It’s incredibly important that we do all that we can to take care of our brains. Think about it, all we are is a sack of skin, organs, and blood all working to protect and serve our brain. That’s why it’s so important to take care of it, especially as we get older. Luckily, there are several things that you can do to improve your brain’s health and your overall health as well.
How to Improve Brain Health
The importance of brain health can’t be overstated. This is especially true the older that we get. As we grow older, we face more and more cognitive decline. You can help slow down cognitive decline and keep your brain operating at its full intellectual potential by taking care of it. Here are some ways you can improve brain health:
Give Up Smoking
Quitting smoking, or avoiding it altogether, is one of the first steps you can take to improve your brain health. Studies have found that people who smoke more than two packs of cigarettes a day had twice the rate of dementia when they were older. Even the lowest level of smoker sees a 37% increased risk
Think Positively
Research suggests that if we set high standards for ourselves and are helped believe that achieving them is possible, they become possible. In fact, studies have found that children who were taught to believe that it is possible to become more intelligent show improved mathematical abilities.
Sleep Well
When we sleep, our brains are working hard to store all the information it gathered throughout the day. In fact, psychologists believe that our dreams are just a reflection of all the work our brains are doing trying to make sense of the information we have been taking in. Adults need between seven and nine hours of sleep each night to benefit fully and perform at their cognitive peak.
Meditation
It’s believed that regular meditation can improve our physical and mental health as well as our concentration and memory. It helps achieve this by lowering our stress. Stress prevents good learning and can shorten our attention span.
Natural Brain Boosters
Another great way to boost your brain health is through natural supplements that have a beneficial effect on brain function, also known as nootropics. These supplements help boost memory, motivation, creativity, alertness, and cognitive function. Here are some examples of nootropics:
- Fish oils
- Resveratrol
- Caffeine
- Spermidine
- Phosphatidylserine
- Creatine
- Bacopa Monnieri
- Rhodiola Rosea
You can find a lot of these supplements in everyday foods. However, taking supplements is the best way to ensure that you get your recommended daily intake of these nootropics. Pairing these supplements with a healthy diet can help dramatically improve your overall health.
Exercise and Brain Health
Perhaps the best way to keep your brain healthy, and the rest of your body for that matter, is to exercise frequently and stay active. Exercise leads to the release of proteins and other molecules from muscle, fat, and liver tissue. These can affect the levels of BDNF and other agents in humans.
Staying active can increase the volume of the brain’s hippocampus and improves learning and memory in mice and humans. Exercise can also help the brain’s healing process. Studies have found that those with Parkinson’s disease can improve their balance and gait through exercise. This is because the brain retains some plasticity after disease symptoms set in.
Brain Booster Foods
Eating brain-healthy foods is a safe bet when it comes to keeping your brain healthy and avoiding cognitive dissonance. The most effective strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Here is what you should eat on a brain-boosting diet:
- Green, leafy vegetables
- Fatty fish
- Berries
- Tea and coffee
- Walnuts
It’s important to note that eating just one of these foods by themselves won’t magically improve your brain health overnight. It’s important to implement a balanced diet that is full of these foods. It’s also important to note that what you don’t eat is almost as important as what you do it. Try to avoid processed foods as much as possible.
How to Make Your Mind Sharp and Intelligent
Doing certain healthy brain exercises can help your brain stay healthy no matter how old you are. They can boost your memory, concentration, and focus. This helps you focus on daily tasks better and helps keep your brain sharp as you get older. Here are some brain exercises that you can practice to ensure brain health:
- Jigsaw puzzle
- Cards
- Build your vocabulary
- Dance
- Use all of your senses
- Learn a new skill
- Teach a skill to someone else
- Listen to or play music
- Meditate
- Learn a new language
As you can tell, most of these exercises require problem-solving of some sort. Problem-solving helps keep the brain active and requires multiple cognitive abilities.
Are Brain Boosting Supplements Safe?
Most brain boosting supplements are considered dietary supplements and are subject to the rigorous approval process that drugs are. The FDA limits the claims these manufacturers can make about their supplements. This essentially means that if a supplement says it can do something, it more than likely can.
However, it’s up to you to do the necessary research to ensure what you’re taking is safe and backed by FDA approval. It should also be noted that brain supplements aren’t going to work overnight and won’t magically boost your brain. You need to pair your supplements with a healthy diet and exercise routine to see the best results.
What is A Good Brain Booster Supplement?
One supplement that can help prevent cognitive dissonance, as well as other aging side-effects, is spermidine. This is because spermidine helps induce something called autophagy. This is the body’s process of replacing old and potentially damaged cells with newer, healthier cells. Autophagy literally means ‘self-eat.’
This process helps keep you feeling and looking young while also dramatically lowering your chances of developing aging diseases such as Parkison’s and Alzheimer’s. While it is possible to get your recommended daily intake of spermidine through your diet, it’s recommended to take supplements so you ensure you get the right dose. Simply taking your supplements with your dinner is a great way to remember to take spermidine supplements every night.
Resources:
- 12 Foods to Boost Brain Function, Medical News Today
- The 10 Best Nootropic Supplements to Boost Brain Power, Healthline
Listen to this article:
