नवीनतम
7 daily habits that protect your brain from long-term damage
NEW DELHI [Maha Media]: Your brain is the control center of your body. And just like your heart or muscles, it needs care and protection. Long-term brain health isn't just about avoiding disease; it's about preserving memory, focus, and cognitive ability as you age. Fortunately, there are simple daily habits that can make a lasting difference in keeping your brain sharp and resilient. Here's all you need to know about protecting your brain with simple habits as Dr Arun Saroha, Principal Director and Unit Head of Neurosurgery at Max Super Specialty Hospital, Dwarka shares some daily habits.
Get Quality Sleep (7–9 Hours Per Night)
Sleep makes your brain clear out toxins and consolidate memory. Chronic sleep deprivation has been linked to increased risk of dementia and cognitive decline. It is known fact but Dr Saroha reiterates that one should aim for at least 7-9 hours of uninterrupted sleep every night. By establishing a relaxing bedtime routine and avoiding screen before bed can help you sleep better. However, it is recommended to keep a consistent sleep schedule.
Eat Brain-Healthy Diet
Diet plays an important role in your brain function. Try and inclde foods that are rich in omega-3 fatty acids like wanuts, flaxseeds, and fatty fish. Include antioxidants like berries, leafy greens, and whole grains in your diet. It is advisable to avoid or limit processed foods, added sugars, and trans fats as they can contribute to inflammation and cognitive decline over time.
Stay Physically Active
Exercise increases blood flow to the brain and stimulates the release of neuroprotective chemicals. Regular aerobic activity, even brisk walking for 30 minutes a day can help improve memory, reduce anxiety, and lower the risk of neurodegenerative diseases. This movement will also help you sleep better and manage stress.
Challenge Your Brain Daily
Just like our muscles get stronger when working our, brain needs health exercise. Engage in mentally stimulating activities like reading, puzzles, learning a new language, playing musical instruments, or strategy games. If you keep the habit of learning alive, your neural connections will remain active and may delay age-related cognitive decline.
Manage Stress Effectively
Chronic stress increases cortisol levels, which can damage certain areas of the brain related to memory and emotion regulation. Practice stress-reducing techniques daily, such as mindfulness, deep breathing, yoga, journaling, or simply taking regular breaks. Even 10-15 minutes of focused relaxation can make a big difference.
Limit Alcohol and Avoid Smoking
Excessive alcohol intake and smoking can accelerate brain aging and increasr the risk of stroke, memory issues, and neurodegenerative conditions. Moderation is key or advisable is to eliminate these habits entirely for better brain health.
Stay Socially Connected
Isolation in any form is not good for mental and physical health. Social interaction is a protector of cognitive health. Meaningful conversations, group activities, or staying in touch with friends and family can reduce the risk of depression and cognitive decline. Isolation is also linked to faster mental deterioration, especially in older adults. It can also lead to other mental health issues, not only in elderlies but also in adults.
