Turning 30? Know How To Protect Your Brain From Ageing: Tips For Brain Health

Just like muscles, the brain needs exercise to stay strong. Engage in activities that challenge your mind, such as:

Solving puzzles, crosswords, and Sudoku Learning a new skill or language Playing musical instruments Reading books and engaging in discussions Lifelong learning helps create new neural connections, keeping your brain active and sharp.

A nutrient-rich diet is essential for brain health. Follow these dietary habits:

Include Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines), walnuts, and flaxseeds, omega-3s support brain function. Consume Antioxidant-Rich Foods: Berries, dark chocolate, and leafy greens help fight oxidative stress. Opt for Whole Grains: Brown rice, quinoa, and whole wheat improve blood flow to the brain. Limit Processed Foods and Sugars: High sugar intake is linked to cognitive decline.

Physical activity increases blood flow to the brain and helps in the production of brain-supporting chemicals.

Aim for at least 150 minutes of moderate exercise per week (such as walking, jogging, or swimming). Include strength training and balance exercises to support overall brain function and coordination.

Sleep is crucial for memory consolidation and brain detoxification. To improve sleep quality:

Maintain a consistent sleep schedule. Avoid screens at least one hour before bed. Create a dark, quiet, and cool sleeping environment. Lack of sleep can accelerate brain ageing and increase the risk of cognitive issues.

Chronic stress can shrink brain areas associated with memory. Incorporate stress-relieving activities such as:

Meditation and deep breathing exercises Spending time in nature Journaling and practicing gratitude Engaging in hobbies and social interactions

Interacting with others helps keep your mind sharp and reduces the risk of dementia.

Stay in touch with family and friends. Join community groups or social clubs. Volunteer or participate in group activities. Strong social connections improve mental well-being and cognitive resilience.

Dehydration can impair cognitive function. Ensure you drink plenty of water throughout the day to keep your brain functioning optimally.

 

Head injuries can increase the risk of cognitive decline.

Wear a helmet while biking or engaging in contact sports. Use seat belts while driving. Prevent falls by keeping your home well-lit and free from obstacles.

Excessive alcohol consumption and smoking accelerate brain ageing. Reducing or eliminating these habits can significantly improve cognitive health.

 

Certain medical conditions like high blood pressure, diabetes, and high cholesterol can impact brain health. Regular check-ups and early interventions help maintain brain function.

 

 

(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)