Preserving brain health should always be a priority—but sometimes it can be difficult to know exactly how to do that. Luckily, there are actionable steps you can take towards a healthier brain for years to come. From exercising regularly to adding the right foods to your plate, you can work to preserve your mind every day.
But what exactly are the most important steps to take towards brain health? It always helps to turn to experts. Fortunately, brain health expert Dr. Daniel G. Amen recently shared invaluable insights on TikTok, unveiling “the big 5” recommendations to enhance brain health. Let’s delve into each recommendation, backed by Dr. Amen’s expertise, to understand how they can truly make a difference.
@docamen My top 5 #fyp #brainhealth original sound – Daniel G. Amen, MD
1. Love Your Brain
Yes, you read that right! According to Dr. Amen, the first step towards a healthy brain is choosing to love your brain. “You gotta learn to love your brain,” he emphasizes. “Think about your brain. Care for your brain.”
Loving your brain serves as a foundation for all other aspects of brain health. When you appreciate the vital role your brain plays in every aspect of your life, you’re more likely to make choices that promote its longevity and vitality.
Practice self-care habits that support brain health, such as prioritizing sleep, managing stress effectively, engaging in regular physical activity, and nurturing social connections. Additionally, challenge your brain with mentally stimulating activities like puzzles, learning new skills, or engaging in creative pursuits. We’ll dive into more of these habits below.
2. Avoid Harmful Substances and Practices
To safeguard your brain's health, it's crucial to steer clear of factors that can impair its function and integrity. Dr. Amen highlights the importance of avoiding substances and practices that have detrimental effects on brain health. "Avoid things that hurt it," he says. "Less drugs, alcohol, being sedentary, too much in the way of gadgets, breathing toxic air, drinking toxic water."
Certain substances and behaviors, such as alcohol, drugs, sedentary lifestyle, excessive screen time, and exposure to environmental toxins, can contribute to cognitive decline and increase the risk of neurological disorders. Instead of falling victim to these habits, you should adopt a lifestyle that minimizes exposure to harmful substances and practices. Seek support if you're struggling with substance abuse or addiction. Prioritize activities that promote overall well-being and protect brain health.
3. Do Things That Help Your Brain
In addition to avoiding things that harm your brain, Dr. Amen emphasizes that you should actively be taking measures to help it on a regular basis. Prioritize activities that stimulate and challenge your brain, such as reading, learning new skills, practicing mindfulness or meditation, and engaging in social interactions. Set aside time each day for activities that bring you joy and fulfillment, as emotional well-being is closely linked to brain health.
Consistently engaging in brain-healthy habits like this can help maintain cognitive function, enhance neuroplasticity, and reduce the risk of age-related cognitive decline.
4. Nourish Your Brain with Nutrient-Rich Foods
Dr. Amen underscores the importance of nutrition in supporting brain health. He recommends incorporating colorful fruits and vegetables like avocados and blueberries into your diet to provide essential nutrients that nourish and protect the brain.
The brain relies on a steady supply of nutrients to function optimally. Consuming a diet rich in antioxidants, vitamins, minerals, and healthy fats can help protect against oxidative stress, inflammation, and age-related cognitive decline.
Make conscious food choices that prioritize brain health. Focus on incorporating nutrient-dense foods, such as leafy greens, berries, fatty fish, nuts, seeds, and whole grains, into your meals. Aim for a balanced diet that includes a variety of food groups to ensure adequate nutrient intake.
5. Move Your Body to Boost Blood Flow
Physical activity plays a crucial role in promoting brain health by enhancing blood flow and oxygen delivery to the brain. Dr. Amen recommends incorporating regular exercise into your routine to support vascular health and optimize brain function. As he says, you should "walk like you're late"!
"Your brain is 2% of your body’s weight but uses 20% of the blood flow in your body," he says. "Getting your blood flowing, getting your blood vessels healthy, is absolutely critical for the health of your brain."
The brain requires a constant supply of oxygen and nutrients to fuel its activities. Regular physical activity helps maintain healthy blood vessels, improves circulation, and stimulates the release of growth factors that support brain cell growth and repair.
Engage in aerobic exercise, such as walking, jogging, swimming, or cycling, on a regular basis to increase blood flow to the brain. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health guidelines.
The bottom line
By cultivating a sense of appreciation for your brain, avoiding harmful substances and practices, actively engaging in brain-boosting activities, nourishing your body with nutrient-rich foods, and incorporating regular physical activity into your routine, you can take proactive steps to support long-term brain health. Incorporate these recommendations into your daily life to optimize brain function, enhance cognitive performance, and promote overall well-being—your brain will thank you!
