The brain weighs only 3 pounds but is still a powerful organ. These 3 pounds contain your personality and your memories. Your brain coordinates all your emotions, thoughts and movements.
All of this is made possible by the millions of nerve cells that make up your brain. These brain cells, called neurons, send information to your entire body. Your muscles might not move as smoothly if they’re not working correctly. Your body could lose sensation in certain areas. You could have a slowdown in your thinking.
Damaged or destroyed neurons in the brain are not replaced by the brain. It’s therefore important to look after them. Head injuries, drug abuse, and conditions such as Alzheimer’s or Parkinson’s can lead to brain cell loss.
To keep your brain healthy, you need to develop brain-healthy habits. This includes safety measures as well as keeping your mind active and engaged. Here are some brain health tips.
1. Work up a good sweat
Physically active people are more likely than others to maintain a sharp mind. Regular physical activity can also improve mood, energy, and flexibility. Exercise may reduce the risk of Alzheimer’s.
The Department of Health and Human Services suggests that healthy adults spend at least 150 minutes per week doing moderate aerobic exercise, like brisk walking. It also recommends 75 minutes of vigorous aerobic exercise, like jogging. This activity should be spread out over the course of a week. Try a few 10 minute walks throughout the day if you do not have time to complete a full-body workout.
2. Protect your head
A brain injury may have a long-term effect on the life of a person. Brain injuries can impact thinking, memory and coordination. They may also affect emotions, emotion, and speech. Wear a helmet whenever you are doing any activity that could cause head injuries. Biking, skiing, horseback riding, or using a snowmobile, motorcycle or all-terrain vehicles are examples.
Car accidents and falls are also common causes of head injury. Wearing a seatbelt while driving can help prevent head injuries. Be careful when walking on ladders or uneven surfaces. Remove clutter from stairways and hallways to prevent accidents at home. Keep the stairways well-lit. Be sure that all carpets, rugs and mats are securely attached to the flooring so they do not slip.
3. Maintain your health
Certain medical conditions may increase the risk that you will have problems with memory and thinking. These conditions can also increase the risk of a stroke that damages blood vessels in your brain. Diabetes, high blood pressure and heart disease are among the most common conditions. Follow the advice of your doctor on how to best treat and control any ongoing medical conditions. Ask your healthcare team how you can prevent these conditions if you do not have them.
4. Join up with your friends
Do it. Socializing can help you avoid depression and stress. Memory loss can be exacerbated by both. Both social isolation and loneliness have been associated with a greater risk of Alzheimer’s and a decline in cognitive skills.
5. Rest well at night
Sleeping is like plugging your phone into a charger. Sleeping well improves brain function, memory and alertness. It also makes it easier to perform daily tasks. Rest can also help with stress and depression.
Prioritize getting enough sleep. Adults should aim to sleep between 7 and 9 hours per night. Make an appointment with a healthcare professional if snoring is causing you to lose sleep. Snoring may be an indication of a sleeping disorder such as sleep apnea. Conditions that disrupt sleep can increase the risk of dementia and a decline in cognitive skills.
6. Make a salad
A healthy diet has been shown to delay or prevent the symptoms of dementia. The MIND diet is a great tool to improve brain health.
MIND is an acronym for Mediterranean-DASH intervention for neurodegenerative delay. This brain-healthy diet provides your brain with fuel that helps improve mental focus, and slow down the decline of thinking skills. The MIND diet is based on plant-based food. The MIND diet includes lots of vegetables and fruits, including leafy greens, as well as berries, whole grains and poultry and fish. It restricts foods such as butter, cheese and red meat.
7. Challenge your brain
As physical exercise keeps the body fit, mental activities can also keep the brain fit. These activities can also improve memory and brain function. Do crossword puzzles. Read, Play games, Play a musical instrument. Try out a new hobby. Volunteer in a local community group or school.
8. Limit alcohol and medicines.
Alcohol and drugs can interfere with the communication between brain cells. Also, they can affect your brain’s abilities to plan, solve problems, and control impulses. Be sure to read the instructions on your medicine. This includes medications that you can get without a doctor’s prescription.
Moderation is key if you decide to drink alcohol. Healthy adults can drink up to two drinks per day. Too much drinking can increase your chances of falling and cause memory issues. This can also worsen some brain-related medical conditions, like high blood pressure or diabetes.