Professor James Goodwin, director of science and research impact at Brain Health Network, in his book Supercharge Your Brain, mentions that the brain’s connections are very strong and adds; “The brain is a mysterious organ, and until two or three years ago we didn’t even know that the brain regenerates itself throughout life. But it is, and how you live your life has a huge impact on it.” Goodwin adds that inflammation is a “brain health killer,” so taking steps to minimize it are necessary. Goodwin now shares some important ways to improve your brain health.
get some exercise every day
Being physically active is essential for good brain health. You should try to do different exercises every day. Goodwin, “You need at least 150 minutes a week.” says. “But that’s not enough. You also need to stay active in your lifestyle. I call it declaring war on the chair.”
27.5 percent of adults and 81 percent of adolescents globally cannot afford this level of activity. For example, we all tend to spend a lot of time in front of a screen, right? Goodwin’s advice is to avoid sitting for more than 45 minutes at a time. “You can’t just exercise for an hour a day to boost brain health. Instead, you can reverse brain aging by combining it with increased movement throughout the day. You can even rejuvenate your brain!”
A study led by the University of Pittsburgh followed two groups of people for a year. One group did 150 minutes of moderate aerobic exercise per week, while the other group was limited to exercises such as stretching. In those who exercised aerobically, the hippocampus, which is responsible for learning and memory, increased in volume by two percent over the year. “This group not only stopped aging, but reversed it!”
try to be social
Saying yes to the invitations you are invited to is actually beneficial for your health. Goodwin says, “Your social life is extremely important. If you’re alone or socially isolated, that’s the equivalent of smoking 50 cigarettes a day, which is bad for your health.” says. This is because we have evolved as social creatures. In other words, our need for food, water and human relationships is deeply rooted in our brains. Goodwin says feeling lonely can cause inflammation in the brain, which accelerates aging and increases the risk of dementia and other degenerative brain diseases. A Harvard University study of 12,000 people found that one in five people who say they are habitually lonely experience a 20 percent greater decline in brain health than those who don’t.
The importance of regular relationship
Having regular intercourse can be beneficial for your brain health, in terms of memory, visual-spatial awareness, and even your ability to do math, Goodwin says. “Recent research has found that regular contact with someone you are close to improves cognitive health and verbal fluency.” says.
be kind to yourself
Goodwin says, “The three elements of brain health are how well you think, how well you fit in with others, and how good you feel.” he explains. “So if you’re not feeling good about yourself, your brain is at greater risk of falling.” Consider these strict guidelines to prioritize self-care.
Eat well
Modern western diets don’t just affect our weight. Processed foods, ready meals, and packaged foods can cause inflammation. Goodwin states that vitamin B12 is deficient in about 80 percent of people, especially those who follow a vegan diet. “People who don’t get enough B12 show earlier cognitive decline than those who do. It’s fine if you want to be vegan, but it’s not a natural diet for your brain.” says.
Another important nutrient is vitamin D, which is very difficult to obtain from food. Even mushrooms, which we believe can make up for the deficiency of this vitamin, need to be eaten in large quantities to bring the body to the level it needs. Also, the antidepressant qualities of omega 3 fatty acids have been scientifically proven, so it’s important to include three to four servings of cold-water fatty fish, such as cod or flounder, in your diet.
So, do supplements work? “There is no sustainable evidence to suggest that supplements will make any difference to a balanced diet,” Goodwin says. says. “Other than vitamin D.” The key, then, is to choose a varied diet of meat, plant and fruit and use supplements as supplements. “You also have to make sure that you cook your food gently and properly in order to make the nutrients available to the body.” For a healthy microbiome, be sure to eat plenty of fiber foods.
Try intermittent fasting
Intermittent fasting is one of those diets that can be added to your routine, with a lot of research suggesting that it is great for the body and mind and can increase neuroplasticity in the brain. 16:8; A popular method of fasting for 16 hours, including the hours you spend sleeping through the night, and creating an eight-hour timeout during the day when you can eat. Goodwin says, “I don’t have breakfast before 10 a.m. and I eat dinner around 6 p.m. I fit my entire meal into eight hours.” he explains. “It reduces inflammation, and anything that reduces inflammation for the brain is a winner.”
Take care of your dental health
You probably already know the impact that gut health has on how we act and think, but did you also know how important dental health is? A 2021 study by the University of Birmingham also found that those with gum disease are at increased risk of developing diseases such as poor mental health and vascular dementia. “70 percent of your immune system is in your digestive system, starting with your mouth,” Goodwin says. says. “In addition to getting the right foods into our bodies, it’s also important to maintain good dental hygiene.” She recommends a consistent daily routine at home, as well as regular visits to the dentist.
