6 Things You Can Do To Support Your Cognitive Health
Changes to your body and brain are inevitable. But there are numerous ways to keep your brain healthy and stay cognitively fit.
Let’s unpack six things you can do to support your cognitive health.
1. Do Regular Exercise
You need a healthy body to have a healthy brain. This is why regular exercise leaves a positive impact on your overall cognitive abilities. Numerous studies show that people who stay physically active are less likely to experience a decline in mental functions.
Physical exercise ensures blood flow to your entire body, including the brain. This stimulates the growth of new neurons (neurogenesis) and the formation of new connections (synaptogenesis). Regular exercise also releases beneficial chemicals, which help improve your mood and strengthen brain cells. Other cognitive benefits include:
- Improved episodic memory
- Increased attention span
- Sharpened focus
Aim for at least 150 minutes of moderate aerobic activity and 75 minutes a week of vigorous aerobic activity every week. This includes:
- Brisk walking
- Jogging
- Running
- Swimming
- Playing sports
2. Eat a Healthy Diet
In addition to physical activity, you also need a healthy diet to ensure moderate cognitive functioning. Some studies suggest that eating a plant-based diet is directly connected to better cognition.
Key plant-based foods include:
- Leafy greens
- Berries
- Nuts and seeds
- Whole grains
- Legumes
In essence, the antioxidants you get from plants and fruits protect the brain cells from free radicals. Moreover, certain foods improve cardiovascular health.
That said, remember that you need proteins, fatty acids, and omegas to stay healthy. Therefore, it’s important to maintain a balance.
3. Take the Right Supplements
Not getting enough nutrients from your diet is totally normal. In such situations, supplements can help cover some deficiencies.
Magtein Magnesium L-threonate is especially known for its cognitive benefits. It is the salt formed from mixing magnesium and threonic acid. Some potential benefits of magnesium L-threonate include:
- Reduced anxiety and stress
- Better sleep
- Reduced risk of Alzheimer’s Disease
- Benefits for people with Attention-Deficit Hyperactivity Disorder (ADHD)
In addition to magnesium L-threonate supplements, you can take:
- B Vitamins
- Vitamin E
- Creatine
4. Get Enough Sleep
It might sound too good to be true, but getting enough sleep every day can do wonders for your cognitive health.
During sleep, your brain cells recover and heal. With boost connections, you can avail a range of benefits, such as:
- Improved concentration
- Improved productivity
- Maximum athletic performance
Aim for at least seven to eight hours of sleep every night. And no, fragmented sleep of two- or three-hour increments doesn’t count.
5. Manage Stress
Intense stress and anxiety can lead to a range of cognitive issues. You might experience low productivity and have trouble focusing at work or school.
Take the following steps to manage stress:
- Do deep breathing exercises
- Connect with people
- Do mindfulness activities
6. Stay Mentally Active
Staying mentally active is another way to support your cognitive abilities. For instance, brain-boosting exercises are especially useful.
Here are some things you can do:
- Play video games
- Practice crossword puzzles
- Do jigsaw puzzles
- Play chess
- Play checkers