How To Boost Your Brain’s Health

The brain is a pretty important organ. Looking after our brain is important for reducing the risk of various brain diseases later in life. It’s also important for helping to keep our mind sharp every day so that we can think more clearly and make better decisions. 

But just how should you nurture your brain? There are in fact various habits that you can adopt to help your brain work better. Below are some of the top ways to boost your brain’s health.

Don’t scrimp on sleep

Getting enough sleep can help us to concentrate more and solve problems more easily. It’s also while we’re asleep that we consolidate memories – people who are regularly sleep-deprived are often more forgetful and more at risk of degenerative diseases like Alzheimers. On top of this, sleep is when our body heals and grows. It is essential for brain repair and growth. 

How many hours of sleep should you be getting per night? Ideally a minimum of 7 hours. This isn’t always possible due to health problems or looking after young kids, but should be something you try to strive for. Many of us optionally go to bed late or don’t take steps to improve our sleep quality (when you can, catch up on sleep with naps!). 

Solve puzzles daily

Our brains are a maze of neural pathways that we use to solve problems. Puzzles are the perfect brain exercise – they help to use and reinforce all these different neural pathways, so that we can solve problems more quickly. There is also evidence to suggest that solving puzzles regularly may reduce the risk of dementia.

What types of puzzles are most effective? A daily sudoku or a crossword could be perfect for stimulating the brain. Board games like Scrabble and chess are also very good for keeping the brain active. However, it’s also worth noting that there are many board games, card games, video games and puzzle apps that can do the job. 

Get plenty of physical exercise

It’s not just mental exercises that are good for your brain, but also physical exercises. When we do physical exercise, we encourage the flow of blood and fresh oxygen to the brain. This can make us feel more alert and clear-minded. Daily exercise can also help to lift our mood by releasing endorphins, and help boost sleep quality.

You don’t have to do an intense workout to boost your brain’s health. Anything that gets your body moving and increases your heart rate is effective – including low-impact exercises like yoga and walking. You can even turn everyday household tasks like cleaning and gardening into exercise. 

Consume plenty of omega-3

Omega-3 is thought to be one of the best nutrients for boosting brain health. This fatty acid reduces inflammation around the body and is thought to help inhibit the death of brain cells. Studies have also found that participants with higher levels of omega-3 responded better to memory tests and processing speed tests. 

Which foods contain omega-3? Quite a few – however fish and seafood contain the highest levels. Cod liver oil tablets are one of the most popular supplements for getting one’s fix of omega-3. Omega-3 is also found in other foods like spinach, seaweed,

flaxseed oil, chia seeds and various nuts. Which leads onto the next brain boosting tip…

Go nuts for nuts

Nut consumption has been linked to better cognitive function. Not only are many nuts high in omega-3, but they also contain antioxidants that protect the brain against damage from free radicals.

Different types of nuts may help to boost brainpower in different ways. Almonds are believed to be one of the best nuts for improving memory. Walnuts are great for fighting inflammation around the brain. And pistachios can improve blood flow to the brain and help our sleep-wake cycle when eaten in the evening. 

Eat your greens

Yes, fruit and vegetables are good for our brains too. Various vitamins are essential for the health of our brain including vitamin E and vitamin K – and the best source of these vitamins is vegetables. Beta carotene is also found in several vegetables and can help boost our memory.

Which fruits and vegetables are best for the brain? Leafy greens like spinach, kale and broccoli are all great choices as they are rich in vitamins E and K. Orange fruit and veg like carrots, apricots and pumpkins are meanwhile a great source of beta carotene. Berries meanwhile can also be good for the brain due to their high content of antioxidants. 

Quit smoking

Smoking damages blood vessels around the body and reduces lung and heart function. This leads to less oxygen getting to the brain, as well as affecting the blood flow of other nutrients. Smoking can even cause the brain to shrink – leading to Alzheimer’s disease. 

Quitting smoking is therefore beneficial to the brain (in case you needed another reason to give it up). It’s worth exploring different methods of quitting to see what works for you. Nicotine replacements are a good option as they can help give you that nicotine rush without all the harmful toxins found in cigarettes. 

Drink alcohol in moderation

Alcohol-related brain damage is a common side effect of heavy drinking – 1 in 10 cases of dementia is believed to be caused by it. Alcohol disrupts the nervous system and can cause nerve cells and brain cells to die. Like smoking, heavy drinking can lead to brain shrinkage. 

If you drink a lot of alcohol, consider taking steps to cut down in order to protect your brain. Daily alcohol consumption could be not only increasing your risk of dementia, but also causing damage to other parts of the body. Consider going dry on weekdays and drinking in moderation at weekends to reduce the risk of alcohol damage. 

Take steps to manage stress

Did you know that stress is also bad for the brain? Studies show that people who experience chronic stress are often more at risk of developing dementia such as Alzheimer’s. Chronic stress can also increase your risk of suffering a stroke – constant high blood pressure from stress can wear out arteries and cause them to collapse in on themselves, disrupting blood flow to the brain and causing massive brain damage if not treated quickly. On top of this, stress impacts our ability to sleep (which, as already mentioned, is key to good brain health). 

We can’t always avoid stress, however we can all take steps to de-stress. Meditation techniques are a great way to reduce stress and help you focus more in high-pressure situations. At the end of each day, engaging in de-stressing activities like taking a warm bath or reading a book can also help clear our mind before bed. 

Stay social

Socialising is also thought to be essential to maintaining good brain health. Not only is it important for lifting our mood and fending off mental illnesses like depression, but it also exercises neural pathways more effectively than most puzzles. This is why people who live alone and don’t experience much social activity are more at risk of developing dementia. 

Try to make an active effort to stay social. Joining local clubs can be a great way to meet people and stay social. Staying in contact with existing friends and family is important too – try to always have social events on your calendar and don’t be afraid to call people if you are lonely and in need of conversation. This is important not just for brain health, but for general happiness.