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Maintaining a sharp mind and a “young” brain can be worked on every day through small, healthy habits. Nothing too complicated though. Here are 15 that will pamper your brain.
A lively and sharp mind can be cultivated on a daily basis, through small healthy habits… that we sometimes forget. The medical magazine WebMD today reminds us of these little details that make our brain work without thinking about it too much.
Put your life to music
Did you know? Your brain makes a mental effort when you listen to your favorite playlist. Listening to music can not only help you feel more alert, but also boost your memory and mood. One reason is that there is a mathematics to music and how one note relates to another. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time. So onward to the music!
Take the time to make friends
Don’t you think you need more friends? This is wrong. Getting to know new people stimulates your brain’s “executive function” as much as brain exercise. When you get to know each other, you activate your short-term memory, your ability to ignore distractions and your ability to stay focused. Finally, a friendly conversation of just 10 minutes forces you to listen to someone else’s point of view and try to put yourself in their shoes, thinking in a new way.
Laugh every day
Stress can cause your brain to release a hormone called cortisol, which makes it harder to think. But over time, high levels of stress can also disrupt your learning and memory. A fun way to protect your brain is to have a good laugh, says the outlet. This can reduce cortisol levels, and keep your brain healthy. So surround yourself with fun and happy people, or treat yourself to a film or a comedy show. Or, be self-deprecating.
Go out for some fresh air
Nature has a calming effect and can reduce stress, even if you just look out the window. When you spend time outdoors, you allow your brain to rest from the constant stream of data and stimuli it receives throughout the day. This allows him to reboot his ability to concentrate, making you feel more creative and better at solving problems.
Refuse the routine
There’s nothing wrong with eating the same breakfast every day or taking the same route to work. Humans are creatures of habit. But it’s good for your brain to try to vary the pleasures. Just one change a week can already strengthen your brain’s ability to learn and retain new information. Try a new recipe or take a different route when you get home from work. This can already tone you up.
Learn again (or never stop!)
When you learn a new skill or subject, your brain creates new pathways between its many cells. You could try your hand at creative writing or a new hobby that interests you, like sewing or playing guitar, whatever. If it seems difficult at first, don’t give up. The harder it is for you to get used to it, the better it will be for your brain.
Focus on one thing at a time
In today’s world it is common to know how to check your text messages, while watching TV, and while eating lunch. Well know that this multiplicity is actually harmful for your brain. When he is confronted with several flows of information at the same time, he must sort everything. This makes it more difficult for you to concentrate, manage your memory and move from one thing to another. Be kind to your brain and give your full attention to one thing at a time.
Learn to meditate
Whether you recite a mantra or simply focus on your breathing, meditation can help combat high blood pressure or high cholesterol. However, these two factors can increase your risk of Alzheimer’s disease. Studies show that meditation can also improve your concentration, memory, and ability to choose words, and it can make it easier to move from one thought to another. Meditation would allow your brain to take a break from words and concrete thoughts.
Play sports
A healthy mind in a body is a reality. Exercising is as good for your brain as it is for your body. Exercise helps keep your reasoning and thinking skills sharp because it increases blood flow to your brain, as well as certain chemicals that help protect it. Moving every other day for at least 30 minutes is a good start.
Get enough sleep
Have you noticed? When you’re sleep-deprived, even a simple task can require more mental effort than usual. You will also have much more difficulty concentrating and may suffer from gaps in your short-term memory. It’s not just an impression. To function well, your brain needs to stay in shape. If possible, give him 7 to 9 hours of sleep per night.
Pay attention to what you eat
The more calories you eat, the more likely you are to lose your memory. The reason is unclear, but a higher BMI (body mass index) in middle age is linked to poor brain health later in life. To find out which (small) changes are right for you, consider discussing them with your doctor or a dietician.
Feed your brain
Certain foods help protect your brain. These include fruits, vegetables, legumes, fish and good fats (like those in olive oil). A cup of tea or coffee a day can also help your brain wake up. But be careful of processed foods, which can have devastating effects on your blood sugar.
Stop smoking
Many chemicals in cigarettes are toxic to the brain, so it is not surprising that smoking contributes to mental decline and even dementia. And bad news, the same goes for passive smoking. Perhaps this is an opportunity to stop smoking together if it is a family habit. You will all stay healthier if your home and car are smoke-free.
Take care of your heart
If your heart is unhealthy, you are more likely to have problems with learning and memory. Avoiding it starts with good daily habits. Being overweight and a sedentary lifestyle can cause narrowing of blood vessels, which will limit the amount of blood flowing to your brain. High blood pressure is the most important sign that your brain health is in danger. If your blood pressure is high, talk to your doctor about how to control it.
Get help for your mental health
Finally, if you suffer from depression, you are more likely to suffer from mental decline. In addition to feeling helpless and losing interest, depression can also leave you feeling “brain fog.” It can be much harder to think, stay focused, and make decisions. If you have some of these signs, talk to your doctor about what you can do to treat them.
Slide: The benefits of music on our brain