We are all aware of how important cognitive health is to a person’s entire well-being and quality of life. However, how many of us change our habits and do the right thing for our well-being?
Research shows that daily habits and lifestyle have an impact on the functioning of our brains, having an effect in reverse cognitive decline and improved mental acuity with age.
And just like any other organ, proper care and maintenance would ensure the optimal performance of the brain. Aging can occur but that doesn’t mean it has to be so fast or worse than it should.
This article discusses ten practical, evidence-based habits you can put into practice daily to support and even advance the maintenance of your cognitive state beyond age. These are accessible habits easy to start integrating into your current lifestyle.
1. Eat Brain-Boosting Foods
Provide your brain with proper nutrition to perform at peak efficiency. Omega-3 fatty acid-rich foods include salmons, sardines, and walnuts, which highly contribute to the structure and function of the brain. Your consumption of antioxidant-replete foods such as berries, dark leafy greens, and dark chocolate aims to maintain healthy brain cells by being less susceptible to oxidative stress. Include B vitamin sources, found in whole grains and legumes, for supporting memory and cognitive performance.
2. Keep moving
Physical activity has been known to benefit not only your body but also your brain. Strenuous exercise increases blood flow to the brain, fostering the development of new blood vessels and neural connections. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Brisk walking is a good starting point to keep your cognitive function active.
3. Cognitive Activation
Keep your brain active by using mental exercises regularly. Try to solve crosswords, Sudoku, or any other puzzles. Read material that challenges your brain and makes you think. Try to learn to play strategy games or solve difficult problems. All these help build new pathways and strengthen the ones already present, thus enhancing cognitive reserve.
4. Quality Sleep
During sleep, your brain solidifies memories and removes toxic waste products. As per the American Chemical Society, sleep deprivation can harm brain health. Strive for 7-9 hours of quality sleep every night. Set a regular sleep schedule and develop a calming bedtime routine. Avoid screens before bed and ensure your sleeping environment is dark, quiet, and cool for the best rest.
5. Manage Stress
Chronic stress can damage cells and affect memory. Engage in stress-reducing activities as part of your daily life. Meditate for 10-15 minutes each day, practice mindful breathing, or do some gentle yoga. These activities reduce stress but also enhance concentration and emotional control.
6. Stay Socially Active
Social interaction is a significant source of mental stimulation and emotional support. Stay in touch with friends and family. Engage in community groups or clubs that interest you. Volunteering combines social interaction with purposeful activity. Social contact helps prevent isolation and depression, both risk factors for cognitive decline.
7. Keep Learning
Keep your brain sharp by adopting lifelong learning. Learn a new hobby, play a musical instrument, or learn a foreign language. These are all activities that challenge your brain to form new neural connections and maintain cognitive flexibility. Online courses and local community classes abound in opportunities for further learning.
8. Stay Hydrated
Hydration is necessary for proper brain functioning. Mild dehydration can hinder focus and other mental performance. Hydration and cognitive function are closely linked, making it essential to drink at least 8 glasses of water daily, considering activity levels and climate. A bottle of water nearby is a constant reminder to hydrate throughout the day.
9. Avoid Harmful Substances
Protect your brain by limiting contact with harmful substances. Taper alcohol, and quit smoking. Limit consumption of such processed foods saturated with refined sugar and unhealthy fat, which further contributes to inflamed and stressful conditions in your brain. Always opt for a whole, nutritious diet.
10. Eat at a set time every day
Regular daily routines help reduce cognitive load and maintain brain health. Organize your day with regular wake-up times, meal times, and periods of activity. This regularity helps optimize your body’s natural rhythms and supports better cognitive function throughout the day.
Conclusion
The holistic integration of proper nutrition, physical exercise, mental activity, and proper management of the overall lifestyle is key to keeping one’s mind in good condition. All these things have positive benefits, but together, they work synergistically for an effective basis in long-term brain health.
Remember that it is never too early or too late to start doing these habits. Small, consistent changes in your daily routine can lead to great improvements in cognitive function over time. Start practicing these habits today to invest in your brain’s future health and vitality.
