As essential as our brains are to our overall functioning, they often don’t receive the same level of attention as our muscles or wrinkles. However, taking care of our brains should be a priority just like taking care of our bodies. Similar to brushing our teeth to prevent dental issues or applying sunscreen to protect our skin, giving our brains the tender loving care they deserve can help keep them functioning at their best.
Dr. Gary Small, a geriatric psychiatrist, professor, and author, emphasized the importance of brain care. He explained that it not only benefits our heart health and protects us from diseases but also helps us stay connected to others and maintain a positive outlook on life. Ultimately, taking care of our brains can lead to a longer and better quality of life.
Whether you’re in your twenties or sixties, there are five expert-backed habits you can adopt to boost your brain health:
1. Taking Walks With a Friend: Engaging in regular physical exercise, such as leisure walking, has been shown to reduce the risk of Alzheimer’s disease in older adults. To enhance the cognitive benefits of walking, Dr. Small suggests inviting a friend along. This combination of physical exercise, socialization, and stress reduction provides a powerful boost to the brain.
2. Meditating for 10 Minutes: Chronic stress can detrimentally impact brain function and memory. To combat stress and anxiety, Dr. Small recommends incorporating a 10-minute meditation practice into your daily routine. The style or method of meditation doesn’t matter as much as consistency.
3. Gratitude Journaling: Negative thinking has been linked to an increased risk of dementia and cognitive decline. Practicing gratitude can counteract this negativity, but it can be challenging to shift our mindset. Combining gratitude with writing by hand stimulates the prefrontal cortex, which is responsible for memory and recall. If journaling isn’t your preference, writing letters to loved ones provides the same brain benefits while also promoting social connection.
4. Keeping a Consistent Bedtime: Adequate sleep is crucial for optimal brain function. During sleep, our brains consolidate memories and eliminate toxins. By prioritizing a consistent bedtime routine and aiming for at least seven hours of sleep, we can support our brain’s natural cleansing process and reduce the risk of dementia.
5. Picking up a New Team Sport: Learning is vital for maintaining brain health. Engaging in a social hobby that involves physical activity provides a dynamic brain workout. Whether it’s joining a yoga studio, learning ballroom dancing, or playing team sports, these activities combine physicality, learning, and social engagement to support brain health.
Humans are inherently social beings, and research suggests that meaningful social connections reduce cognitive decline. Engaging in activities that involve learning and social interaction, such as playing bridge or mah-jongg, can have the same stimulating effects on the brain as physical hobbies.
Improving brain health doesn’t require a complete lifestyle overhaul. The key is to find enjoyable activities that can be maintained over time. By incorporating these brain-friendly habits into your routine, you can enhance your brain’s performance today and for years to come.
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