Look for opportunities to connect with loved ones, friends and others , especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.

The health of your arteries and veins is important to your heart health but it is also critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range.

Increase your physical activity, eat a Mediterranean diet and decrease your sodium consumption to lower blood pressure and cholesterol values.

Finally, tobacco and alcohol use are impactful on brain health as well, so only drink alcohol in moderation and don't smoke. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.

Kelsey Kidd is a nurse practitioner in Neurology in Mankato , Minnesota. Skip to main content. Posted By. Kelsey Kidd, APRN, C. Topics in this Post.

Here are six things I recommend to my patients in order of importance: 1. Exercise regularly. Get plenty of sleep. Eat a Mediterranean diet. Stay mentally active. Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia.

Ask your doctor if you are a candidate. Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.

Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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How well do you score on brain health? Meditation has been shown to reduce stress and anxiety, boosting cognition by strengthening gray matter in the brain. Sit comfortably, relax and focus on your breathing. Start by meditating for a few minutes each day, then gradually bring yourself up to around 20 minutes.

Meditation and mindfulness are very similar. Meditation is something you set time aside to do, whereas mindfulness is a state of mind you can practice throughout your day. Sleeping enough every night is one of those healthy lifestyle habits that can have a positive effect on nearly every major system in the body, including improved focus.

During a regular sleep cycle, the brain is undergoing a number of processes that repair and restore key structures and functions. Not getting enough sleep hampers these processes and prevents proper recuperation of neural activity.

Poor sleep has been linked to a number of lifestyle diseases, including diabetes, obesity and heart disease, all of which can negatively impact brain health. While the amount of sleep you get is important, so too is the quality of sleep. Light sleep prevents you from falling into the deep, regenerative sleep that is needed to keep the brain focused and operating at its best.

Alcohol is a neurotoxin, and regularly drinking to excess has been shown to have a damaging effect on the part of the brain associated with memory. Worse than that, alcohol consumption is linked to deficiencies in key nutrients like vitamin B-1, which is critical for providing energy to brain cells.

Heavy drinking can lead to a number of other unhealthy habits, too. Those who drink too frequently often skip meals or eat foods loaded with saturated fats and sugar.

Read More. Home Mind Mental Health Boost your brain health with 9 simple lifestyle habits. Mental Health. A man is nothing but his habits and hence it is important to choose them wisely. Here are 9 habits that can help you boost your brain health. Manasvi Jain Published: 11 Jan , pm IST.

Channel Channel. Low battery anxiety can be real! Your Mental Health Matters! We lift each other up Looking for support with mental health? Join our caring community to connect and break the stigma. You're not alone.

Join Community. Select Topics of your interest and let us customize your feed. mood swings. Manasvi Jain. You may also Like View All. Dt Charu Verma 08 Feb at pm Memory 0 Answers Add Answer Like Reply.

Why is walking backward good for your brain power? When the brain is challenged to make new neural connections, it increases neuroplasticity—the brain's ability to modify and re-wire itself. Walking backward does this, too—though it may be jarring at first.

But sometimes the most frustrating things we attempt to learn are of most benefit. Additional perks with walking backward: it increases balance and coordination, stretches different muscle groups, burns more calories than forward motion , and is a metabolism booster.

Before starting, experts emphasize the importance of finding a safe space—free of tripping hazards—and walking with a partner. According to multiple studies, having seven hours of sleep helps you think more clearly and improves memory.

Sleeping well has many benefits—reducing stress and cortisol in the body, lowering depression and anxiety, and reducing the risk of accidents. Those who sleep well tend to maintain a healthy weight, reducing the likelihood of heart disease and diabetes.

So, if you have difficulty falling asleep, examine your lifestyle choices—from what you eat to the stressors in your life, says Dr. If you drink right before bed, it isn't fully metabolized potentially for several hours, and can affect sleep. Other sleep-affecting no-nos: a diet filled with sugar, fats, and processed foods; late-night snacking; bright lights; excessive computer time; and late-night TV watching.

Experts suggest establishing relaxing evening routines that restrict social media, TV, and work emails. Some medications, such as blood pressure medication, can decrease one's natural melatonin production, she adds.

So ask your physician if any of your medications decrease melatonin production. You may want to consider taking a melatonin supplement, says Dr. It does this through relaxing areas of the brain affiliated with reactivity. But meditation also has neurological benefits by improving connectivity between brain regions.

A recent study showed meditators had more grey matter volume throughout their brain. A Yale University study found meditation decreases the default mode network DMN —the brain network responsible for mind-wandering.

Having a hard time getting started? A: Currently, there is some evidence that cognitive training — such as Luminosity, sudoku or crossword puzzles — can have some positive effects on cognitive health. Less is known about the effect of mindfulness training, although early research indicates it might be beneficial.

