Our brain tends to change over time, but you should not think that the older you get, the lower your mental activity. Recent studies have shown that there are quite a few ways to keep your brain healthy and sharp for a long time.
Research is finding more and more evidence that following certain rituals can significantly reduce the risk of developing Alzheimer’s disease or any other form of dementia.
How to keep your brain healthy?
Five changes that you need to implement in the usual way of life to improve the state of the brain and reduce the risk of disease. They will also be helpful in many ways for people who already have dementia, as they will help stop the development of the disease. Below we take a closer look at these five preventative measures.
1. Challenge yourself
Learn a new language, finally, master chess, or even take a couple of piano lessons. Stimulating mental alertness revitalizes and maintains brain function.
When we learn something new, it is always a kind of shock for our brain. He wakes up, activates, and gets excited. By gaining unique experience, you teach the brain to adapt to changing circumstances, to be flexible, because you demand from it to do something new.
For example, foreign languages are a beneficial hobby. The ability to speak two languages helped delay the onset of three types of dementia: vascular, frontotemporal, and mixed. In addition, it is known for sure that bilingual people were diagnosed with dementia 4.5 years later than those who spoke only one language.
When you challenge yourself, be sure to make sure you can handle it. If you hate Sudoku, then don’t commit to doing 10 crosswords a day. Everything is good in moderation, but you should approach the choice of a hobby wisely.
2. Be socially active
Close contact with family, friends, and coworkers is an excellent way to keep the brain from early aging. You can spend more time with your relatives, join a discussion club, or go to the movies regularly with friends.
The scientists found that a well-coordinated mix of physical, mental, and social exercise helped a large number of people to stop the onset of dementia. Schultz is sure that during close communication with other people, neurons in the brain are activated, which has a positive effect on his work.
Maintaining friendships and family relationships is critical to maintaining your mental health. According to Schultz, it is not scientifically proven yet whether depression causes dementia or, conversely, dementia begins to develop due to being alone for too long. One way or another, these two diseases go hand in hand, often leaving sick people alone with their problems. Loneliness is as detrimental to an older person as poor physical health. Because of it, the risk of premature death can increase by 14%.
3. Eat to keep your brain healthy
Eating a balanced diet will not only help you control your weight, but it will also prevent many heart diseases. Plus, the food you eat feeds your brain too.
The brain ensures that the heart and all other organs do the work for which they are intended. That is why you need to try to eat foods that are useful for maintaining brain activity.
What should you eat? Pay attention to “colored” foods. They contain an increased number of antioxidants, which are responsible for slowing down the aging process.
Blue and purple fruits and vegetables (black currants, blueberries, eggplants, plums, red cabbage) contain the pigment anthocyanin, making it easier to cope with stress. Eating fruits and vegetables of these flowers also help to improve vision and strengthen the immune system.
Green vegetables and fruits (broccoli, avocado, spinach, peas, leafy greens, apples, kiwi) have a beneficial effect on brain activity, normalize the nervous and cardiovascular systems.
You should also pay attention to red fruits and vegetables (beets, raspberries, peppers, radishes, tomatoes, pomegranates). They help to strengthen the immune system, improve the absorption of food and increase vitality.
However, there are many vitamins, minerals, and herbs known to support brain health and brain function. Vitamin C, E, and Beta Carotene are some of the essential ingredients in brain supplements. Many people take these boosters to keep their brain healthy, both cognitively and emotionally.
4. Be physically active
Nobody requires you to run marathons, but at least minimal physical activity is essential. Regular exercise is vital for keeping your brain in good shape.
Your heart rate increases during exercise, the intensity of blood flow increases, the brain gets the nutrients it needs. Thus, you reduce the risk of developing a stroke.
You don’t even need to buy a gym membership. Instead, you can use alternative methods of stimulating physical activity:
- Walking to the grocery instead of driving.
- Taking the stairs home instead of taking the elevator.
- Walking two steps away from where you want to go.
Our brain is the same muscle as our heart, and both need regular training to stay in good shape.
5. Reduce your stress level
There is an explanation as to why coloring books and puzzles are so attractive for adults. They are great at relieving stress, and research has shown that this type of activity can be highly beneficial for adults to relax and give the brain a break.
Chronic stress negatively affects mood and sleep patterns, and it increases blood pressure and cortisol levels. This drains the body and can lead to depression.
Constant stress can provoke chemical imbalances that can harm the brain and other cells in the body. One of the most effective ways to prevent stress is meditation.
Even if you are young, full of energy, and do not care about the problems of senile dementia, we still advise you to follow these five simple recommendations. Here’s what you need to keep your brain healthy: exercise, regular communication, healthy eating, less stress, and some rewarding hobby.