Are you aware that your brain is constantly changing? One constant about the most complex organ in our body is that it controls everything within us. Brain plasticity is the process by which the brain learns new information, creates new connections, and repairs damaged ones. The brain continues to develop throughout life as we age, acquire knowledge, and gain experience.
Changes to your body and brain are a natural part of aging. Although there is no way to prevent Alzheimer’s disease or other forms of dementia, there are some things you can do to help slow down any decline in your memory. In order of importance, here are five things we recommend to improve Brain Health.
5 Tips to Boost Your Brainpower
Make sure that you get enough sleep.
The health of your brain depends on the amount of sleep you get. According to some theories, sleeping may help you reduce abnormal proteins in your brain and consolidate your memories, therefore boosting your overall memory and brain health.
There is no doubt that it is important that you get between seven and eight hours of uninterrupted sleep each night, not fragmented sleep that comes in two- or three-hour segments. Having consecutive nights of sleep gives your brain the time and space to effectively consolidate and store your memories.
Sleep apnea is detrimental to your brain’s health and may play a part in why you cannot get uninterrupted sleep. In the event that you or a loved one suspects that you may be suffering from sleep apnea, seek help from your doctor.
Exercise regularly to avoid sleep apnea.
One of the first things we recommend to my patients is that they exercise daily. It appears that regular physical activity benefits the brain in many ways, and it is known that exercise has many health benefits. A number of studies have indicated that people who are physically active have a lower risk of experiencing a decline in their mental function and a lower risk of developing Alzheimer’s disease.
We believe that these benefits are a result of increased blood flow to your brain during exercise.
Additionally, it can reverse some of the declines in brain connections that occur naturally as we age, therefore reversing some of the problems associated with ageing.
We recommend that you exercise at least three times a week for 30-60 minutes. If you wish, you can walk, swim, play tennis, or do any other moderate aerobic activity that increases your heart rate.
Make sure you keep your mind active.
It is important not to neglect your brain – you need to use it in order to keep it working. If you are looking for ways to keep your brain in shape, there are many things you can do, such as doing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle. You can think of it as cross-training for your brain. You should incorporate different activities to increase the effectiveness of your training.
None of the brain-training programs that are available today is recommended. Programs like these frequently make promises they can’t keep or focus on memorization skills that aren’t useful in everyday life. It is just as beneficial to give your brain a workout by reading or solving puzzles. Lastly, do not watch too much television, as it is a passive activity and does little to stimulate your brain.
Make sure you eat a Mediterranean diet.
Your diet is an important factor to consider when it comes to your brain health. It is my recommendation that my patients consider following a Mediterranean-style diet, which is comprised mostly of plant-based foods, whole grains, fish, and healthy fats, such as olive oil. On the whole, it is a diet that incorporates a smaller percentage of red meat and more salt than the typical American diet.
Several studies have demonstrated that people who closely follow a Mediterranean diet are less likely to develop Alzheimer’s disease than those who do not follow the diet. Researchers need to do more research to determine which parts of the diet have the greatest impact on brain function.
We do know, however, that omega fatty acids found in extra-virgin olive oil and other healthy fats are essential for your cells to function correctly, appear to decrease your risk of coronary artery disease, and increase the ability to focus and slow cognitive decline in old age.
Engage in social activities.
By engaging in social interactions, we can ward off depression and stress, both of which can contribute to memory loss. It is important to seek out opportunities to connect with family, friends, and others, especially if you are living alone. Several studies have shown a link between solitary confinement and brain atrophy, so maintaining social relations may have the opposite effect and strengthen the health of your brain.
The following suggestions will enhance your memory in a fun, simple, and even delicious way.
Getting your mind and body moving, enjoying a quality piece of chocolate, and reducing the amount of sugar you consume are all excellent ways to help you lose weight.
If you are looking to enhance your brain health and maintain optimum memory function, make sure that you incorporate a few of these science-based tips into your daily routine.