Unlocking Brilliance: 7 Simple Habits for a Sharper and Healthier Mind For Any Age

Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing individuals to reach their full potential over the life course. However, some still neglect the importance of brain health. This blog post will uncover seven surprising habits that can significantly enhance your brain health, leading to better cognitive function, sharper memory, and improved overall well-being.

Habit 1: Prioritize Quality Sleep

One of the most powerful strategies to boost brain health is simply by getting a good night’s sleep. Sleep is important to help our mind relax, clear toxins, consolidate memories and prepare for the day ahead. People doesn’t realise that having less sleep is doing more harm than good. Sleep deprivation can cause impairment of cognitive function, mood, memory and even decision-making abilities. Try to have good sleep habits such as 7- 9 hours of rest with a consistent sleeping schedule, limit the use of electronic devices and create a relaxing bedtime routine.

Habit 2: Engage in Regular Physical Exercise

Regular physical activity has been proven to improve cognitive function, enhance mood, and reduce the risk of cognitive decline. According to Erickson, K. I., & Kramer, A. F. (2009), aerobic exercise can reduce the likelihood of developing cognitive impairment and increase the neuroplasticity of the brain.  Some aerobic exercises you can start doing are brisk walking, cycling or any activity you enjoy for at least 150 minutes each week. Your body and brain will benefit from it greatly!

Habit 3: Practice Mindfulness Meditation

In today’s world, everyone experiences stress to some degree. Stress can impact our brains if it is not addressed accordingly.  Most of us would brush stress off like it is nothing important, but it can impair our memory and concentration and make us feel anxious and overwhelmed. Meditation or any relaxation techniques can help us relax, focus and regulate our emotion (Tang et al., 2015). Take a breather once in a while during stressful times at the office or home to have a calmer and more resilient mind. Coping styles may differ from one person to another, so, try which one suits you best.

Habit 4: Maintain a Balanced Diet

You are what you eat. According to Harvard Health, the food you eat directly affects the structure and function of your brain and, ultimately your mood. This means good food makes a good mood for everyone. Having a balanced and nutritious diet is not as hard as it seems. Make sure it consists of fruits, vegetables, whole grains, lean proteins, and healthy fats. You can also incorporate your daily diet with foods high in antioxidants, omega-3 fatty acids, and vitamins to boost your cognitive function like berries, fatty fish, nuts, and leafy greens.

Habit 5: Foster Social Connections

Humans are naturally social. But, in this modern way of life, people start to be less social and more people start to live away from their families and end up living alone, especially in developed countries (Holt-Lunstad, J., et al., 2020). Social isolation can impact greatly on our brain health. Maintaining strong social connections has been linked to better cognitive function, improved mental health, and even a longer lifespan. Whether it’s spending time with family and friends, joining clubs or community groups, prioritise activities that give meaningful social connections and enrich your social support network.

Habit 6: Challenge Your Brain

Just like our muscles, our brains benefit from regular exercise. Engaging in mentally stimulating activities, such as puzzles, games, learning a new language, or playing a musical instrument, can help keep your brain sharp and agile. Challenge yourself to step out of your comfort zone, explore new interests, and continue learning throughout your life. By keeping your brain active, you can maintain cognitive function and reduce the risk of age-related cognitive decline.

Habit 7: Consider Brain-Enhancing Supplements

While a healthy diet should provide most of the nutrients your brain needs, certain supplements may offer additional support for brain health. Omega-3 fatty acids, vitamin B12, and polyphenol-rich ingredients are just a few examples of active ingredients that you should look for in supplements. These active ingredients have been studied for their potential cognitive benefits

Your brain is your most precious asset, and caring for it should be a top priority. By adopting these seven surprising habits into your daily life, you can enhance your brain health, improve cognitive function, and enjoy a higher quality of life. From prioritizing quality sleep to challenging your brain with new experiences, each of these habits offers valuable insights into how you can support your brain’s vitality and well-being. So, why wait? Start incorporating these habits into your routine today and unleash the full potential of your amazing brain!

References

1. Erickson, K. I., & Kramer, A. F. (2009). Aerobic exercise effects on cognitive and neural plasticity in older adults. British journal of sports medicine, 43(1), 22-24.
2. Hertzog, C., & Small, B. J. (1999). Use It or Lose It: Engaged Lifestyle as a Buffer of Cognitive Decline in Aging?. Psychology and Aging, 14(2), 245-263.
3. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS medicine, 7(7), e1000316.
4. Owens, J. A., and Weiss, M. R. 2017. Insufficient sleep in adolescents: causes and consequences. Minerva Pediatr. 69:326–36. doi: 10.23736/S0026-4946.17.04914-3
5. Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health Blog. Retrieved from [https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626]
6. Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.