Stay mentally sharp with neurologist-approved habits. Learn how exercise, diet, sleep and social connection protect brain health well into later years. (Image: Pexels)
The older we get, the more vital it is to take care of our brains just as much as we do our bodies. It is natural for memory, processing speed and the ability to concentrate to be affected as people age, but neurologists emphasize that cognitive decline is not inevitable. Lifestyle, daily habits and proactive health management can play a major role in influencing how the brain ages.
“Your brain is incredible and can adapt even in later years,” says Dr Nihal Awasthi, Consultant – neurologist at IVS Healthcare, Noida. “The key is to have protective neural pathways and brain resiliency, and the way that you do that is that you keep doing things on a consistent basis,” he says.
Recent studies reveal that lifestyle variables — diet, exercise, sleep quality, mental engagement and social connectedness — all contribute to maintaining cognitive skills. By maintaining these habits recommended by neurologists, you can support long-term brain health and reduce your risk of dementia, memory loss and other age-related neurological diseases.
Also Read: Brain health and ageing: How emotional regulation can protect against memory decline
Stay Physically Active
Exercise boosts blood flow to the brain, bringing it oxygen and healthy nutrients. Exercise also triggers the release of chemicals that help neurons grow, says Dr Awasthi. The best walking, swimming, even yoga can enhance memory and take the edge off mental decline.
Eat a Brain-Healthy Diet
Nutrition is important for brain function. Inflammation and oxidative stress both fall with a diet high in fruits, vegetables, whole grains, lean proteins and healthy fats — including the Mediterranean diet. Omega-3 fatty acids are particularly beneficial for communicating between brain cells.
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Challenge Your Mind Regularly
Mental stimulation strengthens neural pathways. Reading, puzzles, learning new skills and even playing musical instruments can keep the mind active. “Challenging the brain is really meaningful,” says the doctor and adds that, “Regular learning keeps cognitive skills razor-sharp.”
Prioritize Quality Sleep
Sleep is critical for memory formation and brain healing. Lack of sleep over the long haul can speed up cognitive aging. Dr Awasthi says setting regular bedtimes and treating any sleep disorders can help safeguard the long-term health of your brain.
Maintain Social Connections
The brain is stimulated on several fronts by social interaction. Having talks, group activities, or volunteerism seems to lower the risks of depression and cognitive impairment. Positive social connections also help to improve emotional and psychological health.
Also Read: Simple lifestyle tweaks make your brain feel 8 years younger, reveals study
Manage Stress Effectively
It can, over the long term, ravage brain cells and hamper memory. Techniques like meditation, deep breathing and mindfulness enable you to regulate stress hormones. “Optimism and positive affect have been linked to reduced risk of cognitive impairment for a similarly long average follow-up period,” Dr Awasthi notes.
FAQs on habits to keep your brain healthy during ageing
1. How does physical activity benefit brain health?
Regular exercise increases blood flow to the brain, providing it with essential oxygen and nutrients, and triggers the release of chemicals that promote neuron growth.
2. What kind of diet supports brain health?
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, particularly the Mediterranean diet, helps reduce inflammation and oxidative stress, benefiting brain function.
3. How can I keep my mind challenged?
Engage in activities such as reading, solving puzzles, learning new skills, or playing musical instruments to strengthen neural pathways and keep your mind active.
4. Why is sleep important for brain health?
Quality sleep is essential for memory formation and brain healing. Consistent lack of sleep can accelerate cognitive ageing.
5. How do social connections impact brain health?
Social interactions stimulate the brain, lowering the risks of depression and cognitive impairment and improving emotional and psychological well-being.
6. What stress management techniques are beneficial for the brain?
Practices like meditation, deep breathing, and mindfulness help regulate stress hormones, reducing the risk of cognitive impairment over time.
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.