Did you know, that our brain weighs only 2 percent of our body weight, yet it consumes nearly 20 percent of our energy at a rate that’s 10 times faster than any other tissues in our body? To simply put it, our brain is the most energy-consuming organ. While it is widely known that our brain productivity tends to start slowing down as we age – it doesn’t have to be this way! Here with 6 golden rules on how to keep our old thinker working just right, certified mindfulness life coach and blogger, Living Life with Jen, is here to tell us how to keep our brains fast-acting and healthy, no matter how old we are.
1. Get 8 Hours of Sleep
Sleep is the biggest investment on our brain health. Not only does it help to detoxify the cerebral fluid, but it also flushes out all the toxins that has built up during your our working hours. 80 to 90 percent of people who suffer from depression or anxiety have sleeping problems, so it is important to get as much snooze as we can. Teenagers need roughly 8 to 10 hours of sleep every day, while an adult needs at least 7 to 9 hours. It’s never too late to start sleeping for a better brain.
2. Eat Real Foods
Stay away from all processed food, artificial sweeteners, and refined sugar! They slow down your brain cells’ use of insulin, and could possibly cause neurological problems ranging from memory-loss, to the ability to learn. Instead, eat real foods with high quality fats (eg. avocado, fatty fish, coconut oil, walnut etc.) to absorb the right amount of omega 3 into your body, which will help to enhance hormones-building, and facilitate communication between nerves.
3. Healthy Bowel Movements
Our gut is the second brain. Poor digestion causes poor brain health, so it is important to make sure you have at least 2-3 bowel movements everyday. Sufficient probiotics intake can help build a healthy gut flora, and eating whole foods or good quality supplements can provide this. A deficiency in vitamin B12 causes problems with brain health too so be sure you are getting the right amount of vitamins in your diet.
By adding a regular exercise regime into your lifestyle, it can largely reduce the risk of demential by a whopping 30 to 40 percent. Try combining different types of sports to keep your body moving such as running, swimming, hiking, cycling, tai chi, yoga, or even a simple stroll after dinner can do the trick. Keep it balanced, fun, and sustainable.
5. Learn New Things
Read an inspiring book, challenge yourself with a sudoku, or dive into thought-provoking and engaging conversations with others. Finding ways to make your life new and creative everyday allows your brains to grow, and improve your memory.
6. Have Five Gratitudes a Day
Stress management is key to brain health, it reduces cortisol which can cause serious brain damage in the long run. A good way to practice mindfulness is to write down five things you are grateful for everyday when you wake up, or right before you going to bed.
Read more! Check out our 6 Tried and Tested Relaxation Techniques to Reduce Stress, and explore the rest of our Wellness section.