The brain no doubt ranks at the top of the most important organs in your body. It takes control of your emotions, decisions, movements, and thoughts–any threat to its health can easily compromise your quality of life or worse, lead to your demise. Despite its critical role, the brain normally does not get the utmost care it deserves. Medical and mental health conditions are now on the rise because we overlook our brain’s condition. In this article, we share 10 practical tips to keep your brain healthy as advised by a neurologist in Singapore.
1.Prioritize quality sleep
Sleep is a necessity and not a luxury. Your brain needs enough sleep, at least 7 to 9 hours every night for adults, so it can recover and recharge. When your brain enters deep sleep, it activates the glymphatic system, which is responsible for brain detoxification and waste removal. During this time, the toxins are cleared, memories are consolidated, and your emotional processing restarts.
Pro Tip: Train your body to follow a regular sleeping habit. Set your sleeping and waking schedule at the same time each day, including the weekends. Avoid using your digital devices on the bed and an hour before you sleep. If you are a coffee drinker, remember to take your last brew at least 8 to 10 hours before your sleeping time.
2.Boost your brain health with a balanced diet filled with nutrients
Your brain needs around 20% of your daily caloric intake to be able to function well, so be sure that it receives the right vitamins and nutrients. The Mediterranean diet is ideal to boost brain health as it is heavy on berries, fatty fish, leafy greens, nuts, olive oil, and whole grains.
Pro Tip: Feeling snackish? Swap junk food with healthier snacks like edamame, flaxseed crackers, or walnuts. These are packed with omega-3 that helps reduce inflammation and improve cognitive function. Down your crunchy snacks with an avocado smoothie and your brain will definitely rejoice!
3.Keep your body moving
Exercising daily brings a positive impact to the different aspects of the brain, such as its cognitive function, overall structure, and mood. Physical activities enhances the flow of blood to the brain, promotes the generation of new neurons, minimises the risk of cognitive decline, and protects it from developing neurodegenerative diseases, like Alzheimer’s disease and other types of dementia.
Pro Tip: The brain benefits more from aerobic exercise, particularly brisk walking, cycling, dancing, running, and swimming, as these activities increase the heart rate, which is good for strengthening the brain’s memory and focus. Do at least 150 minutes of moderate exercise each week to keep your brain running.
4.Avoid unhealthy habits
Your risk of cognitive decline increases as you age and even multiplies if you have a habit of drinking excessive alcohol or smoking. Too much alcohol consumption can shrink brain tissue in the long run and smoking can increase your risk of experiencing a stroke since it restricts the blood flow to the brain.
Pro Tip: Drinking alcohol in moderation is advised, if you cannot live without it. For women, limit yourself to one drink per day and two for men. If smoking proves to be a challenge to quit cold turkey, seek help from a healthcare provider. There are many treatments available that can help with gradually cutting ties with cigarettes or vape.
5.Stay hydrated
The brain is composed of about 75% water and without proper hydration, it can lose its ability to function properly. Common symptoms that your brain is not getting enough water include brain fog, concentration problems, and headaches.
Pro Tip: You always hear this reminder when it comes to keeping your body hydrated: drink at least 8 to 10 glasses of water per day. Drink more if you often engage in physical activities and if you are always out and about, exposed to the hot Singapore climate. Carry a water bottle with you wherever you go, so you do not get thirsty during the day.
6.Challenge your mind and keep on learning
Solving puzzles, learning new skills, reading, or taking on the challenge of studying a new language can be beneficial to your brain and keep it sharp. These activities help delay cognitive decline due to ageing and can improve your mental acuity.
Pro Tip: Reserve at least 20 minutes each day and dedicate it to activities that stimulate your brain. Use this time to answer crossword puzzles or learn about topics that pique your interest.
7. Learn to manage your stress
When your body is in constant stress, it fills your brain with the stress hormone called cortisol. Too much cortisol can shrink your hippocampus, which is the memory center of the brain. Defend your brain from damage by practicing mindfulness techniques and other practices that reduce stress.
Pro Tip: Practicing deep breathing, meditation, or yoga for a few minutes every day can lessen anxiety and cortisol production.
8. Connect socially
Depression, dementia, and other mental health conditions are some of the factors that negatively affect your brain function. Choose to avoid toxic relationships and make it a habit to stay socially connected with trusted family and friends. Maintaining meaningful connections keep the brain stimulated, help build resilience, and manage stress.
Pro Tip: Do not end the week without doing any social activities. Set dates with people close to you or join social engagements like book clubs or volunteering events, so your brain can remain cognitively and emotionally active.
9. Wear protective gears on your head
Brain injuries caused by trauma can permanently affect your brain’s cognitive function, even if it is just a mild concussion. The development of neurological conditions, such as dementia and Parkinson’s disease and other psychiatric diseases have been associated with traumatic brain injuries (TBIs).
Pro Tip: Always wear a helmet when participating in contact sports or doing recreational sports that increase your risk of getting head traumas (e.g. biking, skiing, skateboarding, etc.). Make your home fall-proof and wear a seat belt whenever you go for a drive.
10. Undergo routine health screenings
Having your brain checked on a regular basis can help detect early onset of neurological conditions that may not exhibit any symptoms during its initial stages. Many disorders are preventable or treatable when medical intervention is given on time. Health screenings that can help monitor your brain health include blood pressure, cholesterol, and diabetes screenings.
Pro Tip: Do not shrug off symptoms like dizziness, frequent headaches, or memory issues. Consult with a neurologist to have your condition evaluated. If you struggle with mental health issues, do not hesitate to ask your doctor to refer you to a healthcare facility that can address your concerns.
