9 Healthy Habits for a Strong and Healthy Brain
How can you keep your brain sharp and agile to excel in your daily tasks? Paying attention to your brain’s needs can help maximize its inherent power.
The easiest way to boost brain power and maintain cognitive clarity is by adopting healthy habits. Here are some essential habits to follow:
1. Get Adequate Sleep
Quality sleep is crucial for your entire body, including your brain. Thinking that you only need 4-5 hours of sleep a day because you have other tasks to accomplish is a misconception. It’s not about how long you want to sleep; it’s about ensuring your brain and body get the sleep they need.
How many hours of sleep do you require? The amount of sleep needed depends on your activities and lifestyle. Some people feel refreshed with 6 hours of sleep, while others need a full 9 hours a day. However, sleeping less than 6 hours or more than 9 hours daily is not beneficial for your health. Sleep allows your body to rest, rejuvenate energy, repair damaged cells, and support proper organ function. Lack of sleep weakens brain cells and can even lead to cognitive decline.
2. Include Unsalted Nuts and Fatty Fish in Your Diet
Eating a healthy diet doesn’t necessarily mean you’re providing your brain with the right nutrients. Are you sure you’re giving your brain the nourishment it needs for peak mental performance? Approximately 60% of our brain is composed of fat. Therefore, it’s essential to consume certain types of fats to support brain function.
The best food for the brain is omega-3 fatty acids, found in foods like walnuts, soybeans, salmon, tuna, and other sources. You may not currently have the habit of eating these foods daily, but consider incorporating them into your workplace snacks to supplement your brain with these beneficial fatty acids.
Fatty fish such as salmon, mackerel, trout, tuna, and sardines are rich sources of healthy fats. To ensure an adequate intake of necessary fats for your brain, aim for 2-3 servings of these foods each week. Additionally, try to avoid saturated fats and calorie-rich foods as they can be detrimental to your brain health and impair cognitive function.
3. Never Stop Learning
This habit constantly challenges your brain to think, create, explore, and acquire new knowledge. Not only does it keep you mentally agile, but it also enhances your cognitive awareness. Furthermore, it strengthens your mental resilience because your brain remains in constant activity.
It doesn’t matter how you learn; you can read books, watch TV, explore, have conversations with others, or engage in any activity that stimulates your mind. Encourage unlimited thinking and imagination to gain new information.
4. Travel
You might view traveling as a personal indulgence, but this habit can significantly reduce the risk of cognitive decline.
“Exposing the brain to new environments helps make it healthier,” says Dr. Paul D. Nussbaum, a neuropsychologist and assistant professor of neurosurgery at the University of Pittsburgh School of Medicine. In addition to travel, activities such as reading, writing, and learning a foreign language are excellent ways to challenge and stimulate your brain.
5. Engage in Social Activities
Building emotional connections with others can help prevent cognitive decline, according to Dr. Nussbaum. Therefore, participating in beneficial, wholesome social clubs and activities can lead to more active brain functioning.
6. Eat Colorful Meals
Fruits and vegetables rich in antioxidants help protect your body from free radical damage, a factor in certain diseases. This is why Dr. Nussbaum suggests creating colorful meals with plenty of fruits and vegetables. While all fruits and vegetables contain antioxidants, berries are especially beneficial for cognitive health and brain function.
7. Slow Down
Many people live hectic lives, with active schedules that extend up to 18 hours a day. This fast-paced lifestyle can overburden our brains.
“Chronic stress can be harmful to our bodies and brains, impacting mood, cognitive function, and memory,” Dr. Nussbaum shares.
To combat this, try to carve out moments of calm for yourself each day. Even just a few minutes of quiet time can help. Whether it’s taking a walk, sitting in a park, or playing a musical instrument, find ways to ease your mind.
8. Exercise Regularly
Allocate time for at least 30 minutes of daily walking or engage in other physical activities like dancing, which has been shown to enhance cognitive sharpness.
9. Understand and Monitor Health Metrics
Dr. Arendash suggests that high cholesterol and blood pressure are related to increased memory-related issues. Therefore, it’s crucial to monitor your health metrics early on.
By incorporating these nine healthy habits into your daily routine, you can promote a strong and healthy brain that supports your overall well-being.