As we age, our brain undergoes many changes, some of which can affect cognitive function. You may witness a decline in the production of certain hormones, a decrease in the number of nerve cells in the brain, and an increase in inflammation. As a result, these changes can affect memory, decision-making, and other cognitive abilities. So, wondering how to keep your brain young and prevent ageing? Let’s find out!
How to keep the brain healthy?
You need to understand that whatever the changes taking place, not all cognitive abilities are equally affected by the ageing process. For example, some people may experience a decline in their ability to remember recent events, while others may have difficulty with problem-solving or decision-making. It is important to maintain a healthy lifestyle, including a healthy diet, regular physical activity, and mental stimulation, to help support cognitive function as we age.
While it is not possible to stop the ageing process, there are steps you can take to support cognitive function and maintain a healthy brain as you age.
Here are 5 tips you can follow to keep your brain healthy and young:
1. Exercise regularly
Regular physical activity can help to improve blood flow to the brain and support cognitive function. In fact, it can also help in managing mental issues such as stress, anxiety, and depression. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
2. Eat a healthy diet
A diet that is rich in fruits, vegetables, and whole grains, and low in processed and sugary foods can help support brain health. Also, focus on adding certain nutrients to your diet that are known to improve brain health.
3. Get enough sleep
Getting enough sleep is important for cognitive function. It can boost the feeling of relaxation and reduce stress. Aim for 7-9 hours of sleep per night.
4. Stay mentally active
Engaging in mentally stimulating activities, such as puzzles or games, can help support cognitive function and improve thinking, memory, and reasoning skills.
5. Socialize regularly
Maintaining strong social connections can help to support cognitive health as it stimulates attention and memory and helps to strengthen your brain health.
Note: It is also important to manage any chronic health conditions, such as high blood pressure or diabetes, and to not smoke, as these can affect cognitive function. Talk to your doctor about other steps you can take to support cognitive health as you age.
Food to slow down ageing
While there is no specific food or dietary pattern that can slow down the ageing process, eating a healthy and balanced diet can help to support cognitive function and overall health. Some foods that may be beneficial for cognitive function include:
1. Fruits and vegetables: These foods are rich in vitamins, minerals, and antioxidants, which can help to support brain health.
2. Whole grains: Whole grains such as whole wheat, oats, and quinoa, are a good source of B vitamins, which are important for brain health.
3. Fish: Fish, especially fatty fish such as salmon, are rich in omega-3 fatty acids, which are important for brain function.
4. Nuts and seeds: Nuts and seeds, such as almonds and chia seeds, are a good source of vitamins, minerals, and healthy fats, which can support brain health.
5. Leafy green vegetables: Leafy green vegetables such as spinach and kale, are rich in vitamins, minerals, and antioxidants, which can support brain health.
In addition to eating a healthy diet, it is also important to stay hydrated and to avoid excessive alcohol consumption, as these can affect cognitive function. Talk to your doctor about other ways to support cognitive health as you age.