As you age, the importance of caring for your brain health and memory increases. What can you do now to maintain your cognitive function? Although there is no guarantee, here are six overall habits that will increase your chances of staying sharp during a golden year.
1. Improve diet
Your diet plays an important role in brain function. affim Nutrition can affect nerve growth -or create new brain cells.
Resveratrol – a phytonutrient that makes people think red wine is good for your heart – can also protect brain health. However, Excessive drinking is not recommendedso you can source it from regular grapes, peanuts, dark chocolate and blueberries.
Magnesium helps you Maintain healthy neurotransmitter levels For brain health. Seeds and nuts This trace is particularly rich mineral. Additionally, eating rainbows (eating food in various shades) ensures that you get all the nutrients you need for your brain health. Each color corresponds to different vitamins and minerals.
Omega-3 fatty acids are crucial for brain health, with three varieties – ALA, DHA and EPA. While you can find ALA in plant-based foods like flax and chia seeds, seafood like shrimp and lobster are The main sources of DHA and EPA. Omega-3 also benefits your heart and the American Heart Association Recommend two or more Weekly – Add a cup of shrimp biscuit to your brain.
2. Get more actions
Physical exercise stimulates blood flow in your brain, providing oxygen and all the important nutrients consumed through a healthy diet. It’s also irritating Growth of brain regions Memorize and learn.
What activities you like depends on you, but recent research shows Cardiovascular activity increases myelin – A type of brain tissue. Yoga Reduce inflammation that may be damaged brain.
Use technology to inspire more daily exercise. Biometric devices such as fitness watches remind you to stand up more frequently and reach your exercise goals. Many apps and even YouTube’s workouts are as short as five to 10 minutes, allowing you to squeeze into the activity in the backup moment.
3. Learn effective stress management techniques
Managing stress effectively is probably the best thing you can do for your brain. However, the same activity doesn’t work for everyone. For example, while many find that exercise helps them get rid of tensions, others see it as another obligation that negates the effects of some stress.
Instead, find what you like to do, and maybe combine it with other healthy habits. For example, if you are an extrovert who can relax by talking, consider finding a partner who loves socializing while you stroll. If a video game sets your brain out of “Go” mode, you might sit in an interactive sports game to play solo. Others find soothing stress management techniques include:
- Meditation, including guided meditation
- Take a deep breath
- Walking in nature
- Working in the garden
- Participate in your beloved hobbies
4. Quit smoking
Smoking Premature aging of the braincausing it to shrink in some areas. Each cigarette increases your chances of cognitive decline and Alzheimer’s disease. While quitting is not easy, leveraging free resources and support groups can make it more feasible.
5. Reduce alcohol
If you don’t drink, don’t start – you can get resveratrol without alcohol. If you do drink, consider cutting to recommended limits No more than one cup Female daily and two men. Recent research shows that sauces are not really safe and excessive drinking can increase your risk of cancer and brain damage.
6. Discuss your prescription with your doctor
The average consumer does not know how certain drugs affect their brain health. Especially some prescriptions – Including opioids and psychotropic drugs For example, benzodiazepines – may increase your risk of dementia.
Drug treatment options are discussed at least once a year at the annual examination. Be sure to mention any other medications you take regularly.
What promotes memory issues?
One huge contribution to memory issues at any age is stress. Research shows that results on how stress affects brain health are mixed, as many people remember specific details clearly in certain traumatic events. However, most studies show prolonged chronic stress Destroy space learning and memorychange your memories of events.
Stress triggers a chemical cascade in your body that promotes persistent inflammation in chronic diseases. Cardia study revealed high levels of inflammatory marker C-reactive protein in July 2024 Related to lower cognition and perform functions.
Other behaviors can also increase systemic inflammation. Including lack of physical exercisepoor diet and exposure to environmental toxins such as smoke and alcohol. Reducing inflammation by addressing factors in your control can protect brain health and memory.
Unfortunately, uncontrollable factors can also affect your brain health. For example, some forms of Alzheimer’s disease Have powerful genetic componentsbut your DNA is not your destiny. Epigenetic science explains how lifestyle choices affect the expression of a particular gene, and making better decisions can still reduce your risk of disease.
Understanding what helps memory problems when developing the best strategies for maintaining brain health can help. Understanding risk factors allows you to design a program that is realistic and suitable for your lifestyle while bringing you the greatest benefits.
Try these holistic therapies for brain health and memory
Understanding what causes brain health and memory problems can help you identify overall interventions that are suitable for healthy cognition as you age. Improving your diet, increasing exercise and managing stress increases your chances of getting older. Avoiding unhealthy habits that increase inflammation is another part of the puzzle. Analyze your risks and take positive steps to keep your entire golden year.
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