World Brain Day 2024: Physical exercise, healthy diet, adequate sleep are ways to keep your brain active

A balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids can protect the brain from oxidative stress and inflammation. (Image: Canva)

World Brain Day 2024: Sustaining a healthy and active brain is more crucial than ever in the fast-paced world of today. Like every other aspect of our body, our brains need regular exercise and healthy diet to perform at their peak. It is imperative that we take proactive measures to maintain the health of our brains given the rise in neurodegenerative disorders like dementia and Alzheimer's.

It can make a big difference to develop behaviours that support brain health whether you are a student, working professional, or retiree, says Dr Vipul Gupta, group director & HOD - neurointervention, Paras hospital, Gurugram. Here are some steps to keep your brain active and healthy suggested by Dr Gupta.

Physical exercise

One of the best strategies to improve brain health is to exercise daily. Exercise improves blood flow to the brain, facilitating the delivery of vital oxygen and nutrients. Additionally, it promotes the synthesis of neurotrophic factors, which help neurons develop and survive.

Aerobic exercise: Exercises that improve brain function include cycling, swimming, jogging, and walking. Aim for 150 minutes or more a week of moderate to intense aerobic activity.

Strength training: By enhancing general physical health and lowering the risk of chronic diseases, incorporating strength training activities at least twice a week can also enhance brain function.

Mind-body exercises: Techniques like tai chi and yoga combine mental concentration with physical movement, which can improve cognitive function and lower stress levels.

Mental stimulation

Keeping the brain engaged through mental challenges is vital for cognitive health. Mental stimulation can help create new neural connections and strengthen existing ones.

Acquiring new skills: Learning a new language or taking up a new pastime can be very mentally taxing.

Puzzles and games: Playing board games, chess, sudoku, and crossword puzzles helps to keep the mind active.

Reading and writing: Reading books, articles, or working on creative writing projects on a regular basis can help to boost cognitive performance and engage the brain.

Healthy diet

What we eat plays a crucial role in brain health. A balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids can protect the brain from oxidative stress and inflammation.

Fruits and vegetables: Rich in antioxidants, these foods aid in preventing damage to brain tissue.

Fish: Omega-3 fatty acids, which are critical for maintaining brain function, are abundant in fatty fishlike salmon, mackerel, and sardines.

Whole grains: The main source of energy for the brain is glucose, which is steadily supplied by foods like brown rice, oats, and whole grain bread.

Nuts and seeds: Rich in vitamin E, these foods have been associated with a decreased incidence of cognitive decline.

Social engagement

Keeping up strong social ties has a big impact on mental health. Social connections improve emotional health and cognitive function.

Stay connected: Maintaining regular relationships with friends and family might help keep your mind active and lessen depressive and lonely feelings.

Join clubs or groups: Being a part of a volunteer organization, sports team, reading club, or other group can offer important social involvement.

Quality sleep

For proper memory consolidation, cognitive function, and general brain health, one must get enough sleep. The brain goes through procedures that detoxify and repair cells when we sleep.

Create a routine: You can better control your sleep cycle by going to bed and waking up at the same time each day.

Establish a sleep-friendly environment: To enhance the quality of your sleep, make sure your bedroom is cold, quiet, and dark. You should also avoid using screens just before bed.

Stress management

Chronic stress can negatively affect the brain, leading to problems with memory and cognitive function. Effective stress management techniques can help protect brain health. Practices like mindfulness meditation can reduce stress and improve focus and cognitive flexibility.  Techniques such as deep breathing, progressive muscle relaxation, and visualisation can help manage stress levels.

Make these adjustments now to guarantee a healthy and sharp brain for years to come.