The brain contains billions of neurons that send information to the rest of the body, coordinating its smooth operation. Age-related decline, head injuries, or diseases like Alzheimer's and Parkinson's can damage or destroy brain cells, impacting memory. Maintaining the following habits daily can enhance brain health.

Exercise:

Regular physical activity can boost energy and improve mood. Exercise stimulates blood vessel growth in the brain, promotes the production of new brain cells, and helps prevent Alzheimer's. Adults who exercise at least 150 minutes per week contribute to reducing insulin resistance and inflammation, while stimulating the release of chemicals beneficial to the brain. Some gentle exercises to try include walking, jogging, cycling, and swimming.

Manage underlying health conditions:

Certain medical conditions increase the risk of developing cognitive and memory problems by damaging blood vessels in the brain, potentially leading to a stroke. These include high blood pressure, heart disease, and diabetes. Individuals with these conditions should take medication as prescribed and make lifestyle changes as advised by their doctor to manage symptoms.

Socialize:

Loneliness and isolation are linked to a higher risk of cognitive decline and Alzheimer's disease. Therefore, interacting, conversing, and sharing with friends fosters positive emotions and improves quality of life, thereby reducing the risk of memory loss. Social interaction helps increase neural connections and improves focus.

Get enough sleep:

Sleep allows the body to regenerate and recover. Insufficient or interrupted sleep can increase the risk of cognitive decline and dementia. Quality sleep improves brain function, memory, alertness, and makes it easier to perform daily tasks. Adults should aim for 7-9 hours of sleep per night. If insomnia persists for over two weeks without improvement, or if you experience sleep disturbances, consult a doctor to determine the cause and receive timely treatment.

Maintain a healthy diet:

A healthy diet plays a crucial role in preventing and delaying memory loss. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, for example, provides the brain with the fuel it needs to focus and slows memory decline. The MIND diet emphasizes plant-based foods like leafy green vegetables, berries, nuts, whole grains, poultry, and fish. It limits foods like butter, cheese, red meat, and sweets. Avoid alcohol, as it can increase inflammation and affect the brain's ability to react, plan, problem-solve, and control impulses.

Challenge your brain:

Just as physical exercise strengthens the body, mental activities like learning a new language, playing chess, reading, and doing puzzles stimulate and improve brain function and memory.

Anh Chi (According to Mayo Clinic)