How to help your brain stay healthy and alert so it can do everything well every day? Paying attention to your brain’s needs will help your brain maximize its inherent power.

The easiest way to improve your brain power to help you stay clear in your perception of things is to create some healthy habits for yourself. Here are healthy habits you need to follow:

1. Sleep well

    Sleep is extremely important for your entire body. A good sleep will help a healthy brain. You think that you only need to sleep 4-5 hours a day is enough, because you need more time to do other things than sleep. But the problem is not how long you want to sleep, but rather: sleep time must be enough because it is needed for your brain and body’s needs.

    How many hours of sleep do you need each night? Sleep time depends on your activities and life. Some people can sleep 6 hours and feel refreshed while some people need 9 hours of sleep a day to get by.

    However, sleeping more than 9 hours and less than 6 hours a day is not good for anyone’s health. The reason people need sleep is because, during sleep, the entire body rests to regenerate energy and repair damaged cells as well as help organs perform their functions well.
Lack of sleep will make brain cells weaker and possibly “destroyed”, thereby reducing the “power” of the brain.

2. Eat unsalted nuts and fatty fish

   A good diet doesn’t mean you’re providing your brain with enough nutrients. Are you sure you eat enough foods that boost your mental strength? In fact, you may have a very healthy body, low cholesterol levels, but your brain can still be “starved”. Because about 60% of our brain is fat. Therefore, we need to eat some form of fat to help our brain function well.

     The foods considered best for the brain are omega-3 fatty acids. Omega-3 fatty acids are found in foods such as walnuts, soybeans, salmon, tuna and other foods… You may not have the habit of eating these foods every day, but choose them. They make snacks at work to supplement this brain-healthy fatty acid.

    Fatty fish such as salmon, mackerel, herring, tuna and sardines are rich sources of healthy fats. Therefore, in order for your brain to “load” the necessary amount of fat, you should eat 2-3 servings of these foods per week. In addition, try to avoid saturated fats and high-calorie foods because they are harmful to the brain. your brain and reduces its good function.

 

3. Never stop learning

   This is a habit that forces your brain to constantly think, create, explore, and learn new things. This not only helps you stay active but also helps improve your sophistication and cognitive acuity. On the other hand, it increases your mental strength because the brain is constantly active.
It doesn’t matter how you learn, you can read books or watch TV, explore, talk to someone… Practice not limiting your thinking and increase your imagination to get information. new.

4. Travel

    You may think that traveling is a hobby to satisfy yourself. However, this habit can actually help reduce the risk of dementia.

“Exposing the brain to new environments will help the brain become healthier,” said Dr. Paul D. Nussbaum, a neuropsychologist and assistant professor of neurosurgery. at Pittsburgh University of Medicine (USA). In addition to traveling, activities such as reading, writing and learning foreign languages ​​are also good methods that challenge and stimulate the brain.

5. Participate in social activities

     According to Dr. Nussbaum, creating emotional connections with others will help prevent dementia. Therefore, you should join clubs, Useful and healthy social activities will help your brain work more actively.

6. Colorful meals

    Antioxidants, which are found in fruits and vegetables, help the body avoid some diseases caused by free radicals. That’s why Dr. Nussbaum encourages us to prepare as colorful meals as possible, including fruits and vegetables. And even though all fruits and vegetables contain antioxidants, but berries alone have the most positive impact on cognition and brain health.

7. Live slower

    Many people have a fast-paced life with active hours of up to 18 hours a day. That means our brains have to work overtime to keep up with life’s demands; and as a result, the brain can become overwhelmed.

    “Chronic stress can harm our bodies and brains, and can also impact mood and cognitive function, especially memory,” Dr. Nussbaun shares.

    Therefore, try to create quiet space for yourself every day, even for just a few minutes, by removing all tasks and responsibilities from your mind. Go for a walk, sit on a park bench, or play a musical instrument.

 

8. Physical activity

    Try to schedule time to walk about 30 minutes a day, or participate in other physical activities such as dancing – which has been shown to increase brain clarity.

9. Understand the indicators and regularly check your health

   According to Dr. Arendash, high cholesterol and blood pressure are associated with an increased risk of memory problems. Therefore, try to control your health indicators as soon as possible.