According to Eating Well, brain health is significantly influenced by habits immediately after waking up. Morning is when the body's biological clock regulates activities, helping the brain become alert. Maintaining habits before 10 a.m. can help reduce the risk of memory decline in old age.

Early morning light exposure

Morning sunlight helps the brain recognize the start of a new day, increasing daytime alertness and promoting timely sleep at night. Adequate sleep and a stable circadian rhythm are crucial for memory consolidation and cognitive function. Poor sleep increases the risk of cognitive decline and dementia. Spending 10-20 minutes walking outdoors or sitting in natural light benefits brain health.

A nutritious breakfast helps protect brain health. *Illustration: Bui Thuy*.

Physical activity

Morning exercise boosts blood flow to the brain, delivering more oxygen and nutrients to nerve cells. You don't need intense workouts; brisk walking, cycling, yoga, swimming, or light strength training are suitable options. Consistency most days of the week is key.

Eat a breakfast rich in protein and healthy fats

The brain requires stable energy to function effectively. A balanced breakfast helps maintain blood sugar levels, preventing mid-morning fatigue or reduced focus. Prioritizing eggs, yogurt, soybeans, fish, nuts, and healthy fats from avocado, walnuts, almonds, and olive oil provides nutrients for the brain, supporting memory maintenance. Conversely, breakfasts high in sugar or refined carbohydrates can cause rapid blood sugar spikes and crashes, impairing concentration.

Drink enough water immediately after waking

After several hours of sleep, the body loses water through respiration and sweat. Even mild dehydration can affect attention, memory, and information processing. Drinking a glass of water in the morning rehydrates the body and supports circulation. Maintain adequate hydration throughout the morning for optimal brain function.

Practice breathing exercises

Chronic stress elevates cortisol levels, a hormone that negatively impacts the hippocampus – a critical region for memory. Dedicating 5-10 minutes to deep breathing exercises in the morning helps reduce stress, improve focus, and regulate emotions, according to the Times of India.

Control blood pressure and blood sugar early in the day

High blood pressure, diabetes, and metabolic disorders increase the risk of memory decline. Morning is an opportune time to take prescribed medications, measure blood pressure, or monitor blood sugar levels if necessary. Effective management of chronic diseases protects brain blood vessels, reducing the risk of brain damage from ischemia or stroke, which can lead to cognitive impairment.

Le Nguyen (Compiled)