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How to Improve Mental and Cognitive Health

Published on 22 February 2021 at 17:09

Brain health refers to how well the brain of a person operates in many areas. Brain health factors include:

  • Cognitive Health: How you think, read and remember well
  • Motor Function: How well you make and regulate movements, including a balance
  • Emotional Function: How well you understand feelings and respond to them (both pleasant and unpleasant)
  • Tactile Function: Including pressure, pain, and temperature, how well you feel and react to feelings of touch
  • Age-related brain changes: Accidents such as stroke or traumatic brain injury, mood disorders such as depression, drug use disorder or addiction, and conditions such as Alzheimer's disease may influence brain health. Although it is not possible to alter any factors influencing brain health, several lifestyle changes could make a difference.

Here is a list of activities that you can follow to keep your Mental Health in Position.

 

1.    Adopt a Growth Mindset

A growth mindset is an idea that through continued learning, practice and dedication, you can develop your skills and build achievements.

 

According to a 2013 study, openness to new opportunities by traveling, gaining a new skill, or taking on something unfamiliar and mentally daunting has been shown to enhance cognitive function. It is important to get out of our comfort zone and try something new to build an increasing mindset.

 

1.    Stay Physically Active

The effect of exercise on enhancing cognitive performance and memory has been shown by multiple studies, including our ability to remember, control stressors, enhance decision-making ability, and recall facts and memories.

One explanation for this is that aerobic exercise enhances the flow of blood to the hippocampus, the memory-responsible region of our brain. A 2006 study found that cardiovascular fitness is associated with increased brain volume in areas of the brain linked to age-related decline, especially in older adults.

 

2.    Manage Emotional Well-Being

In many aspects, like the health of our brain, our mental well-being has been shown to affect our health. Stress, anxiety, and depression have all been shown to take a toll on cognitive performance when sustained, leading to memory impairment and cognitive decline. Neuroscientists have found that cortisol damages the brain with elevated levels of the stress hormone,' leading to long-term changes in structure and function. This can lead to psychiatric issues over time, such as anxiety, mood disorders, and learning difficulties.

 

3.    Eating for the Health of Brain

It has been shown that foods rich in nutrients such as omega-3 fatty acids, enzymes, and B vitamins all promote brain health. Foods that are particularly rich in these healthy compounds include:

 

·         Green vegetables with leaves

·         Fatty Fish

·         Berries

·         Coffee and Tea

·         Chocolate

 

4.    Sleeping

After a good night's sleep, few things feel better when waking up. Quality sleep puts us in a better mood to keep up with our busy lives and gives us energy. It helps strengthen our minds, too.

Your body has the potential to flush out toxins while you sleep, which build up during waking hours, helping to clear the brain. To store memories, sleeping is essential, while also healing us both mentally and physically. Lack of sleep can lead to problem-solving, thinking, and concentrating difficulties.

 

Conclusion

There are plenty of interesting, quick, and even tasty ways to enhance your memory. Both excellent approaches are exercising your body and mind, enjoying a quality bar of chocolate, and decreasing the amount of added sugar in your diet. Try adding to your everyday routine a couple of these science-backed tips to improve your brain health and keep your memory in top shape.

 


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