The brain has many important functions such as processing information, making decisions, recording, and storing memories. It controls movements like grasping, complex actions like playing sports, and manages senses like sight, hearing, touch, taste, and smell. It also controls bodily functions such as regulating heart rate, breathing, and digestion. Here are some habits that can help improve brain function.

Limit work brought home.

Stressful, overloaded work puts pressure on the brain and memory, affecting work productivity and concentration. Prolonged stress also impacts the brain's executive functions, work performance, and quality of life. Instead of multitasking and bringing work home, you should balance your time to allow the brain to rest. When working, let your brain rest for 10-15 minutes every 1-2 hours. These short breaks help maintain focus.

Control social media use.

Social media platforms are helpful for learning, working, and entertainment. However, over-reliance on phones and computers increases anxiety and depression, negatively impacting academic and work performance. Adults should control their social media time to protect their brains. Set a daily limit of 30-60 minutes, avoid social media after 9 pm, and stick to the time limit. Turn off notifications from social media apps in the evening to minimize distractions.

Practice mindfulness.

Regular mindfulness practice trains the brain, reduces stress, and improves cognitive functions like memory and attention. These activities also increase gray matter density in brain regions responsible for learning, memory, and emotional regulation.

Some 10-15 minute daily mindfulness activities can prevent brain degeneration. : Focus on your breath, inhaling through your nose for 4 counts, holding it briefly, and exhaling through your mouth for 4 counts. Practice mindful walking by focusing on the sights, sounds, and sensations around you to relax your mind. Savoring food by chewing slowly and paying attention to the taste, aroma, and texture is also a relaxing and beneficial practice for the brain.

Exercise regularly.

Regular physical activity is one of the best ways to maintain brain health. Exercise increases blood flow to the brain, providing essential oxygen and nutrients, while also increasing brain plasticity, adaptability, and development. Exercise also reduces cortisol levels, a stress hormone.

Adults should aim for at least 150 minutes of moderate-intensity exercise per week, or 30 minutes daily, at least 5 days a week. Exercises like brisk walking, swimming, cycling, or resistance training (such as weightlifting) improve mood and cognitive health.

Foster face-to-face social connections.

Cheerful conversations and social interactions can connect emotions, reduce feelings of isolation, and improve memory, potentially preventing age-related cognitive decline. Spend time outdoors to limit exposure to electronic devices, preventing brain degeneration and improving cognition. Spending 30 minutes in nature also benefits the brain and promotes a positive mood.

Anh Chi (According to Health, WebMD)