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Scientists reveal 5 daily activities to boost brain health

https://www.inverse.com/mind-body/5-daily-activities-to-boost-brain-health

inverse.com

Scientists reveal 5 daily activities to boost brain health
Keeping your brain healthy will improve every aspect of your life. Thankfully, there are things you can do on a daily basis that are good for your brain.

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Keeping Your Brain Healthy

Keeping Your Brain Healthy
  • We can improve every aspect of our lives by keeping our most vital organ, our brain, healthy.
  • Exercise is not only good for your body but helps your brain by enhancing many brain structures and functions like the emotion regulating amygdala, and also the prefrontal cortex.

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Tea and Brain Health

Tea and Brain Health

Drinking tea is good for the brain, helping regulate the age-related decline. It also strengthens the brain connections, the neural network inside the brain, making information processing more efficient.

Even coffee is said to be good to ward off the onset of Alzheimer’s disease.

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Better Heart = Better Brain

Better Heart = Better Brain

Anything that is bad for the heart is bad for the brain, including smoking cigarettes, or having a sedentary lifestyle, or having diabetes.

Your blood sugar, body mass index, diet and blood pressure all contribute to the health of your heart, and your brain.

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Forget Useless Information

Forget Useless Information

We consume a lot of disposable information every day. Reading the news, or social media, makes our brains overloaded with irrelevant stuff we don’t need.

This also includes past memories that are no longer serving us. Too much information clouds your judgement and decision making.

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Drinking A Bit

Drinking A Bit

Consuming low levels of alcohol is associated with a lesser risk of dementia. The key is ‘low dose’. Heavy drinking leads to cognitive decline.

If your alcohol intake is well within limits and occasional, it will improve overall brain health.

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Walk For Your Brain Health

Running, jogging and aerobic exercises also help the brain. If you can’t take out time to exercise, a simple walk will do.

Exercise is far better for the brain than sitting and solving brain games, which, according to new research, doesn’t help as much as previously thought.

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Take Control Of Your Health

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Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.

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The Impact Of Regular Exercise On Our Health

Exercise is the one thing that can improve nearly every aspect of your health.

Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.

Exercise: What To Aim For

Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**

The ideal exercise for adults are :

  • 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
  • 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.

For more intense workout sessions, you should aim for:

  • 75 minutes of vigorous aerobic exercise a week.
  • 2 sessions of at least 30 minutes resistance training.
  • High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.

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Move

Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for physiological diseases (like heart disease and cancer), as well as psychological one...

Eat Real Foods

Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much higher in energy density than foods made from fresh, whole ingredients.

A healthy diet is one rich in vegetables, whole grains, fish, and leaner meats with regular but not excessive consumption of fruits, nuts, and healthy oils.

Call Your Friends

Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic inflammation, and improved immune function.

Our Brains are Upgradable

Our minds are not static, but dynamic. The Brain has the capability to modify itself, change its structure, and to alter its biochemistry, at any age.

We can renew, rewire, ...

Juggling

You can improve your grey matter by learning a new, complex skill like juggling.

The simple act of juggling has recently been linked with better brain function. A new study reveals that learning to juggle may cause certain areas of your brain to grow.

Learn Something New

Even if it is just for 10 minutes before going to bed, you should be learning new stuff every day, a new skill, a new word, a new kind of idea or philosophy. Expose your brain to new frontiers.