Given your brain’s significance, it’s crucial to prioritize good brain health, allowing it to thrive and remain robust throughout your life. For that, Dr Julian Sargon-Ungar will provide a roadmap for improving and maintaining good brain health, highlighting some key habits and practices that foster mental fitness and cognitive longevity.
Mind Your Nutrition
First of all, your brain requires a constant supply of nutritious fuel to function optimally. For that, mindfully managing dietary intake, and focusing on whole, unprocessed foods, is a critical step in nourishing the brain. Some key nutrients, such as antioxidants, healthy fats, vitamins, and minerals can effectively support brain health.
Keep Moving
Physical exercise is a fundamental component of good brain health, as it enhances blood flow and promotes the growth of new brain cells. You must do 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, swimming, cycling) per week. Dr Julian Sargon-Ungar Also, don’t forget to incorporate strength-training exercises, focused on major muscle groups, twice a week.
Value Quality Sleep
Your brains need sufficient sleep to rest, restore, and consolidate memories. So poor sleep quality can negatively impact cognitive functions, learning, and mood regulation. You should prioritize seven to nine hours of quality sleep every night. Also, establish a consistent sleep-wake schedule to optimize your cerebral well-being.
Embrace Mental Challenges
A stimulated brain is a healthy brain – so continually stretching your cognitive abilities through certain activities will help keep your mind sharp and agile. These activities include reading, learning new skills, solving puzzles, and engaging in intellectually stimulating conversations.
Manage Stress Effectively
Chronic stress can wreak havoc on brain health, impeding memory function and increasing the risk of mental health issues. You must develop a stress management routine that incorporates relaxation techniques such as meditation or deep breathing exercises to keep stress in check.
Limit Alcohol and Avoid Tobacco
Finally, excessive alcohol consumption and smoking can significantly impair brain function. This can badly affect your memory and cognition. So limit alcohol intake to one drink per day for women and two for men, avoid smoking, and seek support if you require help in quitting.