To keep your brain healthy, challenge your mind with new skills and puzzles, stay physically active with regular exercise, and maintain strong social connections. Prioritize quality sleep, manage stress through activities like meditation, and eat a brain-healthy diet rich in fruits, vegetables, and healthy fats. Other key habits include limiting alcohol and tobacco, controlling blood pressure, and protecting your head from injury.
Mental and social
- Challenge your brain:
Engage in activities like reading, learning a new language or musical instrument, doing puzzles, or taking a class.
- Stay socially active:
Regularly connect with friends and family to stimulate your brain and combat loneliness, which can be harmful to cognitive health.
- Manage stress:
Practice mindfulness and meditation to reduce stress hormones like cortisol, which can negatively impact your brain.
Physical and dietary
- Exercise regularly:
Aim for at least 150 minutes of moderate exercise per week to increase oxygen-rich blood flow to the brain.
- Eat a brain-healthy diet:
Focus on fruits, vegetables (especially leafy greens and berries), nuts, whole grains, and fish. Limit processed foods, high-sugar items, and excessive red meat.
- Prioritize sleep:
Aim for seven to nine hours of quality sleep per night, as this is essential for the brain to process and consolidate information.
- Stay hydrated:
Drink plenty of water throughout the day.
Lifestyle and safety
- Avoid smoking and limit alcohol: Both smoking and excessive alcohol consumption are linked to cognitive decline.
- Control blood pressure: Manage high blood pressure, as it increases the risk of cognitive decline.
- Protect your head: Wear a helmet to prevent head injuries, which can cause brain damage
