Boost your brain power with these simple habits and everyday activities

Thinking about muscle training can increase physical strength by engaging neural pathways that connect the brain to muscles. Studies show that mental training improves motor neuron activity and muscle memory, leading to strength gains. Combining actual exercise with mental focus stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for cognitive function and neuroplasticity.

Get moving

Aim for at least 30 minutes of physical activity daily to support both your body and mind. Exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance memory, learning, and concentration. Regular activity also reduces the risk of neurological conditions like Alzheimer’s and Parkinson’s diseases by stimulating neurogenesis, the creation of new neurons.

Stay active, even in bed

Activities like sex offer double benefits: exercise and stress relief, both boosting brain health. Sexual activity increases endorphin release, which improves mood and reduces stress hormones like cortisol. It also promotes hippocampal neurogenesis, essential for memory and learning, and improves cardiovascular health, indirectly benefiting the brain.

Reduce stress

Chronic stress hampers brain growth by increasing cortisol levels, which shrink the hippocampus, the brain region responsible for memory and learning. Engage in relaxing activities like meditation, deep breathing, or yoga to lower cortisol and boost the production of serotonin and dopamine, which are essential for mental well-being.

Also read | 6 lifestyle habits damaging your brain health, what you can do

Food for brain

Include antioxidants from sources like blueberries, grapes, tea, and cocoa to boost memory and brain function. Antioxidants neutralise free radicals that damage brain cells, while flavonoids in these foods enhance synaptic plasticity and improve long-term memory. Studies also show that regular consumption of antioxidant-rich foods reduces the risk of cognitive decline.

Watch sugar intake

A little glucose improves brain activity by fueling neurons, but too much can impair cognitive performance by promoting inflammation and oxidative stress. High sugar intake has been linked to reduced hippocampal volume and poor memory. Aim for moderate sugar levels to maintain steady energy and mental focus.

Choose healthy fats

Avoid unhealthy fats that harm memory, as saturated and trans fats contribute to inflammation and reduced neuronal function. Instead, opt for omega-3 fatty acids found in fish oils, walnuts, and flaxseeds. Omega-3s support brain structure, enhance synaptic transmission, and may lower the risk of dementia and age-related cognitive decline.

Try fasting

Intermittent fasting or reducing calorie intake can enhance brain health and prevent neuronal damage. Fasting promotes autophagy, a process where the brain clears out damaged cells and toxins. It also stimulates the release of BDNF, improving memory, focus, and brain resilience.

Control harmful habits

Avoid smoking, obesity, and hypertension, as they negatively affect brain function. Smoking reduces oxygen supply to the brain, leading to cell death, while obesity and hypertension increase the risk of stroke and cognitive decline.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.