Maintaining a healthy brain is vital for living a long and healthy life. But as we age, our brains change, and so does our mental alertness. Still, a cognitive decline does not have to happen.
Regardless of your age, there are certain things you can do to protect your memory and keep your brain in top shape. The following are ways to boost your memory and brain health.

Eat a healthy diet.

For optimal brain function, consuming a nutritious diet rich in fruits, vegetables, healthy oils, and fish while cutting back on processed food and red meat is essential. In addition, the brain benefits significantly from eating antioxidant foods. Antioxidants reduce inflammation by neutralizing the damaging effects of free radicals on the body's cells and tissues (including brain cells).
Antioxidants can be obtained from eating healthy meals like fruits and vegetables. According to recent research, cognitive decline and dementia risk were lower in people who ate more fruits and vegetables. Conversely, a diet high in refined carbs has been linked to memory loss, slowed thinking, and dementia.

Get Adequate sleep

A lack of sleep significantly contributes to problems with attention and memory. Conversely, researchers have found that getting enough shut-eye can improve memory and brain health by consolidating previously learned information.
According to health experts, healthy adults should receive between 7 and 9 hours sleep nightly. Thus, maintain a regular sleep schedule by going to bed and waking up at the same time each day. In addition, set up some nighttime ritual that helps you wind down. Also, learn to relax at the end of the day so that you can enjoy a good night's sleep and wake up feeling refreshed. In addition, if you already have sleep issues, you should get professional help.

Engage in physical activities

One of the best habits to protect your memory as you age is to participate in regular physical activity. Exercise enhances blood flow to the brain and benefits the brain's nerve cells that govern your memory. Regular exercise in middle age is also linked to a lower incidence of dementia in old age.
Mental health benefits have been linked to regularly engaging in moderate-intensity aerobic activity, such as walking, cycling, or swimming, for 20 to 30 minutes per week. Before starting any workout program, though, see your doctor. Additionally, if you don't have time for an extensive workout, try fitting in a few minutes of walks throughout the day.

Participate in social activities

Maintaining healthy relationships and engaging in social activities might be as important as eating right and exercising to maintain health and happiness.
You can practice cognitive abilities like communication and problem-solving when you socialize. A solid social network keeps you talking, laughing, and planning while getting you involved in activities and conversations. These activities boost brainpower.
If you live alone, engage in activities that bring you closer to other people. Research has shown that social isolation causes brain atrophy, so maintaining a social life may have the opposite impact and improve your brain health.

Practice meditation and mindfulness

Meditation enhances brain health in many ways. For example, meditation improves blood flow to the brain and lowers stress. In addition, one of the best-known benefits of meditation is increased concentration and focus. In the long run, this can boost efficiency and productivity in all areas of life.
Mindfulness is closely associated with meditation. To be mindful is to pay attention to the moment with an open and accepting attitude toward your surroundings and feelings.
Research has found a correlation between mindfulness practice and improved cognitive abilities, including memory. Mindfulness is also linked to lessening the mental decline that comes with aging.

Exercise your brain

Like muscles, your brain becomes weaker if you don't use it. So, just as physical exercise helps maintain your body in shape, mental exercise helps keep your brain healthy.
According to research, using your brain helps it grow new cells and strengthens connections between existing ones. In addition, challenging activities create a reserve of cellular function that can protect against future cell loss.
Enhancing mental fitness through reading, puzzle-solving, and other mental exercises positively affects cognitive function. These memory exercises are not only helpful but also enjoyable. And there's evidence that games designed to train the brain can help older adults stave off dementia.

Drink alcohol moderately

Overindulging in alcoholic beverages can have a severe impact on your memory as well as your general health. The brain is especially vulnerable to the neurotoxic effects of alcohol. Repeated binge drinking can cause damage to the hippocampus, a vital area of the brain responsible for memory.
In moderation, alcohol probably isn't bad for you. Still, to boost your memory and brain health, you should avoid excessive drinking.

Conclusion

The human brain is an incredible organ, and there are many steps you can take to preserve its health. Your lifestyle and habits significantly impact your memory and brain health. By giving these suggestions a try, you can feel more upbeat and capable of making the most of your cognitive function and life.

References

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Jiang, X., Huang, J., Song, D., Deng, R., Wei, J., & Zhang, Z. (2017). Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis. Frontiers in aging neuroscience, 9, 18. https://doi.org/10.3389/fnagi.2017.00018

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