Overview
Brain is the most important and complex organ of the human body. The brain controls touch, emotions, thoughts, memory, vision, motor skills, breathing, body temperature, hunger and other processes that the body regulates.
The brain, with the spinal cord, makes the central nervous system. As we age, the brain’s function can also change. However, certain cognitive impairment is not inevitable. The blog will speak about certain ways to improve brain health.
Ways to improve brain power
Brain health and brain power can be increased with certain activities.
Mental stimulation
Mental stimulation or brain stimulation is activating or stimulating certain parts of the brain cells. By doing so, new brain cells will be developed, and it also helps develop neurological plasticity.
It also helps to avoid any future brain cell loss. Activities like painting, drawing and crafts give a natural stimulation to the brain and improve brain power.
Some daily activities that can help improve brain power are listed below.
- Puzzle or crossword activities.
- Try mental arithmetic rather than a calculator.
- Try to read more books. You can join or start a reading club.
- Mind stretching games like chess, bingo or computer games. However, long exposure to computer games can be avoided.
- Stay active and socialise well. Gardening, embroidery and a choir can help with socialising.
- Opt for a new course like guitar, dancing or any kind of self-defence class.
- Talk with your friend or meet a long-time friend.
- Stay physically active. Try walking or jogging for at least half an hour 4 to 5 times a week.
Physical exercise
Physical exercise plays a major role in brain stimulation. Exercise helps to improve mental agility. It improves blood circulation, which in turn improves blood circulation to the brain.
When blood circulation occurs through every small blood vessel, the brain gets activated, and brain power increases.
Physical activity does not only mean you should exercise. Even cleaning your house, cooking, walking your dog, and gardening are included as physical activity. This keeps you active and also improves brain power.
Improve your diet
Diet plays a major role in keeping your brain healthy. Foods like green leafy vegetables and fruits contain flavonoids and antioxidants. These nutrients are good for your brain and stimulate your brain cells.
On the other hand, foods like pizza, burgers, biscuits and chocolate contain saturated fats. These can have a negative effect on your health and reduces the functions of the brain.
Improve your blood pressure
Blood pressure can be a serious condition. As a person ages, high blood pressure can damage the person’s brain and lead to further complications.
Foods like vegetables and fruits can regulate blood pressure. Habits like smoking, drinking alcohol and lack of physical activity increase blood pressure. This can reduce brain power and cause health problems.
According to research, high blood pressure is associated with diseases like dementia, stroke and Alzheimer’s disease. Foods like soda, fried foods and highly saturated fatty foods can increase lead to high blood pressure. On the other hand, foods like vegetables, eggs and lean meat reduce high blood pressure.
Get some sunlight
When getting exposed to the sun, the brain releases a hormone called serotonin. Serotonin is a hormone that regulates a person’s mood and makes them calm. When it is dark, the brain releases a hormone called melatonin, which makes a person sleep.
According to research, exposure to the sun for about 15-20 minutes helps in the production of vitamin D and stimulates serotonin production.
Sleep well
Sleep is the most important factor in boosting your brain power. Adequate sleep regulates nerve cell communication and improves brain functions. The brain is active throughout, even when a person speaks.
Additionally, during sleeping time, the brain removes toxins from the body. Sleep is also important for consolidating memory and learning. According to research, when a person does not sleep well, the grey matter volume in the brain reduces, and brain function may reduce.
According to the National Institute of Neurological Disorders and Stroke, chronic lack of sleep can lead to cardiovascular diseases, high blood pressure, depression and obesity.
Consume nutrient-rich foods
Nutrients like lutein, B vitamins, protein, vitamin D and DHA omega 3 improve brain power. Lutein aids in memory and learning. Foods like eggs, corn, pumpkin, sweet potatoes and avocados are rich in lutein and improve brain function.
The DHA makes up 50% of the total brain. Flax seeds, walnuts and soybeans are rich in DHA. B vitamins protect the brain and help to metabolise nutrients that are required for the brain.
Proteins are linked to cognitive abilities, especially in elderly people. Proteins prevent the loss of muscle mass. Foods rich in proteins include lean meat, poultry, cheese, milk and yoghurt.
Play Tetris
Tetris is a puzzle game to complete a line by moving a block of differently shaped pieces. According to research, Tetris engages a person’s cognitive skills and improves memory.
Playing this game also improves a person’s problem-solving capacity, impulse control and decision-making. Additionally, research states that playing Tetris also reduces stress and eases anxiety.
Meditate
Meditation lowers stress and keeps a person focused. It also improves memory and cognition. Mediation also slows the ageing process of the brain. It keeps a person calm throughout and improves brain power.
Avoid tobacco
Tobacco is very bad for health and decreases the functions of the brain. There are no benefits when you use tobacco, and it is only associated with negative health effects.
According to research, people who smoke have a thin cerebral cortex when compared to non-smokers. This concludes that grey matter reduction occurs in people who smoke tobacco. When there is a reduction in the grey matter of the brain, it leads to decreased thinking skills and learning. So it is advised to avoid tobacco at all costs.
Conclusion
As a person ages, the brain power of a person also reduces. So consume foods that can improve brain power. Additionally, physical activity also keeps a person’s brain more healthy and improves its functions.
Do not do any activities that can reduce the power of the brain. Smoking, alcohol consumption and consuming high sugar content can hurt the brain and reduce its capacity.
FAQs
How can we protect our brain?
1. Regular physical activity
2. Meditation
3. Avoid the consumption of high-sugar foods
4. Adequate sleep
