Have you ever heard of World Brain Day? It lands on July 22 every year and focuses on a brain’s health. It’s been celebrated since 2013.
World Brain Day is about awareness, education, prevention, advocacy, and access to care. This is all especially important as more and more people are getting diagnosed with brain diseases and disorders like dementia and Alzheimer’s.
The Alzheimer’s Association found that 7 million people in the U.S. alone have Alzheimer’s. Experts estimate this number will jump to 13 million by 2050. So, what are ways to decrease your chances of developing Alzheimer’s or Dementia and keep your brain safe?
To celebrate and honor World Brain Day, click through the slideshow for 20 tips and tricks to keeping your brain healthy.
Get Plenty of Sleep
One way to keep your brain healthy is to get enough sleep. This means sleeping at least 7 to 9 hours a night. A lack of sleep can cause both long-term and short-term memory problems.
Regular Physical Exercise
While mental exercise is important for boosting brain health and productivity, so is physical activity. According to the CDC, regular exercise reduces your risk of cognitive decline. Consistent just one light walk a day can make a difference.
Try the Mediterranean Diet
The Mediterranean Diet isn’t just good for your heart but also your brain. This diet is filled with plant-based items, fish, healthy fats, and whole grains. It is a diet that encourages lowering the consumption of red meat. Eating a Mediterranean Diet can lower your risk of developing Dementia and Alzheimer’s.
Lower Your Blood Pressure
Lowering your blood pressure can also keep your brain healthy. It reduces stress on your veins and, in turn, your brain. If you combine some of these tips, like eating a Mediterranean Diet and regularly exercising, your blood pressure should lower.
Reduce Stress
Stress can really affect your brain. Although a lot easier said than done, you need to reduce your stress to protect your brain. This can be done by eliminating the stressors or finding healthy coping mechanisms.
Avoid Tobacco
Smoking tobacco comes with a lot of nasty side effects and risks. While most associate tobacco with lung and mouth cancer, it can also affect a person’s memory and brain. Smoking can even lead to a higher risk of cognitive decline.
Hangout with Friends
Did you expect to see this brain-boosting tip? Socializing is a way to exercise your brain. You get to think and reflect, which stretches your brain muscles. It also lowers your risk of depression, which is known to accelerate cognitive decline, specifically dementia and Alzheimer’s.
Protect Your Head
Some accidents are unavoidable; however, if you can help it, protect your brain from injuries. For instance, if you are a cyclist, wear a helmet to protect your head. Also, avoid brain-damaging sports like boxing. A study found that boxers are at a higher risk of early-onset dementia. They are about twice as likely!
Improve Your Cholesterol
It’s important to keep your body healthy to protect your brain. This includes lowering blood pressure and cholesterol. High cholesterol is associated with a higher risk of dementia. To lower it, you’ll need to reduce your consumption of saturated fats and increase your activity.
Keep Your Sugar Levels Healthy
If we are discussing health issues, we’ve gotta also mention sugar! Too much sugar is also associated with a higher risk of quick cognitive decline. However, low sugar can have the same effects.
Lower Your Consumption of Alcohol
Drinking alcohol once in a while won’t hurt you, but too much can. Alcohol abuse, in particular, is dangerous. It can lead to permanent brain damage, which increases your chance of developing brain diseases and disorders.
Complete a Puzzle
Taking care of your physical health isn’t enough. To lower your chances of developing brain diseases and disorders, experts recommend exercising your mind by completing puzzles. Not only is it relaxing, which can reduce your stress, but it also forces you to focus and problem-solve.
Journal Every Day
To keep your memory sharp and your brain active, you can exercise it by writing in a journal. It’s best to do this with pen and paper instead of with technological devices, as too much screen time can strain your eyes.
Finish Crossword Puzzles
Not everyone likes completing puzzles. They are time-consuming and take up space. Another way to stretch your brain is by completing crossword puzzles. With these puzzles, you have to think hard to find the answer to each hint.
Try Sudoku
Are you more of a numbers or math person? Then, skip completing crossword puzzles and instead pick up a Sudoku book.
Learn a New Language
Learning is another great way to boost your brain’s health and stretch it. What better way to learn than to learn a new language? You can use YouTube videos, physical books, and online tutorials.
Meditate
Meditating is a great way to reduce stress, which can affect your brain’s cognitive ability. It’s also an excellent way to keep your brain healthy as you both relax and have time to reflect.
Take Nature Walks
Technically, taking nature walks goes hand in hand with exercising regularly. However, taking a walk outside is more than just exercise. It’s also calming and a good way to stretch your brain as your eyes wander and think about your surroundings.
Focus on Routine
Creating an active routine can slow down cognitive decline and reduce your risk of developing it. If you can, create a routine that includes a healthy diet, socializing, exercising, and trying new things.
Try Something New Once a Week
While having a routine to look forward to is great, you should mix it up once in a while to exercise your brain and boost your mood. Once a week, try something new. This can be a new game, exercise, or recipe.
The image featured at the top of this post is ©imaginima / E+ via Getty Images.