Exercise benefits: Aim for at least 30 minutes of physical activity daily to support both your body and mind. Exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance memory, learning, and concentration (Image: Canva)
Brain health refers to the condition of your brain and its ability to perform at its best. A healthy brain supports better memory, focus, learning, and emotional well-being. Factors like physical exercise, diet, mental stimulation, and stress levels all play a major role. Neglecting your brain’s health can lead to issues like forgetfulness, reduced focus, and even mental decline as you age.
According to an article in PubMed, exercise doesn’t just improve physical health; it also boosts brain performance. As per the research, even just thinking about exercising can increase strength. In one study, participants who mentally practiced muscle training increased their strength by 24 percent, compared to 28 percent in those who actually worked out. This means that when you combine physical exercise with mindful focus on your movements, the results can be extraordinary.
Also read | 8 best foods to keep your brain healthy, memory sharp
Think about exercise
Thinking about muscle training can increase physical strength by engaging neural pathways that connect the brain to muscles. Studies show that mental training improves motor neuron activity and muscle memory, leading to strength gains. Combining actual exercise with mental focus stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for cognitive function and neuroplasticity.
Get moving
Aim for at least 30 minutes of physical activity daily to support both your body and mind. Exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance memory, learning, and concentration. Regular activity also reduces the risk of neurological conditions like Alzheimer’s and Parkinson’s diseases by stimulating neurogenesis, the creation of new neurons.
Stay active, even in bed
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Activities like sex offer double benefits: exercise and stress relief, both boosting brain health. Sexual activity increases endorphin release, which improves mood and reduces stress hormones like cortisol. It also promotes hippocampal neurogenesis, essential for memory and learning, and improves cardiovascular health, indirectly benefiting the brain.
Reduce stress
Chronic stress hampers brain growth by increasing cortisol levels, which shrink the hippocampus, the brain region responsible for memory and learning. Engage in relaxing activities like meditation, deep breathing, or yoga to lower cortisol and boost the production of serotonin and dopamine, which are essential for mental well-being.
Also read | 6 lifestyle habits damaging your brain health, what you can do
Food for brain
Include antioxidants from sources like blueberries, grapes, tea, and cocoa to boost memory and brain function. Antioxidants neutralise free radicals that damage brain cells, while flavonoids in these foods enhance synaptic plasticity and improve long-term memory. Studies also show that regular consumption of antioxidant-rich foods reduces the risk of cognitive decline.
Watch sugar intake
A little glucose improves brain activity by fueling neurons, but too much can impair cognitive performance by promoting inflammation and oxidative stress. High sugar intake has been linked to reduced hippocampal volume and poor memory. Aim for moderate sugar levels to maintain steady energy and mental focus.
Choose healthy fats
Avoid unhealthy fats that harm memory, as saturated and trans fats contribute to inflammation and reduced neuronal function. Instead, opt for omega-3 fatty acids found in fish oils, walnuts, and flaxseeds. Omega-3s support brain structure, enhance synaptic transmission, and may lower the risk of dementia and age-related cognitive decline.
Try fasting
Intermittent fasting or reducing calorie intake can enhance brain health and prevent neuronal damage. Fasting promotes autophagy, a process where the brain clears out damaged cells and toxins. It also stimulates the release of BDNF, improving memory, focus, and brain resilience.
Control harmful habits
Avoid smoking, obesity, and hypertension, as they negatively affect brain function. Smoking reduces oxygen supply to the brain, leading to cell death, while obesity and hypertension increase the risk of stroke and cognitive decline.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.