Improving brain health is simple with lifestyle changes such as a balanced diet, regular exercise, quality sleep, stress management, and social interactions. Eating fruits, vegetables, whole grains, lean proteins, and healthy fats, along with beta glucan from oats and barley, supports cognitive function and gut health. These habits can help maintain and enhance brain health as you age.
Many different factors can influence our brain health. While genetics do play a role, so does our lifestyle.
Even something as simple as crossword puzzles, which are part of basic brainy activities, go a long way toward brain development.
Diet, exercise, sleep, stress management, and social engagement are some of the key areas to address when seeking to enhance brain function.
Regular exercise has been proven to be just as good for the brain as it is for the body.
Physical activity pumps more blood to the brain and helps new brain cells grow.
Various animal studies suggest exercise may increase the number of blood vessels that deliver oxygen-rich blood to your brain.
Exercise can even spur the development of new nerve cells and enhance connections between brain cells called synapses.
Remember: Exercise does not have to be intense.
Even walking every day, short bicycle rides, or medium-paced running make a huge difference.
Consistency is key.
While we sleep, our brains work hard to clean out toxins. (1)
Sleep also plays a big role in consolidating memories.
Aiming for seven to eight consecutive hours of sleep allows this cleaning process to be thorough, ultimately contributing to brain health.
Too much stress damages the brain, making it harder to think clearly and even remember things.
Practicing stress-relieving activities like yoga, meditation, or simply spending time in nature can go a long way toward protecting your brain from harm.
Chronic stress can have lasting consequences for mental health and cognitive and mental functions. (2)
Social Interaction and Cognitive Function
Keeping a strong social network may not be your first thought when trying to avoid mental decline.
But, being around people helps keep your brain sharp, particularly as you age.
Building strong social bonds helps reduce the risk of dementia while simultaneously decreasing blood pressure and even boosting life expectancy.
Eating a balanced diet full of whole, unprocessed foods gives your body what it needs to keep your brain healthy.
Prioritize a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats for optimal brain function.
Try the Mediterranean diet, which is particularly beneficial, according to research. (3)
Two types of dietary fiber—soluble and insoluble—can have differing effects on our bodies.
Soluble fiber, which dissolves in water to form a gel, can offer some positive benefits for brain function.
Most of the time, we think of fiber as something our bodies need to function, but some scientists insist it is an important nutrient. (4)
There are different types of soluble fiber.
Beta glucan, a naturally soluble fiber, can be found in oats, barley, yeast, fungi, and algae.
This is because beta glucan can be found naturally occurring in different sources, including the cell walls of some yeast, bacteria, fungi, and algae.
Several medical studies, such as a 2020 study published in the journal Microbiome, have proved how β-glucan improves cognitive function via the gut-brain axis.
In the study, scientists tested the mice's cognition through activities like nesting building tests and novel object recognition tasks.
They observed that, after 15 weeks of taking beta glucan supplements, the HFFD-induced cognitive impairment was significantly lessened.
Did you know that your gut and your brain constantly "talk" to each other?
This happens via a superhighway of nerves and chemicals that create what’s called the gut-brain axis.
The composition of your gut microbiome, with its trillions of microbes, can impact cognitive health, mood, and brain function.
Several studies are showing just how a fiber-rich diet with foods containing beta glucan helps protect normal brain function. (5)
The gut-brain axis has been extensively researched.
This fascinating area of research has led scientists to examine the possible relationship between an unhealthy gut microbiome and diseases like Alzheimer’s disease. (6)
Scientists have also linked high-fat diets, which are high in processed foods and lack enough fiber, as major risk factors for brain issues like inflammation.
As you age, you can still focus on how to improve brain health naturally with healthy habits.
You can make some impactful steps by implementing changes to your lifestyle to support optimal brain function. Protecting your cognitive function is a journey, not a quick fix.
Improving brain health naturally is attainable for everyone. Prioritize quality sleep, regular exercise, stress reduction, mental stimulation, a balanced diet of whole foods, and strong social connections.
Making your brain stronger is all about giving it a good mental workout. Engaging in brain-boosting activities like learning a new language or instrument, doing puzzles, playing board games, or reading challenging material are all ways to keep it strong and flexible.
- Beta glucan - found in oats, cereal, yeast, grains and glucan supplements - Fatty fish - salmon, mackerel, sardines - Dark leafy greens - kale, spinach, collard greens - Berries - blueberries, strawberries, raspberries - Nuts and seeds - walnuts, almonds, flaxseeds - Dark chocolate - opt for varieties with a high cocoa content (70% or higher)
Looking for ways to improve brain health and sharpen your mind without any gimmicks? Stay mentally active. Challenge yourself with stimulating tasks like learning new skills, reading regularly, or engaging in brain-training apps and games.