Would you like to have a healthy brain as you grow older? Though not one isolated activity can shield your brain from cognitive decline, Alzheimer’s disease, or dementia, research reveals healthy everyday habits can help support brain health.
And the good news? Most of these habits are easy to adopt and advantageous for your overall health, too!
So, let’s dive straight in!
1. Get Moving
We cannot overemphasize the significance of physical activity. It not only supports heart health, but also enhances blood flow to the brain. You need to have a healthy heart along with a healthy brain for good cognitive function.
Regular physical activity can be a tonic for attention, memory, sleep, and mood. What all can you do? Take your pick – walking, yoga, cycling, dancing, swimming, gardening, and strength training. All these can boost brain health.
| 👉 Brain Fact: Does the human brain produce electrical current? Yes, your brain generates about 12 to 25 watts of electrical power while awake – adequate to power a small LED light bulb. |
2. Prioritise Sleep
Good quality sleep is critical to brain health. It is when you sleep that your brain performs the important tasks of processing information, consolidating memories, and undertaking vital maintenance.
Needless to say, a lack of proper sleep has been linked with focus issues, memory problems, and a higher risk of many other health conditions.
Aim for 7-8 hours of uninterrupted sleep every night. Otherwise, you should consult a healthcare provider.
| 👉 Brain Fact: Why do London cab drivers have a much larger hippocampus (the brain’s memory centre) than other people? Because they navigate 25K streets of London every day! (assumed so) |
London cab drivers have a significantly larger hippocampus, the brain’s memory center, likely due to navigating London’s 25,000 streets daily.
3. Be Socially Active
Socialising with family and friends is associated with emotional well-being and better brain health.
Join a club, participate in volunteering activities, and have meaningful conversations with near-and-dear ones to keep the brain occupied and minimise feelings of loneliness.
Staying socially connected can be especially beneficial for senior citizens.
| 👉 Brain Fact: At what age do human memory and cognitive abilities start declining? Some processing speed may begin to slow gradually in adulthood (starting in late 20s), while vocabulary and knowledge often continue improving into middle age. |
4. Challenge Your Brain
Your brain loves working out, too! Activities that require mental stimulation may have both short-term and long-lasting benefits for brain health. They help boost brain health, the same way as physical activities strengthen muscles.
Which activities can you include in your daily routine?
- Reading on a daily basis
- Try something artistic
- Learning a new skill
- Solving puzzles
- Playing strategy games
- Join an online or offline course to further your education
- Learning a new language
- Developing new hobbies
Not to worry if you can’t achieve perfection. The aim is continued participation and learning.
5. Manage Stress
Do you have the habit of getting stressed easily? Well, an occasional adrenaline rush is one thing, but persistent stress can have an adverse effect on your sleep, focus, emotional health, and memory.
But how to control stress? Here are some techniques that you can try:
- Yoga
- Deep breathing
- Mindfulness
- Meditation
- Exercise
- Engaging in hobbies
- Spending time in the lap of nature
- Talking to family and friends
- Consulting a professional counsellor
For good brain health, sound mental health is paramount. If you have been dealing with trauma, anxiety, depression, or other related issues, get in touch with Sohana Hospital – a 400-bedded facility where you get tailored treatment from multidisciplinary teams of doctors.
| 👉 Brain Fact: How many different smells can the human brain identify and remember? More than 50,000, and research suggests this number can actually go beyond one trillion different odours (under certain conditions)! |
6. Eat Healthy
Stay hydrated and switch to healthier food options and a balanced diet that enhances physical as well as mental health. Nutrition boosts heart health, which supports proper blood flow to the brain.
Include in your diet:
- Fruits and vegetables
- Whole grains
- Healthy fats
- Omega-3 rich food
- Lean proteins
At the same time, limit intake of excessive salt, sugar, and processed food items.
7. Control Your BP, Sugar & Weight
You can do it by eating right, engaging in regular physical activity, getting proper sleep, and taking the medicines prescribed by your doctor.
8. Give Up Smoking
It’s never too late! Kick the habit of smoking, and decrease your risk of cognitive decline to levels similar to that of non-smokers. Also avoid excessive intake of alcohol.
| 👉 Brain Fact: How many thoughts does an average human brain produce each day? Up to 70K, meaning 48.6 thoughts per minute! (according to research) |
9. Find Purpose
Life feels stimulating when there’s a purpose. Participate in community activities, pursue your hobbies, mentor others, or do something that keeps you motivated.
It promotes emotional and cognitive fitness.
| 👉 Brain Fact: How much energy does your brain use? Although the brain represents only about 2% of body weight, it consumes approximately 20% of the body’s oxygen and energy! |
10. Protect Your Head
Minimise the likelihood of head injury by taking requisite precautions according to the activity you are performing.
For example, wear a helmet while riding a two-wheeler, wear a seatbelt when in a car, and the right gear when playing sports. Be careful to prevent falls, especially as you age.
| 👉 Brain Fact: How much does our brain weigh today? Nearly 1.36 kg (3 pounds) on average. And intellect is NOT directly related to brain size! |
Conclusion
The term “cognitive decline” refers to changes in your thinking ability that occur as you grow older. Some changes are considered normal, but dementia is not a normal aspect of aging. The good news is that you can take measures to slow down age-related cognitive decline.
However, severe changes or considerable decline may point to dementia, with Alzheimer’s disease being the most common cause of dementia. Dementia is when you face thinking and memory issues that are so severe as to disrupt your normal life.
If you or a loved one is dealing with any kind of thinking or memory issues and looking for a ‘brain specialist near me’, Sohana Hospital is here to help you. With a dedicated neurology department that boasts the best neurology doctors in Chandigarh, Mohali, and state-of-the-art treatment, the hospital is known for providing compassionate care to all patients.
Take charge of your brain health today – it’s never too late to start!