It is a commonly accepted fact that as we age, we will experience some diminishment of our cognitive abilities. That means our ability to carry out tasks, remember important events, or execute complex actions will decline. But scientists believe that we can strengthen the brain to help reduce this natural slowing down of our mental processes. Studies have shown that having an active lifestyle – socially, mentally, and physically can have a positive effect on your brain and may protect against things like Dementia and Alzheimer’s.
Here are a few tips on what you can do to boost your brain power.
Get moving
Exercise is not just for the body. It also benefits the brain. In a study released by the University of British Columbia, researchers found that regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Additionally, other studies have found that the parts of the brain responsible for thinking and memory have greater volume in people who exercise compared to those who don’t.
So how much exercise do you need?
The recommendation is to get at least 150 minutes of moderate-intensity aerobic physical activity a week to improve your physical fitness. This is a lofty goal that not all of us can reach but the point is to strive for something close. Whether your movement takes the form of walking, spending an hour in the garden, swimming a few laps, or taking up a salsa class, any movement is better than none. Regular exercise can make a huge difference in how your body and brain function.
Get some sleep
Researchers believe that sleep may promote the removal of waste products or toxins from brain cells—something that appears to occur less efficiently when the brain is awake. Essentially, sleep helps to flush out toxins in the brain that build up during waking hours.
Fruits, veggies, and the A-C-E Vitamins
About three-fourths of the US population has a diet that is low in vegetables, fruits, and dairy products. That means that most of us are missing out on important nutrients for healthy skin, good eyesight, and boosting our brain and immune system. Increasing your consumption of fruits and vegetables can go a long way toward helping you meet your daily required intake of things like Vitamins A, C, and E.
Omega-3 fatty acids
The human body is capable of producing all the fatty acids it needs, except for two: linoleic acid
(LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. And as it turns out these are pretty important. Whole books have been written about the hundreds of functions that Omega 3 and Omega 6 carry out to help our body run smoothly. One of the most important is that Omega-3 may help prevent dementia. People who eat more fish (which is high in omega-
3) tend to have a slower decline in brain function in old age.
Learn a new skill, hobby, or language
Learning is a lifelong pursuit and whether you’re picking up a new hobby or skill, keeping the brain engaged and alert. When you learn a new skill, important changes take place in your brain, including the creation of new connections between your neurons. This is called neuroplasticity and as we age, it’s a great thing to build upon. New skills can be anything from learning how to knit or paint to dancing.
The path to good brain health and function is neither wild nor exotic. It’s just one that requires good, basic healthy habits such as eating right, getting enough sleep, and making sure you exercise.
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