Every year during Alzheimer’s & Brain Awareness Month, we are reminded that cognitive decline is preventable. That means it’s never too late to adopt key lifestyle habits and keep your brain sharp!
One of the most important ways to love your brain is through exercise. Regular cardiovascular exercise elevates your heart rate and increases blood flow to your brain, and research has shown it can reduce the risk of dementia and Alzheimer’s disease.
1. Exercise It
Exercise is a key part of a healthy brain, and there are several ways you can incorporate it into your life.
Research shows that physical exercise changes the brain in a number of positive ways, such as increasing circulation and increasing feel-good neurochemicals.
Exercise also improves memory by increasing a protein called brain-derived neurotrophic factor (BDNF).
2. Eat Right
While the study of nutrition and brain health is relatively new, a lot of evidence suggests that a plant-based, Mediterranean-style diet featuring meals filled with big helpings of colorful vegetables, fish one or two times per week, high fiber fruits, whole grains, nuts, seeds and a dose of healthy fats will keep your brain healthy and strong for a lifetime.
In addition, limiting your intake of soda, candy, fast food, fried foods, and highly processed foods and beverages will also help your health. And, if you want to be even more ambitious, try to eliminate all refined carbohydrates from your diet.
3. Take a Break
Taking a break from your relationship may seem counterintuitive, but it can give you and your partner time to evaluate whether the relationship is a good fit for you. It can also help you develop better communication and compromise skills.
Many couples take a break because they feel that their relationship isn’t healthy. Often, this means one partner is struggling with trust issues, unmet needs, or communication problems.
4. Sleep Well
Sleep plays a vital role in your memory, so you should try to get at least 7 to 9 hours every night.
You should also establish a regular sleeping pattern, so you’ll be in bed and ready to nod off at the same time each day.
A relaxing bedtime routine can make a big difference to how well you sleep. Set aside 2 to 3 hours before you go to bed for some reading, a light bath or a meditation session.
5. Stay Connected
Staying connected with your loved ones and the community at large is good for your brain, body and soul. Try a gps or video chat app to keep the conversation going and share your experiences with family and friends far and wide.
You might even be able to see your friends and family from the comfort of your own home. The best way to do this is with the right phone and data plan.
6. Take a Break from Technology
Tech is an essential tool in our lives, but it can also have a negative impact on our mental health. Unplugging from technology can help restore your brain's health and reduce stress.
Set aside a few minutes every day to unplug and recharge. Start small and gradually build up to more time away from screens.
7. Take a Break from Social Media
Taking a break from social media can be a healthy and productive way to reset your mind. It can help you reduce stress, anxiety, and depression while improving your sleep and self-esteem.
The key to a successful social media break is to set a goal and stick with it. That goal could be a specific amount of time, such as a week or a month, or it may be a commitment to avoiding certain apps altogether for a period of time.
8. Make a Mindful List
When we’re stressed or anxious, our brains often start making a list of everything that is wrong. This list can be endless.
Creating a mindful list is a great way to help us focus on the present moment and stop our thoughts from getting out of hand. It also helps us to take a step back from our worries and see what we can do to make things better.
9. Practice Self-Care
Self-care is a vital part of being mentally healthy. Practicing it can reduce stress, increase productivity and improve mood.
Depending on what works for you, self-care can be physical, psychological, emotional, social or spiritual. It’s important to find activities that work for you and fit into your busy schedule.
10. Learn Something New
Whether you're learning a new language, a new skill or something else, your brain benefits from having fresh information.
Studies have shown that learning new things can boost memory and cognitive skills, improve brain performance, reduce stress and help ward off dementia and Alzheimer's disease.
Visit our Health Blog for more great articles like this one.
