Best Ways to Keep Your Brain Healthy

healthy brain

The most amazing organ in your body is your brain. It generates novel ways to express your thoughts and emotions, coordinates movements ranging from chopping onions to running an obstacle course, stores your most treasured childhood memories, and solves the Sunday crossword. But it’s all too easy to take those abilities for granted.

Mental function changes with age in every brain. Mental deterioration is common, and it is one of the most feared side effects of ageing. However, cognitive impairment is not unavoidable.

Ziqitza Healthcare Ltd remarks that many people do not consider their brain health until they begin to notice cognitive changes and memory loss in their 60s or 70s. However, there are numerous things you can do, beginning as early as childhood, to keep your brain as healthy as possible throughout your life. Ziqitza states that intellectual pursuits, social interaction, and, perhaps most importantly, physical activity are beneficial to brain health.

Ziqitza Healthcare writes down a list of priority things that can be practiced for a healthy brain:

Keeping Your Heart Healthy: The most important strategy is to work with your doctor to stay on top of your cardiovascular health. You want blood to flow freely through your heart and blood vessels. By impeding blood flow to the brain, high blood pressure, high cholesterol levels, smoking, and diabetes all increase the risk of developing neurodegenerative diseases.

It’s difficult to get enough blood to the brain and nourish its cells when artery walls become thick with plaque or “hardened,” a condition known as atherosclerosis. This can also result in an ischemic stroke, which occurs when a blood clot forms in an artery, cutting off blood supply to a portion of the brain. This can cause both temporary and permanent brain damage.

According to Ziqitza Healthcare, a healthy, active lifestyle will help keep your blood flowing and prevent those problems.

Quality Sleep: Sleeping for 7-9 hours per night is an important way to keep your brain working. “Sleep is the most important thing you can do to reset the brain, allow it to heal, and restore mental health,” says health practitioners at Ziqitza Rajasthan. According to new research, the brain clears out toxins called beta-amyloids during sleep, these toxins cause Alzheimer’s and other forms of dementia. ZHL Rajasthan suggests following below written before going to bed, for a healthy brain:

Perform a digital detox: Set a consistent bedtime and turn off all electronics and screens at least 30-60 minutes before going to bed.

Get rid of your concerns: To help you relax, jot down any lingering concerns and a quick to-do list for tomorrow. “Our thoughts are constantly racing, causing anxiety,” says Ziqitza Limited. “However, writing it down on paper with a pencil tells your brain that it doesn’t have to worry about those things while you sleep.”

Spend some time meditating: Not only will 5-10 minutes of mindful meditation help you sleep better, but it has also been shown to reduce anxiety, depression, fatigue, and confusion. Meditation, according to Ziqitza Limited Rajasthan, can help people with insomnia fall and stay asleep. It also helps with brain inflammation. Most people discover that they can sleep better, focus better, and are less anxious.

Take Up Physical Activities: Walking for 30 minutes a day, taking a dance class, or swimming can improve your cognitive health. Exercise increases blood flow to the brain. Furthermore, studies have shown that it can increase the size of the hippocampus, the part of the brain responsible for memory that naturally shrinks with age.

Following A Healthy Diet: A diet high in omega-3 fatty acids, low in saturated fat, and high in the nutrients found in leafy green vegetables and whole grains can help keep your brain healthy for the rest of your life. Many people believe that following the Mediterranean diet, which emphasizes fish, fruits and vegetables, nuts, olive oil, and avocados while limiting red meat, is the way to go.

The MIND diet, a cross between the Mediterranean diet and the heart-healthy DASH diet with a focus on berries and leafy greens, was designed specifically to improve brain health. It has been shown to reduce the risk of Alzheimer’s disease.

Take Up New Things or Challenge Your Brain: Learning new skills throughout your life, such as how to cook new cuisines, play an instrument, or even learn the rules of new card games or travel to a new city, helps keep your brain healthy by constantly creating new connections between brain cells. You are essentially creating a backup system by challenging your brain. The greater the intellectual stimulation, the more diverse neural circuits are used. And the more circuits you have, the more difficult it is for neurodegenerative disease-related changes to manifest.

Be Social: Ziqitza recommends spending as much time as possible with friends rather than watching Netflix or scrolling through Facebook. When you’re socializing, blood circulates to various parts of your brain as you listen and formulate responses. When you spend time with friends, you are less likely to become depressed. Depression has been shown to impair brain function. When you’re depressed or anxious, your mind is so preoccupied with what-ifs and worries that it can’t focus on learning new things.

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