Our brains are essential for the quality of physical and mental performance. Smoking, excess alcohol, stress, or poor dietary habits, to name a few, can have a significant detrimental impact on our brain functionality. These habits also contribute to high blood pressure, cognitive decline, and dementia.
Fortunately, habits can be changed, and new strategies can be learned. The following tips can help to improve your brain and prime it for success.
Try the Mediterranean Diet (MeDi)
High-quality foods are essential for your brain health and physical fitness. The Mediterranean diet focuses on plant-based foods such as fruits and vegetables, nuts, seeds, beans, fish, whole grains, and healthy oils like olive and avocado oils.
Based on a study of 502,536 participants, people who followed the principles of the MeDi had a 23% less chance of developing dementia. Also, research has found that the MeDi may improve your cognitive capabilities, such as memory.
Reduce Stress with Mindfulness Relaxation
Chronic stress can have a significant harmful effect on brain function. Yale Medicine defines chronic stress as “A consistent sense of feeling pressured and overwhelmed over a long period of time.” In today’s hectic world, there are many causes of chronic stress, such as life changes, an unpleasant career, or family dysfunction. When stressed, the brain increases glucocorticoid production, including the stress hormone cortisol.
Mindfulness is a form of meditation that helps you focus on the present rather than dwelling on the past or situations causing you to worry. Other key concepts include paying attention to your surroundings, accepting yourself, and focusing on your breathing.
Be Physically Active
The Center for Creative Leadership asked over 1,500 executives how exercise impacts their performance. Approximately 90% said that physical activity “clearly impacts” their performance, 12% reported “some impact,” and no one reported zero impact.
Respondents reported that regular exercise improved mental clarity and focus, increased alertness, and improved problem-solving.
In addition to improving your brain, exercise has physical benefits such as lowering blood pressure and cholesterol, reducing anxiety, improving sleep, and strengthening your immune system.
Stay Mentally Active
The human brain must be exercised like a muscle; if your brain doesn’t get sufficient exercise, the result can be early cognitive decline. There are many activities that you can do to give your brain a workout, such as reading, learning a new language, playing games, or working on a jigsaw puzzle.
Sleep Well
The importance of sleep and its effect on your brain should not be underestimated. When you sleep deeply, the brain repairs itself and rejuvenates your immune system. When in REM (Rapid Eye Movement) sleep, the brain compiles details you learned during the prior day.
Inadequate sleep contributes to feeling exhausted, can cause concentration, mood, and memory disorders, and suppress your immune system.
If you cannot go to sleep or stay asleep, create a bedtime routine by going to bed at the same time nightly and waking up at the same time in the morning. Over time, this will help set your internal clock and become a regular sleep pattern. Also:
- Turn off your electronics at least two hours prior to bedtime. This includes cell phones, computers, and social media.
- Eliminate caffeine after 12:00 p.m. The most common sources of caffeine are coffee, tea, soda, and chocolate.
- Avoid eating before bedtime to prevent gastrointestinal issues that may keep you awake.
Avoid Smoking
While you may feel that cigarettes or cigars help to calm you and are pleasurable, there are risks to brain functionality. A study by the American Heart Association (AHA) found that smoking is associated with cognitive decline, leading to worsening performance.
Be Socially Active
Social interaction can help to reduce stress and depression, preventing memory loss. Look for ways to interact with others, especially if you live alone. Brain atrophy has been linked to a lack of socialization. Being socially active can strengthen your brain health.
Find Inspiration
The things we tend to take for granted can be inspirational and good for brain health. For example, Psych Central notes that watching the sunrise gives you a feeling of awe, bolsters your mood, and helps you to have a “big picture” mentality where we view situations broadly rather than focusing on limited details. It opens your mind to evaluating scenarios entirely rather than breaking them into detailed parts.
People may also find inspiration from art, visiting a park, or watching the sunset.
Conclusion
A healthy brain keeps our sensory, cognitive, behavioral, emotional, and motor functions working smoothly. It is essential to develop good habits such as eating properly, being physically, mentally, and socially active, and getting sufficient sleep.
Practicing the preceding tips can boost brain health, priming your mind for success and well-being!
References
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502874/
https://www.yalemedicine.org/conditions/stress-disorder
https://www.ccl.org/articles/leading-effectively-articles/spotlight-on-exercise-and-leadership/
https://brainfoundation.org.au/healthy-brain/
https://www.ahajournals.org/doi/10.1161/str.53.suppl_1.WP17
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