6 Lifestyle Changes That’ll Boost Your Brain Power, According to a Neurologist

January 23, 2020 admin

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Maintaining a healthy lifestyle is like wearing a helmet throughout life: it’s the first line of defense when protecting your brain.

While there is “no silver bullet for promoting brain power,” setting good social, physical, and nutritional habits is the key to promoting cognitive wellness, says Dr. Jennie Valles, MD, a neurologist in Burke Rehabilitation Hospital’s brain injury program.

Yes, “mentally engaging” activities like reading or playing video games that include motion capture or virtual reality can help stimulate the brain, but Dr. Valles credits big-picture lifestyle choices – like eating right and perpetuating a full social calendar – to long-term prosperity.

So, instead of flipping through the app store for brain games, try evaluating your behavioral patterns first. You can start by prioritizing Dr. Valles’s tips for optimizing brain power.

Spend Time With Loved Ones

Mother and daughter playing on bedroom floor. (Image used for representation only)

© Getty
Mother and daughter playing on bedroom floor. (Image used for representation only)

Call up your friends and establish a weekly game night or solidify your Taco Tuesday plans.

According to Dr. Valles, spending quality time with friends and family can do wonders for your brain cognition.

In fact, Healthybrains.org reports that individuals with more social interaction experience the slowest rate of memory decline, due to having a support system that helps to reduce stress, combat depression, and enhances intellectual stimulation.

Try Out the Mediterranean Diet

Here’s to more lean proteins, low-starch vegetables, and fruits!

The Mediterranean diet is a great option for anyone looking to boost their cognitive health, Dr. Valles says. Eating this way is believed to reduce inflammation, protect against cell damage, lower blood pressure, and improve cholesterol levels, all of which promote a healthy brain, reports Brain&life.org.

If the Mediterranean route isn’t your vibe, remember that a well-balanced and calorie-controlled diet, in general, can play a protective role in overall brain health, Dr. Valles admits.

She even pointed out that malnutrition, low BMI, and insulin resistance (like type two diabetes mellitus, for example) have all been linked to higher rates of dementia and brain function.

Related Slideshow: Super seeds and nuts to include in the diet (Provided by Photo Services)

Seeds and nuts are nutritional powerhouses, packed with abundant minerals, vitamins and nutrients. If eaten in moderation, just a few nuts and seeds can make up for a substantial amount of daily dietary requirements.

*Do consult your doctor before consuming nuts if you are prone to allergic reactions.

Walnuts

They are rich in alpha-linolenic acid (ALA) – a plant-based omega-3 fatty acid – proteins, fiber, magnesium and phosphorus. They can be eaten on their own or added to a variety of dishes, including breads, salads and desserts.

Pistachios

They are known to contain the lowest number of calories and fat among all nuts, and are a good source of vitamin B6, copper, manganese and other minerals. Apart from being a delicious snack-time option, they can be added to desserts, salads and even pizza toppings.

Almonds

Almonds are packed with calcium (highest among all nuts), protein, fiber, vitamin E, copper and magnesium. They make a delicious and crunchy snack and are a healthy addition to smoothies, cakes, salads and desserts.

Pecans

The versatile pecans are rich in B vitamins, dietary fiber, copper, manganese and zinc. They also contain polyphenols – which have antioxidant properties – and oleic acid – a monounsaturated fatty acid. Munch on them or use them as a crunchy ingredient in a variety of recipes.

Brazil nuts

Brazil nuts are packed with selenium, an antioxidant, and are a good source of protein, fiber, manganese, phosphorus and copper. They also contain polyunsaturated and monounsaturated fatty acids, which are healthy fats as compared to saturated and trans fats. These can be eaten raw or blanched.

Cashew nuts

Cashew nuts are a good source of nutrients such as copper, magnesium and iron, and also have a high percentage of dietary fiber. They make a delicious snack when roasted and salted and are widely added to salads and sprouts, cookies, smoothies and curries.

Macadamia nuts

A popular ingredient in desserts, the creamy macadamia nuts are known for their rich monounsaturated fat, thiamin and manganese.

Hazelnuts

Hazelnuts are rich in copper, magnesium, fiber, thiamin and vitamin E, and contain high amounts of proanthocyanidins, compounds found in plants. Also known as cobnuts or filberts, they are popular in desserts and are a flavorful addition to entrée.

Peanuts

Belonging to the legume family, they are rich in protein, B vitamins, magnesium and phytosterols, which are plant-derived compounds. These make a good addition to meals and snacks.

Chia seeds

These superseeds are high in iron, calcium, folate, magnesium, omega-3 fatty acids and soluble fiber. You can add them to smoothies, yogurt, cereal or salads.

Flaxseeds

The nutty-flavored seeds are usually added to shakes, yogurt, oatmeal, cereal, smoothies or when baking. They are a rich source of soluble fiber, omega-3 fatty acids and lignans, a plant nutrient similar to estrogen.

Pumpkin seeds

Eaten both raw and roasted, pumpkin seeds are rich in vitamin B, iron, magnesium, zinc and protein. They also contain a high amount of the amino acid tryptophan and are packed with essential fatty acids.

