Aging is associated with many health issues, and we all worry about high blood pressure, diabetes, memory deterioration, and more. For instance, forgetting where you put your keys or even someone’s name can be annoying. The good news is that many brain boosters can support brain health and improve memory. Let’s dive in and explore some brain boosters and brain health support ideas that can improve your brain power.
1. Exercise Often
Regular exercise is one of the best ways to strengthen brain health and enhance memory. Exercise improves the flow of nutrients and oxygen to the brain, maintaining its health and enhancing cognitive performance. Daily exercise also lowers stress and lifts your spirits, aiding memory.
Additionally, exercise encourages the development of new brain cells and neural connections, which can enhance cognition and memory. According to a study published in the Journal of Applied Physiology, exercise boosts the synthesis of brain-derived neurotrophic factors (BDNF). This protein encourages the development of new synapses and neurons in the brain. The study discovered that raising BDNF levels in the brain required 20 minutes of moderate exercise.
2. Get Enough Sleep
Sleeping enough is crucial for maintaining brain function. Our brain may consolidate memories and assimilate the day’s information while sleeping. By getting enough sleep, we can recall crucial information and feel more awake and focused during the day. Aim for at least 8 hours of sleep each night and ensure that your sleeping environment is quiet and comfortable.
3. Eat a Healthy Diet
Eating a diet high in fruits, vegetables, and healthy fats can supply the brain with the nutrients it needs to function at its peak. You can enhance your brain and memory by eating foods high in antioxidants and omega-3 fatty acids.
Blueberries, seafood, dark leafy greens, nuts, and seeds are a few of the best foods for maintaining brain function. Make sure to eat at least five servings of fruits and vegetables daily to maintain optimum brain health through a balanced diet.
4. Try Beta-Alanine Brain Supplements
Beta-alanine is an amino acid that has been found to boost memory and cognitive performance. It functions by raising the amount of carnosine in the brain. Carnosine is a substance that aids in lowering the accumulation of waste products that might harm brain cells.
Additionally, it helps increase focus and alertness. It lowers the concentrations of the brain’s fatigue-inducing neurotransmitters, which can prolong our times of alertness and attention.
5. Train your Brain
Your memory, focus, and problem-solving abilities can all be improved with the use of brain training exercises. These workouts include crosswords, puzzles, and memory games. Also, you can practice memorization of numbers and facts and apply mental imagery techniques.
According to a study in the journal PLOS ONE, older persons who finished a six-week brain training program, significantly improved working memory, processing speed, and attention.
6. Reduce stress
Stress management is crucial for maintaining good brain function. Stress causes our brain to generate chemicals that harm brain tissue and affect our memory and cognitive abilities. Stress management techniques like yoga, meditation, or deep breathing exercises help support memory and enhance brain health.
It can be upsetting to suffer memory loss, but there are numerous brain boosters and lifestyle adjustments that can help. From supplements to healthy lifestyle practices, implementing these techniques into your everyday life can boost cognitive function and promote overall brain health. Keep in mind that a happy brain is a healthy brain!