercise also releases endorphins, which have mood-boosting properties.
3. Eat a healthy diet. Eating a healthy diet can help reduce the risk of developing cognitive problems such as Alzheimer’s disease, dementia, and schizophrenia. A healthy diet includes plenty of fruits, vegetables, whole grains, and lean protein sources. Avoid processed foods and sugary drinks, which are high in calories and unhealthy fats.
4. Get enough sleep. Getting enough sleep is essential for brain health. It helps improve memory.
Take supplements to boost brain health
There are a handful of supplements that have been shown to be effective in boosting cognitive health and keeping the brain healthy. A few examples include omega-3 fatty acids, magnesium, and B vitamins.
Omega-3 fatty acids are important for brain health because they help to decrease inflammation and improve blood flow. Some of the best sources of omega-3s are fish, flaxseeds, and walnuts. Magnesium is another key nutrient for the brain because it helps to maintain nerve function and reduces anxiety and stress symptoms.
B vitamins are essential for cognitive health because they play a role in memory and focus. Some of the best sources of B vitamins include leafy vegetables, whole grains, and legumes.
There’s no question that lifestyle changes can have a big impact on your overall health, but it’s also true that your brain is affected by the things you do both inside and outside of the medical world. In this article, we’ve gathered some tips and advice on how to boost your brain health in ways that are both simple and achievable. By following these guidelines, you can start to see cognitive improvements in areas like memory recall and processing speed. If you’re thinking about making any changes to your lifestyle, be sure to read through this article first so that you don’t unintentionally damage your brain while trying to improve it.