The brain is the last and grandest biological frontier, the most complex thing we have yet discovered in our universe. The brain boggles the mind.” – James D. Watson
Your brain is far and away the most complex working organ in your body. It controls, coordinates, and manages almost all your bodily functions, including your breathing, digestion, eye movement, and swallowing. Your brain allows you to feel and think, retain memories, and react to what's happening around you.
Your brain makes you human; you must protect and keep it healthy at all costs. Yes, you are working on your physical and mental health, but have you done anything for your brain health lately?
Adapt these simple but effective ways to keep your brain in tip-top shape for many years to come.
1. Get Quality Sleep Each Night
Give your brain a break by sleeping for 7 to 9 hours each night. This is the time your brain and body need to heal and reset.
Sleep is indeed restorative. During your slumber, your brain clears out amyloids or the waste residue from metabolic processes like the breakdown of fatty acids, the separation of glucose, and the waste products of breaking amino acids down. The accumulation of these toxins can lead to Alzheimer's and other kinds of dementia.
You can achieve proper and quality sleep by maintaining a cadence of good sleep hygiene. Here are some simple steps you should integrate into your nightly routine:
Do a digital detox at least one hour before bedtime. Stop using your computer, phone, and other gadgets. Turn off all electronics.
Do not ingest big and heavy meals and even excessive water when you are about to go to bed.
When you have a lot on your mind, write it all down to settle your ever-racing brain. This help relieve your worries and tells your brain that it doesn’t have to worry about them while you sleep.
Incorporate a 10-15 minute mindful meditation into your evening routine to reduce mental stress. This simple activity will tell your brain to start slowing down in preparation for sleep.
2. Stay Physically Active
Exercise is the solution if you want to hit two birds (or more) with one stone. Exercise promotes the flow of blood and oxygen to your brain, boosts the disposal of toxins, and motivates your sensory and motor systems.
Additionally, exercising regularly can increase the size of your hippocampus—the part of your brain responsible for memory. It shrinks as you age, leading to more memory lapses. So, if you are exercising your body, you are also automatically exercising your brain.
You can do simple things, like walking around your neighborhood for at least half an hour daily, going for a swim or jog, or joining a dance class. When you accrue at least 1.5 hours of physical activity each week, you can stay on top of your body and brain health.
3. Maintain a Healthy Diet
Eating healthy can make your brain healthy too. Many Americans suffer from autoimmune problems, and a significant contributor to that is poor diet and the frequent consumption of processed food.
Your nutrition impacts your brain health, so try to incorporate foods rich in omega 3-fatty acids and low saturated fat. Stick to green leafy vegetables and whole grains because these are proven, top-notch foods for brain health.
Explore the Mediterranean diet, which focuses on fruits, vegetables, fish, olive oil, avocados, and nuts with reduced portions of red meat.
One specific diet for brain health is the MIND diet, a hybrid of the DASH and Mediterranean diets. Treat yourself to dark chocolate for some indulgence, which will also help with your cognitive function and memory.
4. Be More Social
It's time to stop binge-watching and eating alone—you should get out of the house! Meet up with your friends and socialize with colleagues and acquaintances.
If you want a healthier brain, then you should do your best to create new relationships and friendships, invest in your social interaction skills, and participate in deep conversations. Going out, talking, listening to other people, and feeling your sense of belongingness are integral and good for your brain.
You may not know this, but when you socialize—listen, formulate answers to questions, and tell your story—your blood flows through the different areas of your brain. At the same time, socialization and conversation can improve your mood and reduce stress.
As you share and talk about your apprehensions and fears, you save your brain from being weighed down by these negative emotions so you can think more clearly and make smarter decisions.
5. Boost Your Brain Health with Supplements
Getting an added boost from brain health supplements is also a welcoming and convenient approach.
Vitamins for brain health like BrainEssence™ are an effortless way to maintain high levels of brain function. BrainEssence™ is formulated with Acetyl-L-Carnitine, Ashwagandha, Bacopa Monnieri, Phosphatidylserine, Gotu Kola Leaf, and Chinese Club Moss —all ingredients that are proven to support your brain and its different functions.*
Taking a high quality brain supplement can help manage your focus, improve memory, boost energy, and increase your analytical and problem-solving capabilities.
Augment your lifestyle changes for brain health with these top-notch supplements to ensure that you remain sharp and curious for many years.
It is easy to blame age for the cognitive challenges you may be facing. But the truth is that there are many ways to keep your brain healthy and strong no matter how many years go by. You must invest time and effort in maintaining and even elevating your brain function as you age.
There's so much you can do to keep your brain healthy and starting with these simple recommendations can give you that much-needed jumpstart!