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  • How to improve brain health?

  • Sources:

    Improving brain health involves a combination of lifestyle changes, dietary adjustments, and regular mental and physical activities. Here are some evidence-based strategies offered by experts:

    1. Balanced Nutrition: Consuming a diet rich in omega-3 fatty acids, such as from fatty fish like sardines, and polyphenols from colorful fruits and vegetables is crucial for brain health. Avoid refined sugars, starches, and processed foods which can be damaging to the brain 1 2 3. Omega-3s and magnesium are particularly beneficial as they support cognitive function and neuroprotection 4.

    2. Regular Exercise: Physical activity is vital as it increases blood flow to the brain and supports neurogenesis, which is the growth of new neurons. It is recommended to engage in physical exercise for at least 30 minutes a few times a week to reduce the risk of cognitive decline 5 6 4.

    3. Mental Engagement: Activities such as reading, learning new skills, solving puzzles, or learning a new language can help build cognitive reserve and protect against age-related decline. These activities promote neuroplasticity, enhancing brain function and creativity 7 8.

    4. Stress Management: Chronic stress negatively impacts brain health. Techniques like mindfulness meditation, yoga, and breathing exercises can help manage stress levels effectively 6.

    5. Quality Sleep: Good quality sleep is essential for maintaining cognitive function. Aim for 7-9 hours of quality sleep each night by creating a sleep-friendly environment 6 4.

    6. Social Engagement: Maintaining strong social connections can enhance cognitive function and emotional well-being. Engaging in social activities consistently supports brain health and longevity 8 4.

    7. Supplementation and Detoxification: Consider supplements like multivitamins, B-vitamins, and probiotics for brain support. It's also important to check for toxins like heavy metals and work on detoxification if necessary 1.

    Implementing these strategies holistically can help maintain and improve brain health over time.