Brain, the command center, is the most vital part of the human body. But have we thought of its health? Is your lifestyle destroying your learning and memory skills? Do you indulge in brain damaging habits? Let’s see some of the seemingly-harmless habits that can impact brain health.
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Brain Damaging Habits
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1. No Breakfast.
People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
2. Overeating.
It causes hardening of the brain arteries, leading to a decrease in mental power.
3. Smoking.
It causes multiple brain shrinkage and may lead to Alzheimer’s disease.
4. High Sugar Consumption.
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.
5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.
6. Sleep Deprivation.
Sleep allows our brain to rest. Long-term deprivation from sleep will accelerate the death of brain cells.
7. Head Covered while Sleeping.
Sleeping with the head covered increases the concentration of carbon dioxide and decreases concentration of oxygen that may lead to brain damaging effects.
8. Working your Brain during Illness.
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.
9. Lacking in Stimulating Thoughts.
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.
10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain.
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Ways to Increase Memory Power
1. When you exercise the body, you exercise the brain.
Treating your body well can enhance your ability to process and recall information. Physical exercise increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.
2. Improve your memory by sleeping.
When you are sleep deprived, your brain can’t operate at full capacity; creativity, problem-solving abilities, and critical thinking skills are compromised. Whether you are studying, working, or trying to juggle life’s many demands, sleep deprivation is a recipe for disaster. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.
3. Healthy relationships and fun with friends.
Research shows that having meaningful relationships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline. There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet — especially the highly-social dog!
4. Laughter is good for your brain.
You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.
5. Reduce stress.
When you’re stressed, your body releases cortisol, which at high levels interferes with the part of the brain that handles recent memories. Chronic stress has even been shown to cause brain shrinkage. Meditate or do other self-work to learn how not to be stressed.
6. Feed your brain
Get your omega-3s. More and more evidence indicates that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring. If you’re not a fan of seafood, consider non-fish sources of omega-3s such as walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
7. Vitamin B
B vitamins deliver oxygen to the brain and provide protection against free radicals. They help to sharpen senses and boost memory. Niacin or B3 is particularly good for brain enhancement, while B6 is essential for the manufacture of neurotransmitters, especially mood-enhancing serotonin. B12 is important for overall health of brain cells. B vitamins are also needed to help the body form acetylcholine, a key brain chemical needed for memory.
8. Eat more fruit and vegetables.
Colorful fruits and vegetables are particularly good antioxidant “superfood” sources. Try leafy green vegetables such as spinach, broccoli, romaine lettuce, Swiss chard, and arugula, and fruit such as apricots, mangoes, cantaloupe, and watermelon. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
9. Drink wine in moderation.
Keeping your alcohol consumption in check is the key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
10. Read newspaper.
Taking a newspaper every day is good mental exercise – but only if you pay attention to what you are reading.
EHC recommends to try these tips in your life and keep your brain in top shape. Afterall, we are our brain!
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Image courtesy: blogspot.com , halgneff.com
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