The human mind is a work of art. We each have a frontoparietal network decorated with complicated emotions, personality, consciousness, hidden corridors concealed with old, new and current thoughts and memories, and sponge-like regions that allow us to learn, grow and expand our knowledge. We are walking miracles succumbed to Father Time. Our mind is the most remarkable organ amongst our already incredible body. It’s the organ that gives us the freedom to love fiercely, to laugh until we cry, feel for the characters during heart-wrenching movie scenes, and gifts us the will to eat kale for health (or it fails us, and we find ourself curled up in bed with a box of pizza). The brain regulates our thoughts, feelings and behaviors. It controls our perspective on life, which is why the health of our brain is a direct correlation to the quality of our life. Just as our body needs consistent exercise to remain physically strong, our mind needs to be challenged to maintain sharpness and fortify brain plasticity. Here are 6 anti-aging tips to keep your brain young and healthy!
#1 Consistent exercise significantly improves memory and thinking skills.
This may seem like a no brainer, but people get so wrapped up in the chaos of their busy routine that we forget to incorporate regular heart-healthy sweat sessions. Exercise not only lowers blood pressure, reduces risk of depression and improves the overall mood, exercise actually changes the brain in ways that protect memory and thinking skills, explained Harvard Health. Regular aerobics—running, walking, biking, swimming, etc.— gets your heart and sweat glands pumping which increases the size of the hippocampus, the area that regulates verbal memory and learning. The act of aerobic exercise increases blood flow that helps create new brain cells, which plays a role in repairing and protecting brain cells from degeneration. According to The New York Times, exercise may even keep the brain robust by slowing the inevitable progression in people who have an increased risk of developing the memory-robbing Alzheimer’s disease. Strangely, resistance training, such as balance and muscle toning exercises, does not have the same result. Overall, exercise is the key to staying healthy and strong both mentally and physically. So, keep moving, and keep moving often!
#2 Challenge your mind.
As much as we are creatures of habit, we are also hard-wired to be curious beings. Our nature for curiosity is great for brain health. Picking up a new hobby or skill—playing the piano, learning a new language, attending a kickboxing class, engulfing in complicated crossword puzzles, brushing your teeth with your non-dominant hand—will stimulate and work multiple areas of the brain. Challenge your brain and give it something to think about. According to CCSU Business & Development, learning a new skill increases the density of white matter in your brain called myelin, which stimulates neurons in the brain and forms neural pathways that allows impulses to travel faster across them as you attempt to process new information. In other words, as your brain chemistry changes for the better, your learning speed increases. Start mentally exerting yourself to starve off mental illnesses and slow down the brain’s aging process!
#3 Mindful meditation can positively change the structure of your brain.
Throw on those yoga pants because long-term mindful meditation can change the structure of your brain for the better. Meditation improves your capacity for learning, as well as decreasing your stress levels and playing a positive role in your overall mood and psychological well-being. In an 8-week mindfulness meditation study, led by Sara Lazar and her team at Harvard, showed that those who participated increased their cortical thickness in the hippocampus, the area that controls learning, memory and emotional regulation. There were also decreases in brain cell volume in the amygdala, which controls fear, anxiety and stress, reported by Forbes, which meant meditation training has the power to improve our mood and subjective perspective. Just a few days of meditation can significantly improve one’s concentration and attention.
#4 Stop spending time with your TV screen.
On average, the mental state of an American adult is glued to their television for five hours and four minutes per day, reported by The New York Times. After a long day of work, we’re all inclined to kick off our shoes and shut down the brain by giving our undivided attention to our television (or computer) screen. It’s a horrible habit for our brain health and it cultivates a lazy mindset, literally. Spend more time living, learning and exercising, and less time with your TV. Your brain will thank you for it later.
#5 Quality sleep lowers our risk of developing mental health illnesses.
Consistent quality sleep is directly linked to lowering the risk of mental illnesses. Sleeping allows your brain to restore and repair, which is influential for cognitive functioning and memory. Victims of dementia and Alzheimer’s disease often suffer from insomnia. Recent research has shown that sleep deprivation can cause these dreaded diseases. “Changes in the brains of people with Alzheimer’s begin decades before symptoms are noticed,” reported by CBS News. Getting a full night’s sleep clears out toxins linked to these mental health illnesses while maintaining the strength and youth of our brain. Establishing a pre-bedtime routine may help you fall asleep (and stay asleep) more easily. Whether it be some light stretches or reading in bed, find what works for you and stick with it.
#6 Eat for the health of your brain.
Inflammation in the mind leads to loss of connection between neurons and the brain, which opens the gateway to mental illnesses. We can significantly slow our brain’s aging process by nourishing our bodies with wholesome foods. Our brain is made up of 60% fat. Fat needs fat, the good kind of fat. Stay away from trans fat! We need to consistently consume omega-3 fatty acids and Vitamin E—the protector of cell membranes— found in fish, avocados and other plant fats, including almonds, olive oil, seeds, etc. These healthy fats improve brain health and can enhance your memory.
Just as doctors prescribe us antibiotics or medication for unwanted infections and illnesses, I wish they could prescribe us something along the lines of: Consume 1 handful of broccoli (or something green, other than iceberg lettuce), a handful of blueberries, 2-3 ounces of grilled salmon and 1 serving of cooked quinoa at least once a day. Fueling our bodies with nutritious foods is easily accessible, and in the long haul, it will save us money by avoiding piles of medical bills. Strive to eat real foods—broccoli, avocado, eggplant, blueberries, salmon, tomatoes, green beans, apples, carrots, sweet potatoes, onions, strawberries, etc. Eat the rainbow for the health of your brain!
Please SHARE this with your friends and family.
