5 ways to improve your health

5 ways to improve your brain health TOPICS:BrainExerciseNeuroscienceNutrition SEPTEMBER 27, 2022  Early studies of the brain showed that there wasn't much you could do as an adult to improve brain health and cognitive function. Most believed that brain development took place in early childhood and that after a certain age you just worked with what you had. Today we know that this is not true. While the brain is most plastic and mature for learning and growing in the early years, the brain never stops working to create new pathways, connections, and new brain cells. Five ways you can start improving your brain health today 1. Feed your brain the right food Eating a healthy, balanced diet is great for a healthy body and brain, but there are some specific foods that pack an extra punch in the big brain department. Oily fish like salmon, herring, and sardines are wonderful. Blueberries, nuts and seeds, and green leafy vegetables are also good. Coffee is a good neuroprotectant, as is green tea. Equally important is avoiding excess sugar and overly processed foods. Too much sugar and certain additives increase inflammation throughout the body, including the brain, and can contribute to cognitive decline and dementia. 2. Get enough sleep Sleep deprivation is rampant in today's overstimulated, anxious, and busy society. Burning the candle at both ends is often seen as noble and productive, but the result is chronic sleep deprivation and burnout. Over time, you rob the brain of precious downtime it needs to process information and update itself. While you sleep, your brain stores new knowledge and rids itself of toxic waste. If you're not getting enough sleep, you're not giving your brain the opportunity to archive and store new information. 3. Don't stop learning Constantly learning new things helps your brain stay young and sharp. Your brain thrives on new experiences and suggestions. Learning a new language or a musical instrument are two powerful ways to stimulate your brain. You don't have to master them or be fluent in them, it does help to learn something new. Other activities you could try are learning new games, playing skill games, participating in brain training games, and exposure to new experiences and things like art, music, culture, and new environments. 4. Maintain social support and interaction Healthy, frequent social interaction is vital to the health of your brain. Regular social contact stimulates the release of neurochemicals and helps keep your brain sharp. Several studies of older people, who had excellent cognitive functioning compared to many other peers, had something in common: an active social life. One such study found that increased social contact at age 60 was associated with a 12% lower risk of dementia later in life. 5. Exercise regularly A powerful way to keep your brain healthy is through exercise. Lack of exercise, poor diet, lack of sleep and stress are all factors that can impair your brain function. When you are sleep deprived, stressed and not eating properly, you experience forgetfulness. Exercise improves blood circulation, reduces stress and helps you sleep better. This is a major benefit and can help ward off mild symptoms of cognitive decline. Walking is great exercise, as is bicycling and outdoor activities like kayaking, hiking, rock climbing, etc. Strength training is good too. A surprising winner when it comes to brain health is the squat. This bodyweight strength training exercise has been shown to have a significant impact on brain health. A recent article published by the BBC cited a study by Professor Damian Bailey of the University of South Wales. His studies showed that squats affect the brain because the change in gravity causes your blood vessels to work harder to maintain balance. This buffering effect causes vessels to release molecules that stimulate new connections and new cells. A recent BBC article cited a study by Professor Damian Bailey of the University of South Wales. How Often and How Many Squats for Brain Health? So how much time do you need to devote to this brain building exercise? Not as much as you would think. Three minutes of squats three times a week will give you the boost you need to keep your brain healthy. It's easy to incorporate squats into your current routine if you're not already doing them. Not only that, but squats are also great for increasing strength and giving your lower half a toned look. Ideally, this is possible with other physical activity and the right diet. But it's good to know that just a few minutes of squats a week can dramatically improve and protect your brain health. If you're just starting to take care of your body and mind, it's okay to start slow. With exercises like squats, it's important to perfect your form and focus on quality over quantity. You can build there. It's never too early or too late to start improving your health. Avoiding sugar and processed foods, getting plenty of sleep, and regular exercise are great ways to stay fit and healthy for years. It's never too early or too late to protect your brain.