Sunflower seeds

These seeds are packed with vitamin E, protein, folate and heart-healthy fats. You can munch on them or add to your salads.

Hemp seeds

A great source of protein, hemp seeds are also rich in omega-3 and omega-6 fatty acids. They also contain phytosterols, plant-based compounds that boost health. Add these seeds to your salads, smoothies, shakes, cereal or yogurt to give the preparation a little crunch.

Sesame seeds

A great source of lignans, these seeds are also rich in protein, omega-6 fats, copper, manganese and magnesium. They can give a nutty flavor and crunch to breads or muffins, yogurt, salads and smoothies.

Pomegranate seeds

These seeds, coming from the fruit of the pomegranate, are a great source of fiber, vitamin K, folate, potassium and vitamin C. They are also packed with punicalagins, which are powerful antioxidants.

Pine nuts

They are edible seeds that come from the cones of pine trees and are a fantastic source of monounsaturated fats, magnesium, vitamin E and plant sterols. Crunchy, toasted pine nuts taste delicious when sprinkled on pasta dishes, salads or soups.

Lotus seeds

Lotus seeds are a good source of protein, magnesium, potassium and phosphorus. They can be eaten raw, mixed with vegetables or made into a porridge.

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Talk to Your Doctor About Vitamins and Supplements

If you’re maintaining a well-balanced diet, you’re on the right track to managing your cognitive health – keep it up.

But, if your healthcare provider suggests taking supplements due to nutritional deficiencies, it would benefit your cognitive health greatly to listen, Dr. Valles explains.

Make sure you’re abiding by a doctor’s orders closely – taking too many supplements and vitamins could potentially result in toxicity if one is not careful.

Recharge With Meditation

(Image used for representation only)

© Getty
(Image used for representation only)

While Dr. Valles admits that “the jury is still out” on whether or not meditation affects cognitive decline, she suggests the possibility of improved brain function due to the practice.

One study divulges into this idea further, stating that the influence of meditation on cognitive functions implies a positive effect, especially on attention, memory, verbal fluency, and cognitive flexibility.

Try defaulting to meditation when your brain is feeling burnt out – science may not 100 percent back this claim, but recharging with the practice won’t do any harm, either.

Get Plenty of Sleep

We all know how hard it is to function after a poor night’s sleep, but what are the long-term effects?

“Many studies have shown a relationship between sleep disturbances (like fragmented sleep and disordered breathing, for example) and cognitive decline and dementia,” Dr. Valles explains.

Since sleep is so important for memory consolidation, she suggests seeking help from a sleep specialist for anyone who often feels unrested.

Sweat It Out

If you’re not already working out two to three times a week for at least 30 minutes of moderate exercise, your long-term cognitive health is a great reason to start.

Dr. Valles stressed the imperative relationship between exercise and the proteins in the body that promote the preservation and the growth of brain cells.

Studies have also shown that exercising slows the shrinking of your hippocampus, which is responsible for memory and cognition. Sounds like a win-win to us.

Related Slideshow: Healthy alternatives for people who hate working out (Provided by Photo Services)

Going to the gym to do a routine workout is not the only way to stay in shape. From dancing to taking the stairs, try these useful and healthy alternatives to keep fit.

This is a suggestive guide. Readers are advised to seek the help of a qualified health professional regarding any questions concerning their health or a medical condition.

Take up gardening

If you like being close to nature, choose gardening. You will not only burn calories but also get the joy of tending nature. It is a great way to work out your abs, back and gluteal muscle.

Cycle to workplace

Ditch the vehicle and cycle your way to the workplace. You’ll discover a toned and fitter self as cycling is a great exercise for your core muscles, particularly abs and legs. Opt for routes that have less traffic and stoppages for a safer ride.

Walk when you talk

Whenever you are on phone, walk around. You will lose calories without even realizing.

Go motion gaming

If you are a gaming enthusiast, use consoles such as Kinect or PlayStation Move to shed some pounds. Try balancing a boat, shake a leg on Dance Central or play tennis all in the convenience of your living room, where you’ll move around and burn calories. For added fun, get a co-player.

Play with your kids

Playing with kids will not only create a better bonding but also work out your arms, back and legs when you are running after them, picking them up or squatting.

Dance it out

If you love moving to a beat, dance those calories out at parties, clubs or even in your living room. If done diligently, where you move all the parts of your body consciously, dancing can be a better workout than running.

Take the stairs

Choose stairs over an escalator. The simple switch creates a big impact on your stamina and health by toning your thighs, glutes, hamstrings, calves, hip and core.

Wash your car

Take the love for your vehicle a level up and wash it yourself. Mix this with some sets of calf raises or squats while you are washing the roof or tires. Result? Fit legs and abs!

Clean your house

Clean your home yourself. Not only will you save a lot of money but when combined with intentional bend downs for wiping and mopping, stretches to clean spider webs, or twists to put things in place, you will also burn a good number of calories.

Use public transport

If possible, use public transport instead of your personal vehicle. Hopping on and off city buses or moving up and down metro stations is a great alternative to your gym.

Go outdoors

Plan treks or adventure outings with your friends and family or just go out to play. You will make fond memories together and stay fit.

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