A strong memory solely depends on the vitality and health of the brain. Whether you are a senior who wants to preserve your grey matter as you grow older or a student studying for your final exams, several ways may help improve your brain health. Some of these ways may include the following:
1. Get Quality Sleep
Sleep often plays a vital role when it comes to the health of your brain. Some studies show that quality sleep can help to clear abnormal proteins in the brain as well as consolidate memories that boost your overall brain health and memory.
Aim for eight or nine hours of sleep every night instead of fragmented sleep of three-or-four hour increments. Sleeping for eight hours or so will give your brain enough time to store and consolidate your memories effectively.
Failure to do that, you can get sleep apnea. This condition can harm your brain health and could be the reason you are struggling with getting quality sleep. Talk to a doctor if you suspect that you are suffering from sleep apnea.
2. Use Beta alanine Supplements
One to two months of supplementation with beta alanine can improve your cognitive function as well as overall brain health. If it joins histidine, it forms carnosine.
A higher level of carnosine serves as a strong antioxidant to support and protect your brain while supporting mental acuity and cognitive function. In addition, carnosine can help to:
- Delay mental fatigue
- Increase mental focus
- Support memory
- Decrease occasional anxiety
3. Exercise Regularly
Research shows that exercising can help to boost the health of your brain. People who exercise often increase the number of blood vessels bringing oxygenated blood to the part of the brain which is liable for thoughts.
Working out can also increase the connection between brain cells and spur the development of more nerve cells. This, in turn, makes the brain more adaptive, plastic, and efficient.
In addition to that, physical activities can reduce mental stress, balance blood sugar, improve cholesterol levels, and lower blood pressure, all of which may help boost your brain health.
4. Incorporate a Health Diet
Eating lots of vegetables, fruits, fish, and healthy oils while reducing fatty meats and junk food is important for the health of your brain. Vegetables like tomatoes, spinach, and broccoli can improve brain function and improve memory.
Omega-3-fatty acid, also found in some grains and oily fish, may help preserve cognitive function, prevent depression/anxiety/stress, and avoid inflammation.
5. Get Enough Sunshine
Sunshine is always good for your overall health and body in different ways, in addition to improving your brain health. Every time you spend time outside in the sunlight, your body gets to produce more vitamin D that helps to improve brain function and keep the bones strong.
On top of that, vitamin D can protect your brain against damage and may boost cognitive performance. So whenever you feel down, consider spending time in the sunshine, and it will boost your mood.
As far as your health is concerned, you may tend to concentrate on how your lifestyle contributes to building strong muscles, bones, and heart but forget about your brain. However, like other parts of your body, a good lifestyle can also help improve the health of your brain.