As crucial as our brains are to our ability to function, they don’t receive as much attention as our muscles or wrinkles. Most of us don’t experience cognitive decline until after midlife, unless dealing with a serious condition. However, taking care of our brains is essential self-care. Just like we brush our teeth to avoid dental issues and wear sunscreen to protect our skin, giving our brains the care they deserve is the best way to keep them functioning at their best.
Dr. Gary Small, a geriatric psychiatrist and professor, emphasizes the importance of brain care for overall health. He states that caring for our brains can benefit our heart, protect us from other diseases, improve our social connections, and increase our positivity. It can lead to a longer and better life, which is desirable for everyone.
Regardless of our age, there are five expert-backed habits we can adopt to enhance brain health:
1. Taking walks with a friend: Engaging in consistent physical exercise, like leisure walking, can prevent cognitive decline and reduce the risk of Alzheimer’s disease. Walking with a friend adds social interaction and mental stimulation, further boosting brain health.
2. Meditating for 10 minutes: Chronic stress can damage our memory and cognitive function. Taking just 10 minutes each day to meditate improves mood and cognitive function. The style or method of meditation doesn’t matter as much as consistently incorporating stress reduction into our daily routine.
3. Gratitude journaling: Repetitive negative thinking increases the risk of dementia and cognitive decline. Practicing gratitude shifts our mindset and reduces negative thoughts. Pairing this habit with writing by hand stimulates the prefrontal cortex, responsible for memory and recall.
4. Keeping a consistent bedtime: Sleep is vital for brain functioning, as it allows the brain to consolidate memories and clear toxins. Consistently having at least seven hours of sleep each night is crucial for brain health and reduces the risk of dementia.
5. Picking up a new team sport: Learning is essential for brain health, and engaging in a social hobby with a physical component is beneficial. Activities like yoga, dancing, or team sports combine physical exercise, learning, and social interaction.
Maintaining a healthy brain doesn’t require drastic changes. The key is finding activities that we enjoy and can sustain. By incorporating a few brain-friendly habits into our lives, we can improve brain function and ensure long-term brain health.