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3 Habits that Make a Strong Brain

Have you noticed that as you get older, you become more forgetful and your brain is not as sharp?

This is a common aging dilemma; as the body age so does the brain. Think about the brain like a piece of machinery that organizes patterns of information. It needs to be maintained to function well and remain strong. A strong brain is one that is creative, flexible, and resourceful. So how does one maintain a strong brain? Of course, you need to eat nutritious food, but you also need to expose the brain to new experiences and new information.

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Habits that Promote Cognitive Health

When you eat well, you give the brain what it needs to allow nutrient-dependent cognitive processes to occur properly in an optimal condition. Good food is definitely associated with the brain's ability to learn and create. When the brain is exposed to new materials, it reorganizes old information and creates new ways of pattern recognition. This ability is referred to as brain plasticity, and stimulating the brain is key to keeping it from becoming rusty in our later years [1][2]. However, most of us would agree that we spend less effort learning new things as we get older, and we tend to slack off on preparing nutritious meals. The following are 3 habits that you can pick up to help your brain maintain its vitality:

1. Develop a Healthy Diet

We can’t stress enough that a healthy eating habit leads to holistic wellness. Make sure that your diet is balanced to include healthy servings of fruits, vegetables, and nutritious meat such as fish. Fish have essential fatty acids that are necessary for the body, particularly the central nervous system. For instance, omega 3 fatty acids are responsible for nervous tissue growth and function [3]. Nutritional deficiencies can contribute to cognitive deterioration [3][4]so make sure to eat a wide variety of healthy food.

2. Stay Connected

Keep in touch with old and new friends. Making new memories with them can help keep your mind youthful. You can also join or form a group dedicated to a specific interest. For instance, you can get together with your friends and play a game of chess at a park or go for a nice walk around the neighborhood. Get involved in local community activities to keep the body and mind active. Volunteering at a soup kitchen is a good way to meet new people. Maintaining a social life can become challenging as we age but exposing the brain to quality social interaction has been demonstrated to help with dementia and Alzheimer's disease [1].

3. Stay Active

Resist the temptation to be a couch potato! We know that keeping up with a regular exercise regime can be very difficult at any stage of life, but with persistence, it can become second nature. You don't have to go the gym either to get your workout. Try a yoga home practice for a physical and meditative experience. Studies show a correlation between regular exercise and cognitive functions, and lower risk for dementia and Alzheimer’s disease [2]. Adopting physical activities becomes more important in our later years so put on something comfortable and tend to your body.

We all get old and there is no helping that, but there are habits that you can take up to ensure the brain keeps its youthfulness. Always make the effort to pick up the phone and schedule leisure activities with your old friends. Make new friends by actively seeking out new experiences in your community. You can try yoga to stretch and activate the body. Click on this link for a free yoga guide. If you're craving for some more, simply go to youtube.com and find a yoga instruction video that suits your needs. Most important of all, eat nutritiously and you will see improvements in your overall health. As always, PureNature encourages you to discover other resources so we have put together additional reading materials for your convenience. Check out the references cited below. Enjoy your reading and thank you for choosing PureNature as your natural alternative to holistic wellness.

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References Cited

[1] Amieva, H., Stoykova, R., Matharan, F., Helmer, C., Antonucci, T.C., and Dartigues, J.F. (2010). What aspects of social network are protective for dementia? Not the quantity but the quality of social interactions is protective up to 15 years later. Psychosom Med 72(9):905-11.doi : 10.1097/PSY.0b013e3181f5e121.

[2] Cotman, C.W., and Berchtold, N.C. (2002). Exercise: a behavioral intervention to enhance brain health and plasticity. Trends Neurosci. 2002 Jun;25(6):295-301.

[3] Freemantle, E., Vandal, M., Tremblay-Mercier, J., Tremblay, S., Blachère, J.C., Bégi,n M.E., Brenna, J.T., Windust, A., and Cunnane, S.C. (2006). Omega-3 fatty acids, energy substrates, and brain function during aging. Prostaglandins Leukot Essent Fatty Acids 75(3):213-20.

[4] Innis, S.M. 2008. Dietary omega 3 fatty acids and developing brain . Brain Research 1237: 35-43.