5 Handy ways to improve your Brain Health

As you get older, your body and brain will undergo some significant changes. There are, however, certain things you can do to assist decrease memory loss and reduce your chance of Alzheimer's disease or other dementias.

Dr Carlos Polit, one of the most famous Neurosurgeons in USA, have the following suggestion to all his patients in the same context.

1. Never skip the exercising routine

As per Dr. Carlos Polit Ecuador, his first piece of advice to his patients is to continue exercising. Exercise has a slew of well-documented advantages, and it appears that regular physical activity is beneficial to the brain. Physically active persons are less likely to have a loss in mental function and have a lower chance of acquiring Alzheimer's disease, according to many studies.

These advantages are thought to be due to improved blood flow to the brain throughout the exercising process. It also has the ability to counteract some of the normal decline in brain connections that occurs as people age, thereby correcting some of the issues.

Dr Carlos Polit further says that one must aim for 30–60 minutes of activity several times each week. Walking, swimming, tennis, or any other mild aerobic exercise that raises your heart rate will suffice.

2. Pay attention to your sleep schedule

Your brain's health is influenced by how well you sleep. According to various studies, sleeping helps your brain remove aberrant proteins and integrate memory, which improves your general memory and brain health.

Dr. Carlos Polit Miami says that it is critical that you take seven to eight hours of uninterrupted sleep every night, rather than two- or three-hour intervals. Consistent sleep allows your brain to organize and remember things more efficiently.

Sleep depravedness is bad for your brain's health and might be the reason you can't sleep for more than a few hours at a time. If you or a family member believes you have sleep apnea, speak with your doctor.

3. Follow a balanced diet

Your nutrition has a significant impact on your mental health. In the words of Dr Carlos Polit Moscato, I always tell my patients to follow a Mediterranean diet, which emphasizes on  plant-based meals, whole grains, seafood, and healthy fats like olive oil. It has far less red meat and salt than the average American diet.

According to studies, those who adhere to a Mediterranean diet are less likely to get Alzheimer's disease than those who do not. More study is needed to identify which aspects of the diet have the most influence on your mental health. We do know, however, that omega fatty acids contained in extra-virgin olive oil and other healthy fats are necessary for your cells to operate properly, that they appear to lower your risk of coronary artery disease, and that they improve mental concentration and reduce cognitive decline in older individuals.

4. Keep your mind active

Your brain is like a muscle: if you don't utilise it, you'll lose it. You may keep your brain in shape by completing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle, among other activities. Consider it mental cross-training. As a result, include a variety of activities to boost efficiency.

Dr. Carlos Polit Miami herald further adds that he don't suggest any of the current paid brain-training programmes. These programmes frequently make promises they can't meet or concentrate on memory abilities that aren't applicable in real life. Reading or solving puzzles may give your brain a nice exercise as well. Finally, avoid excessive television viewing because it is a passive pastime that does little to engage your brain.

5. Maintain a social presence.

Depression and stress, both of which can lead to memory loss, are aided by social engagement. If you live alone, look for ways to connect with loved ones, friends, and others. Solitary confinement, according to Dr. Carlos Polit, has been linked to brain shrinkage in studies, thus being socially active may have the opposite impact and help your brain stay healthy.