Having a healthy lifestyle can help you have better mental health; here are some lifestyle tips to boost brain health. A healthy brain refers to making healthy lifestyle choices by a person both while on the job and while off the job. The brain is referred to as an energy-intensive organ; it requires certain nutrients to stay healthy. Blood vessel conditions in a person’s brain can determine a lot about the health of their brain.
Changes occurring in the body and brain are standard with the age of a person. But there are various ways or means to keep the brain of a person healthy. It’s never too late to improve the brain health of a person.
Maximizing brain health can be much more important than a person thinks. Practicing various habits can keep the mind sharp. It also helps delay or prevent various brain-related problems such as Alzheimer’s disease, dementia, etc.
While making food choices, people are mainly concerned about their physical health and appearance. Most people are seen to be unaware of the fact that food choices can have a significant impact on their mental health also. A good and healthy diet not only helps in uplifting one’s spirit but also helps in improving the mood of a person.
Following are the seven different lifestyle tips to boost the brain health of a person:
Eating of fruits and vegetables in raw form –
Raw fruits and vegetables provide more nutrition than cooked foods. This nutrition helps by putting a positive impact on the mental well-being of a person.
Raw fruits and vegetables are improving mental health and are also associated with reducing depression and anxiety. It also helps in reducing brain cognition issues that are primarily related to the aging of an individual. Intake of raw fruits and vegetables has also shown a higher incidence of life satisfaction.
Foods such as dark leafy green food, spinach, carrot, cucumber, banana, apple, grapes are a few of the best raw foods that are beneficial in maintaining the better mental health of an individual. Eating at least one fruit or vegetable during each meal can help in reaping maximum benefits from it.
Consumption of Omega 3 Fatty Acids-
Omega 3 fatty acids are primarily present in fish oil and also in certain marine algae.
As per Harward-health, depression is seen less commonly in countries where a large population is involved in the consumption of fish. They also stated that Omega 3 fatty acid travels quickly through the brain cell membrane and interacts with the mood-related molecule present in the brain.
Omega 3 fatty acids also have anti-inflammatory actions that help reduce the depression of an individual. Children and adolescents may also get rid of depression from the consumption of Omega 3 fatty acids.
To ensure that an individual is consuming enough Omega 3 Fatty acids, they should aim at eating a serving of fish such as tuna or salmon at least three times a week.
Using Olive Oil–
High-quality olive oil is being recognized as one of the best brain foods by bebrainfit.com.
It has been considered a significant component of the Mediterranean diet that is considered best for health and longevity of life. It helps in the reduction of chronic disease.
Olive Oil consists of high natural antioxidants called polyphenols. It helps older adults by protecting them from mental decline associated with aging.
Olive oil is considered a significant vitamin E and K source, which are believed to have more substantial health benefits. It helps the brain from free radical damage.
Getting Plenty of Sleep-
Sleep plays a vital role in the brain health of an individual.
As per unitedconcordia.com, many “Americans do not get the necessary sleep for better mental health and a good brain.” It is said that “One out of three Americans doesn’t get enough sleep regularly,” according to the Centre for Disease Control and Promotion.
Sleep plays a significant role in maintaining the healthy brain of a person. It helps by clearing abnormal proteins in the brain and also consolidates memories which act as a boost for overall mental health.
It is said that 8 to 9 consecutive hours of sleep is necessary for the consolidation and storing of memories in the brain.
A night of good sleep is also considered to be very important for innovative thinking and high-level problem-solving. Sleep apnea is harmful to mental and brain health, and it may be one of the reasons why a person may struggle to get consecutive hours of sleep.
Staying Physically Active–
Physical Exercise is not only related to aerobic capacity and size of the muscle. Exercise helps a lot in improving the physical health of a person. It is always a proven fact that staying physically active helps keep a person energetic and keeps them motivated throughout the day.
Regular Exercise can have a very significant impact on depression and anxiety in an individual. It helps in stress reduction, improves memory, and ultimately results in improving overall mood. According to a recent study done by Harvard T.H Chan School of Public Health, it was found that “Even running for 15 minutes a day or walking for about an hour can play a great role in reducing depression by about 26% in a person”.
Exercise is always considered one of the most effective treatments in reducing ADHD (Attention-deficit/hyperactivity disorder) and thus helps improve the concentration, memory, and mood of a person.
Physical activity helps boost the brain’s dopamine, norepinephrine, and serotonin levels, which results in improving the focus and attention in a person. Few other mental health benefits of physical Exercise are as follows:
Sharper memory and thinking
Regulate sleep pattern
Avoid Smoking and Drinking-
While smoking, nicotine reaches the brain of a person in less than 10 seconds. It initially leads to an increase in concentration, reduction in stress and anger, relaxing of muscle, and a reduction in appetite.
Regular doses of nicotine can lead to various changes in the brain and mental health of a person. It can lead to the symptoms of withdrawal of nicotine when there is a reduction in the supply.
Smoking leads to a reduction in the symptoms of nicotine withdrawal, which tends to generate the habit of smoking in a person.
Nicotine helps in stimulating the release of the chemical dopamine in the brain. It leads to a staggering of positive feelings. It is generally found to be low in individuals suffering from the problem of depression, which may lead to an increase in smoking and thus temporarily increase the dopamine supply to the brain.
According to the Alzheimer’s Society, “smoking and drinking also increase the chance of developing dementia and excessive consumption of alcohol also can lead to the development of alcohol-related brain damage.” A person needs to limit the consumption of alcohol and smoking to prevent damage to the brain.
So, therefore any individual must maintain a healthy lifestyle and inculcate the habits mentioned above for a healthy brain which would ultimately lead to an increase in productivity of him or her both in work and off work.
It would also prove to be very helpful in increasing the level of job satisfaction of an individual at the workplace. Last but not least, a healthy mind can keep a person away from any brain-related disease. These are some of the lifestyle tips to boost brain health.