We all have that one friend who remembers everything, down to the minutest of details. As annoying as it may seem at times, remembering and recalling things in detail, is one thing that we all want. Forgetting something or not recalling something can be frustrating and even alarming, as you age.
Initially it was believed that brain aging and subsequent memory loss was permanent. But now, new research has shown that dopamine can trigger the formation of new neurons in an adult brain. However, making new neurons does not mean that our brains stop aging. So the question that arises is, how can you keep your brain healthy as you age? There are a number of factors, besides aging, that affect brain health. These include:
- Chronic health conditions such as diabetes.
- A poor diet.
- Lack of exercise.
How to Keep Your Brain Healthy?
Your brain is the most important part of your body. It is the control center and keeps everything going in a regular pattern in your body. Let us see how we can improve our brain’s health and ace that test paper!
Regular Exercise
The importance of exercise can not be underestimated. We all know that exercise increases blood circulation and causes release of mood-enhancing neurotransmitters. Exercise keeps us fit, prevents a number of diseases and is a good way to refresh ourselves. But did you know that exercise causes release of brain-derived neurotrophic factor? This factor promotes neural health and benefits cognitive functions, such as learning.
Exercise increases blood flow to the brain and greatly improves development and survival of neurons. To get the maximum benefits from your exercise, don’t stick to a regular exercise program. Keep on varying it, so that your brain is in the game!
Feed Your Brain
Did you know that 60% of your brain is composed of fats, out of which 25% is pure DHA? DHA is an Omega-3 fat and is found in breast milk, so it is no surprise that babies who are exclusively breast-fed have higher IQ levels. Omega-3 fats such as DHA are considered essential because they are not produced by the body, so you must get them from your diet.
Fatty fish such as anchovies, salmon, tuna and mackerel, fish oil and organ meat like liver, are all good sources of DHA. DHA provides structural support to the neurons and if it is inadequate, the neurons become stiff and prone to inflammation. This leads to improper cell-to-cell transmission and affects the brain functions. So, feed your brain to keep it going on!
Challenge Your Brain
Keep your brain active. If you stick to the same routine everyday, your brain becomes accustomed to it and gets in a monotonous state. To keep your brain active, you need to challenge it everyday. How do you do that? Change your routine every few days and give your brain something new to work on. Bring variation to your regular exercise pattern, learn a new language and try doing puzzles and brain games. Do things that you normally wouldn’t do! All of this challenges your brain and improves the circuitry within the brain, as well.
Be A Social Butterfly!
We are social animals and we need some kind of social interaction to keep our minds sharp. This becomes important, especially, later in life when aging takes a toll on our memory and other cognitive functions. Keep your minds sharp and active by having social interactions, meeting new people or meeting up with old friends. According to one study, older people who had less social interactions, had pronounced cognitive and physical limitations as compared to their socially active counterparts.
Relax and Listen to Music
We all know about the ‘Mozart effect’, which suggests that you can become smarter by listening to classical music! According to a research, listening to music, while exercising, has been linked to a boost in cognitive functions and verbal fluency skills. It has also been shown to improve mental focus. So indulge in a little music time and boost your brain health.
Get Your Zzzzzzzz
Just as your body needs sleep to recuperate from a day’s work, your brain needs the same. Sleep helps to reset your brain and helps in improving your memory and judgement. Stick to a regular sleep pattern and make sure you get a restful night’s sleep. Normally, 7-8 hours of uninterrupted sleep is recommended. Taking a mid-day power nap of 15-20 minutes is also said to improve and restore brain power.
Do Volunteer Work!
According to research, doing volunteer work improves mental functioning and also reduces stress levels. It adds to a person’s well-being and promotes brain health!
Exercise, Eat Well and Challenge Your Brain Everyday to Keep It Sharp and Active!
