Physical appearance is the reflection of the bodily aging process. However, it is hard to visualize and assess mental aging. Mental aging brings drastic changes and a decline in the cognitive abilities of the brain. With brain aging, it becomes hard to think, memorize and learn.
The ways of living in terms of lifestyle, diet, and health greatly influence brain health. Poor nutrition and a bad lifestyle can increase the rate of brain aging. However, there are some effective strategies that can work well to boost mental health and fight against brain aging.
Accommodating effective ways to live our lifestyle and improving our nutrition can bring wonderful changes to our mental health. A healthier brain is less likely to experience early signs of brain aging. Thus adopting these strategies can help you to boost your brain health and capabilities. Let us have a look at some of these strategies.
1. Limit Smoking
When a person smokes a cigarette, he is actually taking in many harmful chemicals into the body. In addition, nicotine tends to have an addictive effect on smokers’ brains. Other harmful chemicals are tar, carbon monoxide, carbon cyanide, and ammonia. These chemicals deteriorate mental health and may even lead to cognitive decline.
Unlike smoking, vaping is less harmful as it offers a minimum level of harsh chemicals to the brain. You may even find numerous quality vaping brands, such as 99p E-liquids. 99p E-liquids ensure customer’s ease and pleasure by offering various flavored vape juice at a minimal price, making it convenient for them to quit cigarettes.
2. Maintain Blood Pressure
Studies support a strong connection between cardiovascular problems such as hypertension and Alzheimer’s disease. Surely problems in the vascular system do influence cognitive health since it is responsible for supplying blood to the brain. Fine nervous veins might get damaged with persistent hypertension over time.
This might interrupt the oxygen supply to the brain. It is thus essential to maintain your blood pressure through medication and physical activity. Maintaining your blood pressure also reduces the risk factor for conditions linked with cognitive declines, such as Alzheimer’s disease.
3. Check Vitamin D Level
Vitamin D has some key functions that help and support brain functions. For example, vitamin D plays a role in memory formation. It is thus essential to ensure an optimal level of Vitamin D in the body. Older people are at higher risk of developing dementia due to deficiency of Vitamin D.
Vitamin D is also responsible for the transportation of glucose and calcium to the brain, providing it with much-required energy to support multiple brain functions. Lack of vitamin D also affects this transportation and eventually impairs the cognitive abilities of the brain. Therefore, make sure to take a healthy diet that assists the body in acquiring a sufficient amount of Vitamin D.
4. Take Brain Supporting Supplements
The body acquires required nutrients from food sources. However, with age, this ability to derive and absorb essential nutrients significantly declines. It is thus essential to ensure its intake in the form of supplements. In addition, the brain needs omega-3 fatty acids to support and nourish neurons. With the deficiency of omega-3 fatty acids, the risk of neurodegenerative diseases increases to a greater extent during later years in life.
In addition to omega-3, vitamin B12 also supports the brain in numerous ways. It is important for good memory and focus. Without sufficient levels of Vitamin B12, the cognitive abilities tremendously decline and may even lead to serious mental condition Alzheimer’s disease.
5. Limit Intake Of Red Meat
Red meat and other animal meat should be consumed in moderation in order to enjoy better mental health. Studies show that animal meat is the source of micronutrients such as copper and iron. With an excessive intake of meat, these nutrients begin to accumulate in the body.
Copper and iron have a tendency to increase oxidative stress in the brain. With increased oxidative stress, cognitive abilities begin to decline. In order to ensure mental health try to source such micronutrients from plant sources. Many vegetables provide a sufficient amount of copper and iron.
6. Eat Nuts And Seeds
Nuts and seeds are richer sources of healthy fats, Omega-3, than any other food source. Try to add nuts and seeds to your routine diet. Omega-3 fatty acids nourish brain cells and protect neurons against degeneration.
You can boost mental health and cognitive abilities simply by ensuring to eat more nuts and seeds. Almonds, walnuts, sunflower seeds, and flax seeds are some healthy options.
7. Take More Of Vegetables
It is better to source more nutrients from vegetables as there is no side effect associated with it. Vegetables and fruits are rich in phytochemicals that protect the brain against oxidative stress and inflammation.
Vegetables are low-calorie and highly nourishing sources of nutrition. People who rely more on vegetables as compared to red meat and dairy have a reduced risk of developing Alzheimer’s disease.
8. Stay Away From Added Sugar
If you want to enjoy better mental health with efficient cognitive abilities, then it is better to stay away from excessive amounts of sugar. Exceeded levels of glucose in the brain can certainly reduce its capacity. Sugar damages neurons and causes cognitive decline. Sugar in excess becomes degenerative for the brain.
9. Stay Active
Staying active does not only support a healthy body, but it also boosts mental health. Breaking your sweat promotes a healthy and abundant supply of blood to the brain. It also helps to manage blood pressure and blood glucose level.
Exercise also supports neural blood vessels and keeps them healthy. In addition, studies suggest that physical activity promotes cellular energy production in the brain, thus giving a boost to mental health and cognitive abilities.
As people get older, their risk of cognitive decline increases tremendously. However, some healthy strategies have a positive influence on brain health. Adopting these strategies helps to avoid diseases and conditions linked with cognitive decline. In addition, these simple strategies can bring wonderful changes to mental well-being and boost cognitive abilities.