People seem to be paying more attention to their brain health than ever before, as we are being given more information on how to care for it and maintain our cognitive function as we age.
Losing cognitive function as humans age is common, especially if they don’t make an effort to strengthen it over time. While some people may think that you have to put in a lot of work and effort to keep your brain sharp over the years, health experts have revealed that there are some simple steps you can take to boost your memory, focus, mood, and overall well-being as you age. Here are five simple lifestyle habits you should start practicing now in order to keep your mind functioning properly.
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1. Start Meditating
Kendal Maxwell, PhD, is a neuropsychologist, author, and content creator who made a TikTok video about two easy things people over the age of 40 (or any age) should start doing to improve their brain health and mood for "the rest of their lives." The first piece of advice she offered was to start "engaging in meditation."
"There's so many different methods, but engaging in regular meditation 10 to 20 minutes a day is super important for our brain," she said. "It increases our gray matter density, among other things."
Dr. Maxwell also notes that meditating every day will reduce your chances of developing dementia and Alzheimer's disease. Although her video is targeted towards people who are 40 or older, she insists that her audience should start doing it when they're young.
She also said she "doesn't care" what it looks like, so even if you need to sit on your bed for 10 minutes a day to clear your mind and practice deep breathing, go for it.
2. Get Enough Exercise
Dr. Maxwell said her second key piece of advice for taking care of your brain and overall well-being is to get a sufficient amount of exercise each day, even if it's something as simple as walking.
"I would suggest yoga or something that also includes meditation and limberness because you need to have some stretching involved, as well as a little bit of cardio and strength," she explained.
For some people, especially those with demanding jobs, finding time to work out daily can be difficult. However, Dr. Maxwell explained that getting at least 30 minutes of vigorous exercise at least three to four times a week can improve your mood and boost your brain health.
3. Eat A Diet High In Fiber And Nutrients
According to certified health and wellness coach Amber Shaw, one of the best ways to keep your brain functioning at higher levels is to eat a diet filled with "whole," high-fiber foods.
"Research shows that a diet high in fiber can help with brain inflammation and cognitive health, but that's only one piece of the puzzle," says Amber in one of her TikTok videos.
"The health of your brain is dependent on getting more whole food nutrition like antioxidants to fight inflammation, veggies, healthy fats, and critical plant compounds for the health of your heart."
If you've been struggling to eat your clean fruits and vegetables, you may want to start filling your plate with more of them for the sake of your brain health. You can also consider incorporating nutritious green powders into your daily water intake for an extra boost of nutrients.
4. Get More Sleep
For some people, getting enough sleep as they get older can become more difficult for a variety of reasons. However, sleep is a crucial part of taking care of yourself, and it's especially important for making sure your memory and brain function stays intact.
According to Dr. Kathleen Digre, MD, at the University of Utah, getting at least seven hours of sleep each night enables several brain processes to function properly and develop effectively. Without those seven hours, there's a greater chance your brain could go "haywire."
"Sleep provides an opportunity for the brain to restore and repair itself," she wrote.
"During sleep, the brain clears out waste products and toxins that accumulate throughout the day."
Dr. Digre also noted that sleep plays a crucial role in memory consolidation, cognitive performance, brain development, and emotional regulation. If you don't want to mess with any of those processes, make sure you get some shut-eye.
5. Keep Socializing
There's a reason why humans can start to feel really awful when they're isolated and alone. That's because social interactions with others, especially positive ones with those you cherish, do a lot more for our overall health than you may think.
"Research increasingly shows that strong social ties are crucial to your brain health," wrote Kelly Bilodeau, the former executive editor of Harvard Women's Health Watch.
"Socializing can stimulate attention and memory and help to strengthen neural networks. You may just be laughing and talking, but your brain is hard at work. This increase in mental activity pays off over time."
In her article, "3 Ways To Build Brain-Boosting Social Connections," Bilodeau notes that rekindling old friendships, focusing on quality time versus long, unproductive social interactions, and finding alternative methods of communication are great techniques for ensuring that you're making the most out of your social time, especially at an older age.
The Bottom Line
While getting older can be intimidating, as you suddenly face the reality that your health will slowly begin to deteriorate, it's comforting to know that there are simple things you can do to keep yourself feeling fresh and "on your game" for as long as possible.
The key is motivating yourself to do them. Start by simply eating better, getting enough sleep, spending quality time with family and friends, staying active, and practicing meditation, and you're on your way to a healthier life.
