6 Ways to Keep Your Brain Young from Midlife onward
6 Ways to Keep Your Brain Young from Midlife onward As we age, our brains age along with our bodies. What are some ways to keep your brain young and prevent the dreaded dementia? According to brain disease experts, maintaining brain function is linked to a healthy lifestyle. By maintaining a healthy lifestyle, you can slow down the rate of cognitive decline associated with the brain. Here are some ways to help your brain stay healthy, including exercising actively, eating healthy, having hobbies, and maintaining social relationships.
Stay physically active to keep your brain healthy 150 minutes of aerobic exercise per week and at least one or two sessions of strength training per week can help keep your brain healthy. Keeping your body active is a strategy to keep your brain young. Exercise increases a protein called brain-derived neurotrophic factor (BDNF), which plays an important role in the activation and enlargement of neurons (nerve cells). Exercise also prevents inflammation from developing in the brain. Aim for 150 minutes of aerobic exercise per week and at least one or two strength training sessions per week to help keep your brain healthy. In addition, learning and practicing a new sport can also stimulate your brain in a healthy way.
Manage stress proactively with meditation and relaxation You can't avoid stress, but you can manage it. There is a difference between stress that is out of your control and stress that you can manage. To deal with stress well, relaxation is important. Studies have shown that people who practice meditation are characterized by thicker brain regions associated with focus, attention, and more than those who don't. This suggests that it's important to make sure you're taking time to relax and de-stress, like meditation.
Maintain supportive relationships Find someone to grab coffee with in your neighborhood, or someone you can share a like-minded hobby or volunteer with. Social isolation has been linked to a 50% increased risk of dementia in older adults. Having a few close friends is enough. You don't need to develop superficial relationships with thousands of people on social media, just someone you can grab a coffee with in your neighborhood, a like-minded hobby or volunteer activity. If you're having trouble making deep connections, consider getting a pet for comfort.
Get a good night's sleep to strengthen your memory Getting a good night's sleep is an important part of rest and brain health. A good night's sleep can also help strengthen your memory. There are even reports that people who are sleep deprived are more likely to suffer from Alzheimer's later in life. To get a good night's sleep, it's important to maintain habits that help you sleep well, such as eating at least three hours before bedtime and exercising at least four hours before.
Eat a brain-healthy Mediterranean diet Fish and green vegetables are effective in maintaining brain health and function. There are certain foods that help keep the brain healthy. These include fish, fruits, vegetables, nuts, and olive oil. The Mediterranean diet is one of the healthiest diets that many people are familiar with. In particular, fish and green vegetables are effective in maintaining brain health and function, and they also help to improve cardiovascular health. The Mediterranean diet can also help control blood pressure and reduce the risk of Alzheimer's disease.
A purposeful life that stimulates the brain. Many people who had a lot of dreams when they were younger think they"ll just ‘live life’ as they get older. This lack of purpose has been linked to an increased risk of dementia. Conversely, people who live purposeful lives tend to have a 30% lower risk of dementia. When you give your life meaning, you're more likely to take better care of yourself. Keeping your brain stimulated, especially through self-improvement, is also a key to keeping your brain healthy.
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