Your brain is the most important part of your body. It also happens to be one of the most interesting and amazing. Your brain is responsible for storing memories, helping you express your thoughts and emotions, coordinates your bodily movements, and so much more! However, we often overlook the power of our brain and forget to exercise it, which is just as important as exercising your body.
Don’t wait until you’re in your late 60’s and 70’s to start caring for your brain health. In fact, it’s never too early to start practicing ways that challenge and exercise your brain. From eating right, taking the proper supplements, and prioritizing sleep we know all the best ways to keep your brain sharp and active!
1. Create an exercise routine
Exercising regularly has been linked to numerous health benefits, including having a positive effect on brain health. Researchers have found that people who are more physically active are less likely to develop brain diseases such as Alzheimer's. Additionally, physically active people are less likely to experience a decline in their brain function. It’s believed that these benefits are a result of increased blood flow to your brain during physical exercise. As you age, your brain has a natural reduction in brain connections. Physical exercise which increases the blood flow to your brain helps counter these issues. Studies have shown it can also increase the size of the hippocampus, which naturally shrinks with age and is responsible for memories.
Exercising 3 to 4 times a week for 30-60 minutes is great for both your physical and mental health. Choose an exercise you enjoy; this will make it easier to stick with and look forward to. Some great options include walking, running, swimming, sports, weight training, or any exercise that increases your heart rate and gets your muscles moving.
2. Keep your brain active
Ever see someone consistently training their abs even though they’re already visible? That’s because in order to keep muscle, you need to use it, or you'll lose it. Your brain works the same way. In order to keep your brain sharp, you need to keep it in shape. Some great activities for your brain include doing crossword puzzles, reading, putting together a jigsaw puzzle, memory games, playing cards, and several others. Try to limit the amount of time you spend doing passive activities such as watching tv, since these don’t require much brain stimulation.
By incorporating brain exercises throughout your week, you'll get to challenge your mind, stimulate your brain, and sharpen your cognitive skills.
3. Prioritize sleep
Sleep plays a critical role in your brain health. It gives your brain the rest in needs to be able to function properly throughout the day. Getting a 7-9 hours of sleep per night is the recommended amount. However, the real key is to get a consecutive 7-9 hours of sleep per night. Disturbed sleeping patterns don’t give your brain the proper amount of consecutive rest it requires to function at its best. Consecutive sleep gives your brain the proper time to store your memories effectively and refresh itself for the following day.
4. Eat a proper diet
The food you eat affects every part of your body and brain function. It’s important to follow a diet that includes healthy fats, is full of vegetables, healthy protein, and rich in omega-3 fatty acids. A recommended diet is known as the Mediterranean diet. The Mediterranean diet emphasizes plant-based foods, whole grains which are great for brain health, fish, nuts, olive oil, avocado and other healthy fats, fruits and vegetables, and a limited amount of red meat. Omega fatty acids which can be found in healthy fats are known to play a vital role in the proper function of your cells, as well increase mental focus. Additionally, they’ve been shown to reduce the risk of coronary artery disease. Focusing on proper nutrition is essential in keeping healthy and sharp brain function.
A great way to incorporate all the necessary nutrients into your diet is to include supplements. When buying supplements, it’s important to pay attention to the ingredients. Often, there are added ingredients that can cause harm to your health or are just unnecessary. A perfect way to avoid those issues is to create your own supplements. With Capsuline's easy to fill empty capsules you can be sure the ingredients in your supplements are exactly what you want. By using our accessories designed especially for you to create supplements mess-free and efficiently we make the process enjoyable and fun! A great natural herb to include in your diet is Ginseng. Ginseng has been known to help the mind and body cope with stress and boost mental function. There are also studies that suggest Ginseng may offer protection to your brain cells against toxins related to mental decline. Create your own ginseng supplements now using our gelatin capsules perfect for all powdered herbs! The process has never been so easy.
5. Be socially active
Rather than spending all your free time bingeing Netflix or scrolling through Instagram, spend as much time as you can with friends and family. Being socially active, and I don’t mean online, is critical in warding off depression and stress which can contribute to a decrease in memory and poor brain function. Hanging out with friends and connecting with loved ones helps the blood circulate to several parts of the brain as you formalize responses and process information. Especially during the stressful times of Covid19 it’s important to connect with others as much as possible. Meeting a friend for a walk, facetiming a family member, or even setting up a zoom cooking class are all great ways to connect and socialize with others.
Taking care of your brain should be a top priority no matter how old you are. It’s important to consistently stimulate your brain for it to perform at its absolute best! Building new skills throughout your life helps create new connections between brain cells which in turn keeps your brain sharp and healthy. The more neural circuits you use, the harder it is for neurodegenerative diseases to manifest. Intellectually stimulating your brain is the best way to fight off changes associated with neurodegenerative diseases. Prioritizing your nutrition, supplements, sleep, physical and mental exercise, and social life are vital in keeping healthy brain function throughout your life! Visit us as Capsuline to learn more about which empty capsules would suit your needs best!
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.