Keeping your brain sharp and preventing mental decline involves more
than just the brain itself. Healthy practices in many areas of life will
help you keep your brain, as well as your body, in top shape. Here are
10 easy and natural ways to help keep your brain in top shape now and
prevent problems later
1. Lead
an active lifestyle and exercise regularly. Regular exercise such as brisk
walking, swimming, aerobics and yoga in mid-life helps forestall and prevent
memory problems that often come with aging. In later years, regular exercise
and physical activity can actually improve the brain function of people with
mild cognitive impairment. There is no need to overdo it - mild to moderate
exercise is all it takes. The key is to do it regularly.
2. Exercise your brain.
An active brain stays sharp and continues to produce new connections between
nerve cells. Studies have shown the benefits of regularly working crosswords
and other brain challenges. Other things to consider are reading, playing
games such as chess, and learning a new hobby. Instead of watching mind
numbing TV shows watch programs that provide new and thought provoking
information such as shows about history and science.
3. Eat a
healthy diet. A diet that is low in saturated fats, sugar, bleached white
flour and junk foods and which has an abundance of colorful fruits and
veggies will keep your brain sharp as well as keeping your body trim and
protect you against diseases such as cancer, diabetes and heart disease.
4. Avoid
and manage stress. We have all heard that stress is the silent killer and
it is true. Stress also damages your brain by releasing damaging hormones.
Some of the best ways to manage stress include simplifying your life,
avoiding stressful situations, stopping to smell the roses from time to
time, and using techniques such as yoga, meditation, EFT (Emotional Freedom
Technique) and/or MTT (Meridian Tapping Technique).
5. Get
adequate sleep. According to the National Sleep Foundation, adults need
between seven and nine hours of sleep each night. Restful sleep enables the
body and brain to heal and recharge so that you are healthier and are able
to think more clearly. Sleep also helps you have a better long-term memory.
6. Be
sure to include plenty of antioxidants in your diet. Numerous studies have
shown that a diet rich in antioxidants helps prevent and slow age-related
declines in memory and learning. Among the very best sources of antioxidants
are blueberries, dark grapes and pomegranates.
7.
Incorporate plenty of essential omega-3 fatty acids in your diet. Omega-3s
help protect the brain against age-related decline and maintain proper brain
function throughout life. Some of the best omega-3 sources include fatty
cold water fish such as tuna, sardines, mackerel, and herring.
8. Have
an active social life. Talking and interacting with others keeps your brain
active, sharpens thinking and can improve your. According to a leading
psychologist, spending only 10 minutes talking to another person improved
memory can be as effective as mental exercises such as working crossword
puzzles.
9. Don't
smoke. According to the Mayo Clinic, smokers have twice the risk of
developing Alzheimer's. If you do smoke, stop! Even people who have smoked
for years can reduce their risk of memory problems by quiting.
10. Drink
in moderation. While low to moderate amounts of alcohol, especially red
wine, have been shown to protect against heart disease and cancer, heavy
drinking (more than 14 drinks each week) actually shrinks brains.
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