How To Keep Brain Healthy: Diet and Lifestyle
Develop a brain healthy diet
The Mediterranean-style diet is less likely to develop brain dysfunction like cognitive impairment, dementia, and depression. This sort of eating is characterized by Plant-based foods, Low-carb, healthy fats, herbs and spices, vegetables, fruits, plant proteins, whole grains, and fish. High protein lean meats. high intake of monounsaturated fats with extra virgin olive oil as the main source
Avoid excess salt and harmful fats
Consuming polyunsaturated fatty acids (especially fish) and unprocessed, plant-based nutrients is beneficial for health and brain. Additionally, limit your salt intake by avoiding processed foods. These are rich in harmful fats such as LDLs and could be directly or indirectly harmful to brain health. Also limit the consumption of red meat, refined grains, and sweets. It could be that this kind of eating helps keep vital sign, blood glucose, and cholesterol low.
Exercise has a brain connection
Exercises not only does it keep you trim and powerful, but it also alerts the brain. Increasing your pulse causes a rise in blood flow to your brain. this will help improve memory, attention, mood, and sleep. The exercise and brain health are proved to be related in individuals who took up regular exercise, like frequent, brisk walking. Exercises like yoga also are an excellent way to prove the body-brain connection. The breath-focused and meditative qualities of yoga are shown to assist lower levels of the hormone cortisol, which is assumed to be harmful to the brain.
The brainstorming activities can help produce new cells and aid in mental dexterity. There are some ways to undertake challenging your brain reception such as taking a replacement route home. Brushing your teeth together with your non-dominant hand, Word puzzles, Reading, Drawing, painting, crafting, etc.
Train your brain
Cognitive training can improve reasoning, memory, and speed of processing of the brain. It can improve brain reflexes and alertness. It is important to note that no specific “brain game” or “brain exercise” is to be strictly followed, it is the creativity and keeping the brain engaged that helps
People with strong social ties to friends, family, and their community are shown to be happier and live longer than people without those ties. Furthermore, people who are lacking social connections are at a higher risk for developing depression, anxiety, and cognitive decline over time.
Improve social connections
Developing social connections is a fundamental need among us that can improve brain health and even enhance memory.
It is important to engage in a range of social networks as getting on one may be injurious and can lead to loneliness.
Sharing connections among humans or pets drives our quality of life and feeling of belonging.
Sleep and brain health
Obtaining 7–8 h of sleep per 24-h period is critical to maintaining mental health. Lifestyle habits such as a routine sleep pattern and reducing the total length of exposure to light can be extremely beneficial. An afternoon nap can also be useful as it utilized to complete the 7 to 8-h recommended sleep duration. Sleep disorders such as sleep apnea and insomnia are common with aging, so it is important to identify and treat them much before they cause permanent damage.
Mental Well Being
Symptoms Memory loss caused by Alzheimer’s and other related diseases usually manifests 15–20 years after the disease process develops. Because of this, it is important to acknowledge the possibility that late-life depression could be the only early manifestation of Alzheimer’s disease in a given individual.
Stress and mental well being
Work-related psychosocial stress due to job strain is associated with an increased risk of dementia and AD in late life. An extensive social network seems to protect against dementia. Social networking helps prevent damage to the nervous system.
Medical conditions can affect mental health
Brain function can deteriorate due to hypothyroidism or hyperthyroidism and can lead to dementia. Nutrition deficiency and low vitamin B12 (cobalamin) levels may lead to several mental disorders.
Take your Vitamins
Low folic acid levels and impaired cognitive function are proved to be related.
High homocysteine levels and impaired cognitive function are interrelated.
Treatment with vitamins such as cobalamin or folic acid that lower homocysteine levels can prevent brain disorders if given before the disease process starts.
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