The brain is quite an impressive organ. It weighs only 3 pounds; however, it is one of the busiest organs in the human body. To support this claim it is enough to emphasize that each brain, in order to work properly, needs approximately one-fifth of the total amount of oxygen that we breathe in. 100 billion neurons that are present in the brain form more connections than there are stars in the whole universe. It enables us to think, feel, hear, see, memorize, talk, fall in love – it practically affects all the aspects of our everyday life. Due to the substantial significance of this vital organ, it is important to keep the brain in a good shape. According to the data provided by the Center for Disease Control and Prevention (CDC), it is expected that by the year of 2050, approximately fifteen million Americans are about to develop Alzheimer's disease, which is now one of the leading causes of death among the elderly. The development of serious brain disorders is preventable, and here are some of the tips that will keep your brain in a good shape and postpone the occurrence of mental health issues.
Sleep and rest properly
A significant amount of Americans suffer from sleep deprivation (1 in 3 approximately). Not getting enough sleep or a poor quality of sleep may trigger headache attacks, cognitive impairment, the loss of memory, mood disturbances, and chronic fatigue. Those who have an increased risk of sleep deprivation are workers in night shifts, people under chronic stress, patients suffering from sleep apnea syndrome or the ones that spend a lot of time in front of electronic devices such as television or computer, especially during night time. Sleeping for five hours a day is just not enough to get a proper rest. By sleeping less, we face an increasing aging, cognitive disturbances, and poor memory.
The importance of sleep quality is as significant as the quantity of sleep. The scientific and expert community offered some tips to help improve both the quality and duration of sleep. Going to sleep and waking-up approximately at the same time each day during the week keeps our sleeping schedule consistent and introduces balance to our daily rhythm. Taking an afternoon nap is healthy. Experts recommend that a nap lasts around 30 minutes, not longer since that would probably lead to feeling awake at bedtime. The use of electronic devices prior going to bed is not recommended.
One thing at a time
Multitasking is very modern these days. But, according to experts from Stanford University, it's not efficient and reduces focus and attention. Therefore, multitasking causes nothing but the saturation of our brain power without producing good results. Focusing on one thing at a time puts our brans at ease and enables us to effectively solve problems and be more productive.
It is now well recognized that physical exercise offers plenty of health benefits and prevents chronic health issues. Regular physical training will help our body, but it will also protect the health of our brains. For example, kids who are more physically active have better brain performance and development, when compared to children who are inactive. Similar effects of physical activity are produced in adults. Walking, strength training and stretching promotes the brain blood supply and oxygenation, leading to better brain performance. During exercise, important neurohormones are being released into the bloodstream, which is essential to achieve mental and emotional balance, reduce stress and keep your mind healthy.
Keep the unconscious mind in a good shape
Our brains regulate plenty of body functions. 90 percent of brain activity is performed at a subconscious level. In order to keep the subconscious mind in a good shape, it is important to figure out how it functions. The unconscious mind is like a child – it needs plenty of reminders. By constantly repeating some of your desired outcomes and goals, you increase the chances of making them come true. You can boost your creativity and express your feelings in a healthier manner if you express yourself artistically. Playing an instrument, singing or drawing helps the unconscious brain to bring your creativity to surface.
Mind your diet
Staying healthy is quite dependent on your dietary habits. The brain needs healthy fats, not sugars. Introducing saturated animal fats and omega-3 fatty acids into your dietary habits will help maintain the optimal functioning of your brain and also prevent cognitive decline. See the attachment below, Fat Fact’s.
Take home message
Be kind to your brain and stay healthy. Relaxing through sleeping and meditation will reduce stress and protect your brain from cognitive decline. An active lifestyle and regular exercise provide enhanced brain nutrition and boost your brain performance. Healthy diet maintains the healthy condition of brain blood vessels and provides a healthy energy supply, allowing your brain to function properly.