FED YOUR BRAIN, first
Numerous foods and nutrients, such as chocolate and red wine, are said to boost brain health. Even though it sounds nice, not all of those assertions have scientific support. The tried-and-true nutrients that nourish the brain, however, are well known:
Veggies with green leaves. The minerals folate, vitamin K, and carotenoids like beta-carotene and lutein found in spinach, kale, broccoli, and other leafy greens are crucial for the brain.
fatty seafood Omega-3 fatty acids, a crucial polyunsaturated lipid we must obtain from our diet, are abundant in wild-caught, fatty fish. Omega-3 fats from fish are abundant in EPA and DHA. The fact that DHA serves as the brain, eyes, and nervous system’s structural building block is one reason why these healthy fats are essential for maintaining good brain health. DHA is such a crucial fatty acid for the brain that it prefers to absorb it over other accessible fats. A fresh and top-notch fish oil supplement might be of great assistance if you have reservations about frequently eating fish.
Berries. In addition to being delicious, cranberries, blueberries, strawberries, blackberries, and raspberries are also vivid and colorful. Flavonoids, which nourish our brain and circulatory systems, are the organic plant pigments that give those beautiful hues their vibrant appearance.
Walnuts. Another omega-3 fatty acid, ALA, is provided by this fantastic source of healthful fat. This important fatty acid can assist in sound mental wellness. But it can’t take the place of the necessity for direct EPA and DHA for the majority of people.
2. TRANSFORM YOUR BODY
Regular aerobic exercise appeared to enhance the size of the hippocampus, the region of the brain in charge of learning and verbal memory, according to research from the University of British Columbia. Contrary to popular belief, resistance and muscular training did not appear to have the same impact. According to their research, the effect was both direct (raising blood flow and hormone release) and indirect (supporting mood, sleep, and healthy stress levels).
Two one-hour sessions per week were demonstrated to be advantageous for the brain, but 30-minute sessions spread out for the week are thought to be just as effective. And what exactly was this significant and amazing exercise? rapid walking Even though it is frequently disregarded as a low-intensity workout, walking has many advantages. And as socialization is crucial for our health, try going for a stroll with a friend or loved one!
3. REMAIN MENTALLY ACTIVE
It appears that researchers are split on whether brain-improving video games like crossword puzzles genuinely work. However, they do concur that certain activities can support continued brain health.
acquiring new abilities. Later in age, stronger brain function is linked to higher educational attainment. According to experts, learning prepares the brain for lifelong mental activity. Maintaining mental activity may encourage both new and existing communications between brain cells, supporting brain function. It’s simple to find mental exercises. A great method to enjoy exercising your brain is to pick up a new pastime or volunteer work that requires you to acquire a new skill.
use each sense. Distinct sensations trigger different brain regions to become active. Therefore, learning something new with as many senses as possible indicates that more brain areas will be engaged in forming that memory pattern. You might have experienced this when a certain smell unexpectedly brought up a clear recollection. Instead of waiting until a task necessitates the use of extra senses, utilize your senses to engage with the work in a new way.
confidence in oneself. It turns out that how we see aging and the brain may have an impact on how our brains operate as we age. Believe you can assist your memory, and then transform that idea into the activity of practicing, rather than propagating the stereotype of “senior moments” (which may make us less motivated to work at maintaining brain function).
using tools for planning and memory. This is one of my personal favorites, I’ll admit. I’ve found that this works for me, and I highly recommend it. Don’t force your brain to retain every detail! Always place your glasses or keys in the same location. Keep track of significant dates, such as birthdays or meetings, using calendars and planners. Use a list, a GPS, or a map to get to places you don’t typically travel. Because your brain performs so many tasks for you, picking up some of the slack can be beneficial.
repeating the information you seek. If you want to remember something crucial (like the name of a new acquaintance), say it aloud or write it down. This strengthens the link between memories. Do it more than once at various intervals to further reinforce this. Spread out the exercise over hours or even days rather than just doing it repeatedly in a short period, like you would when studying for an exam.
Let this information motivate you to consider brain health more frequently. Choose a few of the recommendations on this list to put into practice regularly. Your brain will be grateful.
Nordic Naturals is highlighted. Oil from Arctic Cod Liver
With naturally occurring DHA, EPA, vitamin D, and vitamin A, Nordic Naturals Arctic Cod Liver OilTM is produced from only 100% wild Arctic cod. No synthetic vitamins, chemicals, or fish body oils are ever used, in contrast to other “cod liver oils” on the market.
The multi-award-winning Arctic Cod Liver OilTM from Nordic Naturals is a great option to promote overall health and well-being because it is created only from wild Arctic cod. Arctic Cod Liver Oil surpasses the exacting European Pharmacopoeia Standard for fish oil purity and freshness thanks to its vertical integration from catch to finished product. Simply put, it’s some of the world’s freshest cod liver oil.