HERE'S WHAT YOU CAN DO TO KEEP YOUR BRAIN HEALTHY AND FIT
Growing old in a healthy way is something most of us strive for. An energetic body is important, but don't forget your brain too. A healthy brain helps you stay active and happy for longer. By making the right choices now, you can contribute to the health of your brain. In this article, we share tips based on well-known health guidelines and insights from research.
Why brain health matters
With a longer life expectancy, not only our bodies but also our brains are put to the test. A well-functioning brain is essential to stay physically and mentally active. While genetic factors play a role in conditions such as Alzheimer's, research shows that lifestyle and environment also have a major influence. With the right habits, you can support your brain.
Tips for a healthy brain
1. Exercise regularly
Physical activity stimulates blood flow to the brain, which is essential for proper function. Regular walking, cycling, or exercising can help support both your physical and mental health. Protect yourself during high-risk activities to avoid head injuries, as these can have a negative impact on your brain health.
2. Stay mentally active
Just like your body, your brain needs stimulation. Challenge yourself with new activities, such as learning a language, puzzles or creative hobbies. Research shows that cognitive challenges help maintain good brain function.
3. Eat healthy
A balanced diet supports both your body and your brain. Scientists often recommend the Mediterranean diet because of its high content of vegetables, fruits, nuts and olive oil. Specific nutrients that can promote brain health are:
- Omega 3 fatty acids (found in oily fish and walnuts) for better brain function.
- Green leafy vegetables such as spinach and broccoli.
- Moderate amounts of coffee or green tea, because of antioxidants that protect brain cells.
Avoid excessive sugar intake and be moderate with alcohol, as these can have a negative impact on your brain.
You are what you eat: Nutrition for a healthy brain
A healthy diet plays an important role in maintaining an energetic body and a well-functioning brain. Pay attention to the following scientifically-based guidelines:
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Opt for a Mediterranean diet:
Research shows that the Mediterranean diet, rich in vegetables, fruits, whole grains, nuts and olive oil, has a positive effect on brain health. Green leafy vegetables such as spinach and broccoli are a valuable addition due to their high antioxidant and vitamin content. -
Omega 3 fatty acids are essential:
Found in oily fish (such as salmon, mackerel and herring), walnuts and certain algae such as spirulina, these fatty acids support brain function and can reduce inflammation. Regular consumption is recommended by nutritionists. -
Superfoods in moderation:
While some foods like acai berries and pure cocoa are rich in antioxidants, it is important to remember that there is no single 'magic' food. Superfoods can complement a healthy diet, but they are not a panacea. -
Coffee and tea in balance:
Moderate consumption of coffee and tea can be beneficial because of the antioxidants that protect against cell damage. Green tea, for example, contains catechins that may have a positive effect on the brain. Matcha, a concentrated form of green tea, offers an extra boost, but excessive intake should be avoided. -
Add herbs and spices:
Turmeric, with its active ingredient curcumin, has been linked to improvements in memory and mood. Garlic can help improve blood flow, which benefits both the body and the brain. -
Limit sugar intake:
High blood sugar is associated with inflammation and damage to brain cells. It is important to minimise consumption of processed sugars. -
Limit stimulants:
Excessive consumption of alcohol, smoking and other stimulants can have a negative impact on brain structure and function. Moderation is crucial for a healthy lifestyle.
Important:
These recommendations are based on scientific studies and serve as general guidelines. For personalised advice on diet and health, it is advisable to consult a doctor or dietician, especially in case of existing health problems or specific dietary needs.
By following a balanced diet, you can support your brain and contribute to better overall health.
Careful with supplements
Although supplements such as omega 3 or medicinal mushrooms like Reishi and Cordyceps show positive effects in some studies, it is important to use them only in consultation with a doctor or dietician. Supplements and vitamins are no substitute for a healthy diet and an active lifestyle.
Psychedelics and a healthy brain
Recent research on psychedelics suggests potential benefits in mental health and cognitive flexibility. However, these are experimental treatments that should only be studied and used under medical supervision. Microdosing substances such as psilocybin is controversial and not legally allowed everywhere. Always consult with a medical professional and inform yourself well about the risks and effects.
A healthy brain requires a combination of an active lifestyle, healthy eating and mental stimulation. Although some trends such as supplements and psychedelics get a lot of attention, it is important to remain critical and always seek professional advice when in doubt. Healthy ageing starts with small daily choices that support your well-being.
