Simple Habits and Top 10 Brain Care Tips
If you have challenges in planning and solving problems, increased need of an external reminder to remember important things and events in your life, it means that your brain started fading.
Many think that a powerful brain is just the factor of heredictory. It’s true to some extend, but developing a few good habits and healthy movements improve your brain power. It is good to know about the simple facts about brain to sharpen your brain over time.
1. Sleep – Magical medicine for your brain
We all know that all organs in the human body get rest when we go to sleep. But, brain work hard on your sleeping time by doing the cleaning process. A toxin called Amyloid is developed in the brain during the working hours. Cerebrospinal fluid flows though your brain and clears out the toxins including Amyloid plaque during the sleep time. If your brain not getting enough sleep to do this process, brain get damaged over time. Recent studies shows that Amyloid present in the Alzheimer’s deceased people are much higher than other people.
2. Read – Structure your brain
Reading keep your brain crisp, efficient, comprehensive and neurobiologically demanding than processing images or speech. Reading stimulates your brain and create different pattens in the brain. Pleasure reading increases blood flow to different areas of the brain. An effective reading expands your vocabulary, improves your communication skills, boost your memory, enhances your ability to focus and develop analytical skills.
3. Exercise – Expands your brain
Physical Excercise force Brain to create a protein named BDNF(Brain Derived Neurotrophic Factor). BDNF preserves existing brain cells and activetes brain stem cells to convert in to new neurons and makes your brain grow larger. Excercise simply increases the heart rate which pumps more oxygen to the brain. The researchers found that physical activity increases the microstructures of white matter in the brain. White matter integrity is linked to quicker neural transmission between brain regions and superior cognitive performance.
4. Eat Right – Nutrition Supply for your brain
Foods high in compounds such as antioxidants and omega-3 fatty acids can progress brain health and memory. 60% of a dried brain weight is fat; it is no wonder deficiencies in specific kinds of fats can have huge impact on intelligence and behavior. Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). The brain is about 80% water, so it is significant for us to drink lots of fluids for it to function properly.
Food items which are good for brain include oily fish, olive oil, berries and other deep colored fruits and vegetables, nuts, seeds, avocados, Dark Chocolate, Green Tea etc.
5. Socialize – Cognitive knowledge improvement
Connecting with friends & family is one of the smoothest ways to achieve fresh environment for our brains. Social interaction exercises cognitive processes that are measured on intellectual tasks. Anything you can think of that gets you out of the house and enjoying the world around you is a do good to to healthy aging. Every day plan some action that will allow you to talk to other people—in person if possible. Try new ways of meeting people. Join a book club, a card group, church choir, or volunteer at a local hospital, shelter or food pantry.
6. Solve Puzzles – Exercise for your brain
Just like how physical exercise helps to improve your muscle, targeted brain exercises can increase your brain’s cognitive reserve. Practicing and doing puzzles such as Sudoku, crosswords etc help to improve brain functions. Logic puzzles helps your brain deductive reasoning and educate you to organize your thinking. Lateral thinking puzzles guide your brain to think outside the box. Playing games frequently had more brain cells in the left ventral striatum of their brain—the region responsible for controlling the interplay of emotions and behavior.
7. Quit Bad Habits – Reduce quick damage of your brain
Recreational drugs such as heroin, methamphetamine, and cocaine age your body and brain rapidly, mostly because of the high concentrations of toxic chemicals in them. And drugs such as ecstasy and crack cocaine can origin even more damage, including insomnia, anxiety, permanent mood disorders, and the risk for developing mental illnesses later in life. The most common issues found in alcoholics are deficiencies in vitamin B1 and magnesium. Vitamin B1 deficiency can cause confusion, memory loss, decreased mental alertness, and emotional instability. A deficiency in magnesium can cause depression, disorientation, and irritability. Now you know the how quitting bad habits helps your brain.
The cerebrum or cortex is the largest part of the human brain, associated with higher brain function such as thought and action. Smokers has thinner cortex and reduces its functionalities.
8. Stress Control – Basic need for brain connectivity and structure issues
Your brain is built to handle stress that lasts about 30 seconds. If it last longer, it will damage virtually every kind of cognition that exists. Stress damages memory and executive function. Chronic stress can shrink your brain. Stress could trigger a chemical change that makes you irritable and generate an enzyme that attacks a molecule in the hippocampus which is responsible for regulating synapses.
9. Take a Vacation – Makes the Brain Happy
Visiting new places on regular basis will make the brain happy and gives more opportunity to learn new cultures. Appeasing your brain’s natural curiosity and motivating yourself to explore new settings can lower your risk for Alzheimer’s and other forms of dementia.
10. Learn a New Language – Improves Cognitive abilities
Learning a new language improves our brains capability perform multitasking. It improves memory, decision making and increase your creativity
Find out the exact reason for stress; keep positive and realistic attitude, practice stress relaxation techniques and exercise regularly to control severe stress. All the Top 10 Brain Care Tips mentioned above can be implemented easily in our daily life.