Lifestyle is a major determinant of brain health. Diet, physical activity, sleep, social relationships, and stress management are some of the factors that determine the state of brain health.
For the purpose of keeping the brain healthy, people are encouraged to adopt a nutrition based diet, the best foods for the brain that are rich in omega-3 fatty acids, antioxidants and other nutrients include fatty fish, green leafy vegetables, berries, nuts, whole grain products among others. Other aspects of a brain-healthy lifestyle include regular exercise, sleep, mental exercise, and stress reduction as they help to improve the brain’s fitness, mood, and plasticity. Scroll down to know more about the best foods for brain health and other brain health tips.
The Foundation of Brain Health: Nutrition
Nutrition is the process by which the body receives nutrients and assimilates them into the body tissues. A diet rich in nutrients and vitamins is essential for the brain and to avoid deterioration of brain function with age. A balanced diet with all the nutrients is crucial for maintaining the brain’s health and avoiding the decline in its performance as people age. Adding foods that enhance the brain into your diet will go a long way in enhancing your memory and focus.
Brain Healthy Foods to Boost Your Brain Power
Provided below are some of the best brain food which you can incorporate into your daily routine:
Fatty Fish:
Salmon, mackerel and sardines are some of the fatty fish that are rich in omega-3 fats which are essential for brain health. Omega-3s are very crucial in the formation of brain cell membranes and in the functioning of the brain.
Leafy Greens:
Spinach, kale and other green leafy vegetables are packed with vitamins and antioxidants that shield the brain from oxidative damage. They also contain folate, a Vitamin B that is important for the brain and good for digestion.
Berries:
The berries such as blueberries, strawberries and others are well known to contain high levels of antioxidants. These antioxidants have been found to impact on memory and cognitive abilities in a positive manner. They also make good snacks and are yet another avenue of adding nutritional value to the body.
Nuts and Seeds:
Some of the foods that contain the healthy fats, antioxidants and vitamin E that are beneficial to the brain include nuts like almonds, walnuts, flaxseeds and chia seeds.
Whole Grains:
Choose foods such as oats, quinoa and brown rice to help the brain receive a steady stream of energy. These best brain foods are also a good source of fiber which is essential for the health of the brain since it helps promote a healthy gut-brain connection.
Lifestyle Changes for Brain Health
It is important to consider several aspects that are related to the brain and its functioning.
Regular Exercise
Physical activity is beneficial to the body and to the brain as well. Exercise enhances the circulation of blood to the brain, enhances the production of brain chemicals that are helpful in the development of new brain cells and enhances the well-being and efficiency for a healthy brain.
Quality Sleep
It is thus important to have restorative sleep in order to maintain mental health and proper functioning of the brain. Sleep is essential to the brain as it helps in retaining memories, eliminating toxins and getting ready for the following day. One should attempt to get between 7-9 hours of sleep each night because this is the optimal way to maintain the brain’s performance.
Mental Stimulation
Use your head with tasks such as solving puzzles, reading, learning a new skill, or socializing with others. Engaging your brain every day is a way of developing cognitive reserve that prevents the brain from aging.
Stress Management
Stress is known to have adverse effects on the brain and memory, attention, and decision-making abilities are not exempted. Engage in other stress reducing exercises such as meditation, deep breathing or yoga to enhance the feeling of calmness and positive mental health.
Conclusion
In a world that is full of activities, it becomes very difficult to maintain brain health among the other things to consider. But when you improve your brain function and choose the best brain food, you will surely be able to live a long and happy life. It is possible to make small changes in your daily routine and get a big payoff in the future in terms of your brain. Integrate these brain health tips in your daily life and observe the improvement in the brain functions and health. The brain is one of the most valuable assets that you possess, therefore, if you take care of it, it will always take care of you.
