Your brain is in charge. From how you think and feel to how you remember things and make choices—it’s all working around the clock. That is why caring for it should be close to the top of your list. What is the good news? You don’t require elaborate routines or rigorous schedules to help your brain. Here are six simple things you can do every day to help protect your brain health.
1. Move Your Body Every Day
Physical activity enhances the user’s circulation, ensuring that more oxygen and nutrients reach the brain. Regular exercise increases memory and also makes it easier to think, showing how movement supports brain health.
The C.D.C., in particular, proposes accumulating at least 150 minutes of low-level activity every week. Whether it is by walking the dog, dancing in one’s kitchen, or any other method, it is essential to continue to push oneself forward physically every day. These routines are some of the best ways to protect your brain health.
2. Get Good Sleep Every Night
Your brain never truly rests while you’re sleeping. It’s like a cleaner, an organizing system, and a file clerk, all in one. It also prepares you for the next day, but when it doesn’t work well, you feel kind of off the next day.
Aim for 7-9 hours of rest each night. To ensure a restful night’s sleep, turn off all electronic devices and lights at least an hour before going to bed. The brain relaxes by completing a task, so try to establish a sleep routine to get the brain ready for a reboot.
3. Eat Foods That Fuel Your Brain
Eat whole grains, nuts, leafy greens, and berries, but also fatty fish. Processed foods and sugar have also been shown to affect the brain negatively.
Finally, eating a diet rich in Mediterranean foods—fresh veggies, some olive oil, and fish—can benefit your brain health too. It doesn’t require an extreme diet to be effective; it’s simple changes in your current diet, like opting for olive oil instead of butter and adding salmon to your dinner once a week.
4. Keep Your Brain Active
Your brain needs exercise just like the rest of your body. People are able to keep the sharpness of their thinking with the continued use of brief mental tasks that are beneficial to the brain.
Simple things like doing a crossword puzzle while eating breakfast or watching a documentary can use and engage different areas of your brain. This can be beneficial to older adults, especially those already showing signs of cognitive decline and those who are looking for practical tips for brain health.
5. Learn to Handle Stress Better
Stress can actually help you focus and complete tasks. But prolonged stress in the long term erodes your ability to think, remember, and pay attention. It can also damage crucial functions and the health of the brain if it’s ignored.
Here are three of the habits that will be most useful to you in maintaining your cool: focusing on the breath, listening to silence, and taking a walk. Spend an hour watching a teenager interact with a friend and laugh, and you will feel the positive influence. Learning how to control stress helps your brain function well later in life.
6. Stay Social and Connected
Your brain enjoys the company of other people. Interacting with a loved one helps maintain brain activity and reduces the likelihood that you will experience a decline in cognitive function. Memory, attention, and even processing capabilities can all be improved through the use of stimulating discussions, which naturally support brain health.
Overall, long-term relationships are linked to a reduced risk of dementia and better mental health in general. It is not necessary to have a large number of friends; merely speaking with someone you care about or participating in a group exercise class can be beneficial.
Healthy Brain, Happy Life
It doesn’t take anything fancy to take care of your brain health. A few small additions to your daily routine could make a big impact. Move more, sleep soundly, eat smarter, challenge your mind, manage stress, and get social. Choose one to begin with and go from there—each one helps you improve brain health in small, meaningful ways.