Whether these types of activities can impact cognitive health in the long term still needs further study. Q: What are other lifestyle changes I can implement to help preserve cognitive function and boost brain health as I age?

A: One key factor is exercising regularly. Getting at least minutes per week of physical activity reduces your risk of dementia by up to 28 per cent. Our research in the Aging, Mobility and Cognitive Neuroscience Laboratory has been instrumental in the inclusion of exercise as a frontline approach for the treatment of mild cognitive impairment, and highlights the importance of exercise for maintaining cognitive and brain health.

Q: Is there anything I can do if I am already experiencing symptoms of cognitive decline or dementia? A: While research into pharmaceutical treatment options for mild cognitive impairment or dementia are still in their infancy, many lifestyle factors can be beneficial for people living with cognitive decline or dementia.

Research shows that exercise can have positive effects on brain structure, brain function, and improve cognitive abilities in older adults with or without cognitive decline.

We also know that good quality sleep can help ward off cognitive decline, in addition to brain-boosting activities and social interactions.

Having a healthy nutrient-rich diet may also be beneficial for maintaining cognitive health post-dementia diagnosis. Q: What does the future of cognitive health research look like? A: Artificial intelligence could soon help us improve our ability to diagnose and identify early signs of dementia from biobehavioural data.

Then there is the balance aspect of it. It keeps us mentally engaged to create stronger neural pathways. Many berries naturally contain flavonoid antioxidants that positively affect the brain, says Jenny Flora, a Canyon Ranch nutritionist who gives weekly brain health lectures.

Specifically, blueberries, blackberries, and strawberries were found to:. After epidemiologists from Rush University altered the eating habits of 1, Chicago-based senior living community residents, the research found those who followed a mind-boosting diet consisting of dark, leafy greens, improved cognition and memory.

Study participants who regularly ate about 1. All Canyon Ranch experts interviewed for this story say we do this by reducing anxiety.

Meditation, yoga, exercising in nature, and breath work can all help to naturally lower anxiety and stress levels while improving mood and sleep patterns. All experts suggest reaching out to a therapist to discuss ways to manage any chronic signs of emotional triggers.

Mindfully and with compassion explore what is triggering you. Adam helps guests at our Tucson resort identify root causes of stress through a practice to ease attachments.

This is a way to challenge the illusion that happiness is caused by something outside of ourselves and begin easing away from external attachments varying from compulsive shopping and getting likes on social media to, even, expectations around the holidays.

Related Immersion Building Healthy Habits in Tucson and Lenox. Walking Backward Ever lost your keys and searched in vain? Exercise Dr. Specifically, blueberries, blackberries, and strawberries were found to: Improve communication between brain cells Reduce inflammation throughout the body Increase plasticity to help brain cells form new connections, boost learning and memory Reduce or delay age-related neurodegenerative diseases and cognitive decline Dark, Leafy Greens After epidemiologists from Rush University altered the eating habits of 1, Chicago-based senior living community residents, the research found those who followed a mind-boosting diet consisting of dark, leafy greens, improved cognition and memory.

Limit social media. Listen to music that relaxes or lifts your spirit. Find time for playful moments. Embrace creativity and consider taking an art or dance class.

Laugh more. Divide and rule: The best way to deal with difficult tasks is to divide them into smaller parts. This not only allows to manage tasks but also reduce stress and improve memory retention. Declutter your mind: When it comes to organising information, the options galore.

Several stationary stores and mobile apps offer tools like calendars, to-do lists, and reminders. Go digital or follow the traditional route but remember that a clutter free mind and space can improve memory. Discover the latest business news , Sensex , and Nifty updates.

Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated! Namita S Kalla. Related stories. Strawberries, oranges, bananas and more, these 5 fruits can boost your mental health naturally. Best exercises: 13 indoor workout routines to reduce belly fat at home during winter.

Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment. Tags: benefits of yoga brain health meditation Memory Types of meditation.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in?

What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. May 13, Every brain changes with age, and mental function changes along with it.

Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.

Get physical exercise Research shows that using your muscles also helps your mind. Improve your diet Good nutrition can help your mind as well as your body.

Improve your blood pressure High blood pressure in midlife increases the risk of cognitive decline in old age. Improve your blood sugar Diabetes is an important risk factor for dementia.

Improve your cholesterol High levels of LDL "bad" cholesterol are associated with an increased the risk of dementia. Consider low-dose aspirin Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia.

Avoid tobacco Avoid tobacco in all its forms. Don't abuse alcohol Excessive drinking is a major risk factor for dementia. Care for your emotions People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Protect your head Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.

Build social networks Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.