You may not even notice, but you are constantly making decisions, resolving everyday situations, and interacting with people, using your memory to remember some facts. These simple attitudes signify brain health, which benefits from a healthy lifestyle so that it develops well over the years.
In this article, you will have access to information and tools to maintain brain health.
How to maintain brain health?
As result of highest biological evolution, the human brain is the mediator of all our experiences and motor of all our actions. He is the command centre for the nervous system and enables thoughts, memory, movement, and emotions by a complex functions. Maintaining a healthy brain during one’s life is the uppermost goal in pursuing health and longevity.
According to Laura Geige, medical doctor and psychologist, Longevity and vitality is paramount in safeguarding brain health. There are insightful strategies to fortify the mind and shield against cognitive decline such as dietary choices to stimulating activities. These tips offer a holistic approach to maintaining optimal brain health and preserving mental acuity for years.
“It is important to know that, maintaining brain health involves a multifaceted approach that encompasses various aspects of lifestyle and behavior. Firstly, you need to prioritize a balanced diet rich in antioxidants, vitamins, and minerals to support brain function”.
Best foods for brain health
Psychologist Bruna Santana, people and culture analyst at Gateware, says that there are many ways to help our brain be healthier, starting with nutrition.
“When we eat poorly with heavy foods, we also overload our cognitive system”.
She warns that excessive sugar intake harms our brain, causing mood alterations that can lead to depression and anxiety.
“This happens due to the effects of sugar on insulin in the body, leading to a reduction in our capacity for learning and forming new connections”.
Bruna recommends to include in your daily diet red fruits, blueberries, broccoli and spinach, which are rich in antioxidants that protect the brain and aid our memory. Walnuts, almonds, chia seeds, and flaxseeds are rich in vitamins, minerals, and fatty acids that will also help enhance our memory and learning capacity.
George Cooley, a mental health expert and author of the soulhiker.com blog, talks about some foods to include in your daily diet.
“Foods rich in antioxidants, omega-3 fatty acids, and vitamins such as blueberries, fatty fish, nuts, and seeds can support brain health. Additionally, supplements like fish oil, vitamin D, and certain herbal supplements may offer benefits, but it’s important to consult with a healthcare professional before taking any supplements”.
A good night’s sleep is essential for good brain health
In addition to food, you also need to take care of getting a good night’s sleep. It is during sleep that the brain consolidates the memories we created during the day, which allows for better learning and information retention. Therefore, investing in quality sleep is essential for our mental health.
According to psychologist Bruna Santana, combining nutrition, exercise and quality of sleep is the best formula for keeping the health of our mind and body in balance.
“Creating a regular sleep routine, maintaining 7 to 8 hours of rest per night, will increase our attention and focus capacity, facilitate our concentration, allow our brain to make innovative neural connections, which will stimulate our creativity and problem solving”.
Physical and mental exercises
According to Laura Geige, regular physical exercise not only enhances cardiovascular health but also promotes neuroplasticity, the brain’s ability to adapt and form new connections.
She emphasizes prioritizing mental stimulation through activities such as reading, learning new skills, and engaging in intellectually challenging tasks to keep the brain agile and sharp.
George enumerates activities to stimulate brain health:
- Reading
- Solving puzzles
- Learning a new language
- Learning a musical instrument
- Engaging in social interactions
- Pursuing creative endeavors like painting or writing
- Learning new skills
- Playing strategy games
- Practicing memorization techniques
- 10 tips for brain health
10 tips for brain health
Laura Geige and Bruna Santana bring 10 tips for brain health:
- Herbal supplements such as ginkgo biloba and bacopa monnieri have shown promise in enhancing memory and cognitive function.
- Consider mindfulness, the practice of full attention, which helps reduce stress and anxiety, improve concentration, increase self-awareness, and enhance emotional regulation, aiding in better management of emotions.
- Practice yoga or tai chi, which not only improve focus and attention but also promote emotional well-being and stress resilience.
- Prioritize activities that challenge both body and mind, such as learning a new language, mastering a musical instrument, or taking up a new hobby that requires manual dexterity and cognitive flexibility.
- Engage in leisure activities that bring you pleasure, as they contribute to your mental well-being.
- Consider cardiovascular health through activities like brisk walking, cycling, or swimming, as maintaining a healthy heart is closely linked to preserving brain function and reducing the risk of cognitive decline.
- Performing activities that require new skills helps keep the brain more active and can help prevent its degeneration.
- Engage in problem-solving activities, such as logic and chess games, to stimulate cognition (memory, creativity, reasoning, and imagination).
- Participate in social activities and connect with friends and family.
- Engage in volunteer work, which fosters a sense of belonging and combats feelings of loneliness, contributing to our mental well-being.
“Lastly, manage stress effectively through relaxation techniques like meditation, deep breathing exercises, or spending time in nature, as chronic stress can impair cognitive function and increase the risk of neurodegenerative diseases”, says Laura.
Matéria elaborada pela Smartcom e publicada no portal Mude.
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