Since our brain is the central nervous system that controls all body functions, it is essential that its stays healthy. The secret in boosting our brain power lies in what we eat and how we fare physically, socially and psychologically. In this article, we share seven effective dos and don’t s to help keep your brain healthy and boost your cognitive power;
1. Do…Get Adequate Sleep
A 7-hour sleep duration is recommended. In order to boost your brain power to focus during the day, you need to get adequate sleep during the night and vice versa if you work night shifts. A good night rest enables the brain to recuperate enabling you to wake up rejuvenated and ready for the next day. Not getting enough sleep increases fatigue and has also been known to increase respiratory and heart disease risk.
2. Do…Eat Fresh, Healthy Foods
Whatever we consume greatly impacts our thinking capacity. A study published by the Harvard Medical School identified healthy foods containing vitamins, minerals salts, and antioxidants as the ultimate brain food. These include green leafy vegetables, nuts, omega 3 fatty acids found in salmon and other fishes and lots of fruits full of vitamin D and B12. Not only do these foods nourish the brain, but they also protect it from oxidative stress.
According to this study, Omega 3 fatty acids and vitamin D and B12 help to protect the brain from age-related damage. You can also get brain enhancing supplements that contain these nutrients. That is why people on a strict Mediterranean diet tend to have similar cognitive skills to persons 7.5 years younger than them.
3. Do…Take a Lot of Water
Water is essential for the body’s well- being. Adequate amounts of water in the blood stream will not only keep you hydrated but also boost your brain power. Consumption of at least 8 glasses a day is recommended.
4. Do…Exercise
Over time, studies have shown a correlation between brain health and exercise. One such report was presented at the Alzheimer’s Association International Conference® in 2014. It showed just how physical exercise combined with a healthy diet and social activity could improve one’s cognitive abilities.
5. Don’t Eat Too Much Junk Food
In so many ways, processed sugars and fats can harm your brain cells. Because the brain has a hard time processing them, sugars and fats build up in your bloodstream, sometimes clogging restricting blood and oxygen flow to your brain. This increases the risk of insulin inflation, body inflammation and oxidative stress. It also leaves your brain staring at food and oxygen which cannot be good for your cognitive processes. Avoid eating too much-processed foods though a little snack once in a while cannot hurt, do not overdo it.
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6. Don’t Listen to Loud Music
Loud music can not only induce hearing loss but also confuse your brain. In one particular study hearing loss was said to trigger loss of the brain’s Grey matter increasing the risk of cognitive capacity by 24% over a 6 year period.
The study explained how loud sounds block senses were isolating the brain from normal stimulation. The brain is therefore forced to strain to resume normal functioning. The mind suffers if it becomes isolated from its senses. The study also observed that listening to loud sounds for more than 15 minutes a day could induce hearing loss.
Seek medical help if you have a problem hearing even soft sounds. An audiometric test is a good place to start.
7. Don’t Stop Learning
Regardless of age, race or social status, learning new things is the good exercise for the brain. Experts’ advice that you pick up a challenging skill set such as playing an instrument or learning a new language. Why? Challenging tasks stimulate your memory, attention cells and sensory perception when you try to learn new words and sounds. This is a great exercise for the brain.
This may be the reason as to why one study found reduced risk of dementia among musicians by 60%. Others have shown reduced cases of Alzheimer’s among patients who learn a new language.
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Conclusion
If you want to boost your brain power and prevent the development of diseases such as dementia and Alzheimer’s, consider the tips named above. Eating healthy and constantly exercising your brain can go a long way in enhancing your cognitive abilities. You can also consider getting nutritional supplements such as Cogniflex, that contain essential boosting power for your brain.
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