How To Keep A Healthy Mind

Regarding self-care, we often tend to focus on physical health above all. Most of us do not realize that while our body is aging, so is our brain. The brain is the body’s most useful organ as it controls our ability to make decisions, communicate, think critically and live a quality life. With age, it is normal for the brain to go through cognitive decline and impairment. It can start as early as one reaches adulthood. Taking care of the brain is vital as it lowers the risk of Alzheimer’s, Dementia, brain injury, and other age-related cognitive diseases. Here we unfold some basic yet effective ways you can keep your mind healthy.

1. Fuel Up

Being mindful of what you put in your body is key for brain health. Leafy greens such as kale, collards, broccoli, and spinach are rich in Vitamin K, folate, beta carotene, and lutein which are brain-healthy nutrients. Berries contain flavonoids. These natural pigments give berries their vibrant colors and have also improved memory. A diet rich in healthy unsaturated fats helps lower beta-amyloid levels in the blood, preventing Alzheimer’s disease. Caffeine in controlled amounts is also associated with better mental function and solidifying newer memories.

Additionally, nuts are a great source of omega-3 fatty acids and protein, which prevents blocked arteries. Moreover, it is essential to limit alcohol intake as an excess can damage neurological function. Most neurons, when dead, cannot be replaced. Substance abuse facilities like Serenity at Summit Rehab have made brain stabilization a requirement for patients so their brain health can be salvaged.

2.   Get some reps in

Regular physical activity is good for your bones and joints, regulates cognitive function, and boosts memory. According to a study, inactive adults are twice as likely to suffer from a cognitive decline compared to those who exercise and stay active. Incorporate aerobic exercise into your workout routine because it enhances heart and sweat gland activity, which increases the hippocampus’s size. It is the area of the brain that deals with learning and memory. Exercise also stimulates the production of chemicals in the brain that help brain cell formation, brain cell health, and survival. Furthermore, it reduces stress, depression, and anxiety, all of which are factors that can disturb brain health. It is recommended that adults get at least 2.5 hours of physical activity in a week that is of moderate intensity. 

3. Catch up on sleep

When it comes to sleep, you need to keep two things in mind: quantity and quality. It is not only important that get an adequate amount of sleep, but it is also vital to get restorative and uninterrupted sleep. A lot of biological processes that are necessary for good brain health take place when we sleep. Some of these are listed below:

• The brain rids itself of toxic waste and byproducts.
• Nerve cells reorganize themselves and communicate with each other.
• The brain stores new information.

All of these processes are essential for healthy brain activity. In addition to this, sleep also converts short-term memories into long-term ones. During this time, the brain also erases any unimportant information. To get a good night’s sleep, stick to a sleep schedule, create a restful environment, do not use your phone before sleeping, and limit daytime naps.

4. Maintain your mental health

Since the onset of the Covid-19 pandemic, there has been a lot of focus on mental health, and rightfully so. Mental health can impact our daily life, but it can also have a lasting impact on cognitive health. It can affect chemical reactions in the brain, brain chemistry, and different brain regions. Mental illness can interrupt communication between brain cells. It also stimulates adrenal glands to produce excessive levels of cortisol which can cause depression. Taking too many anti-depressants or taking them for a long time can also cause Dementia or Parkinson’s disease. That is why it is important to regulate stress. Therapy sessions once or twice a week can make all the difference. It is also essential to keep your environment stress-free.

5. Be social

Social activity helps alleviate depression and anxiety. It also helps regulate your mental health, which is linked directly to good brain health. Look for opportunities to connect with family, friends, workplace acquaintances, and other loved ones. Get involved in a club or community so that most of your days are spent productively. You can also pick up on a sport. This way, you’ll be able to stay fit and communicate with others simultaneously. Solitude can lead to brain atrophy, a disease in which your brain suffers a loss of neurons and the connections between them.

Final Thoughts:

It is just as important to take care of your brain’s health as it is for your body. By making just a few simple and basic changes to your lifestyle, you can slow down cognitive decline by a lot and lead a happy and successful life.

Ulani Uriah

Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.

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