Simple habits that help keep the brain young at all ages

It would not be wrong to say that no matter how strong the body is, if it is mentally weak, it is not possible to move forward in the world or imagine a bright future.

keep the brain young
Photo by Ketut Subiyanto on

Surprisingly, people pay attention to physical health but neglect mental development.

In fact, the brain is a part of our body that is never slow to protect itself from the effects of aging. Or you can stay mentally young by adopting things.

If you think that the brain is so old that it cannot learn new things and that it is not possible to avoid brain degeneration, then know that brain nerve cells continue to form in this part which works to analyze memories and this process lasts for 90 years. Continues even after the age of.

According to a Canadian study, regularizing brain-strengthening habits on a daily basis helps to increase resistance to aging and disease.

Learn about some of the simple habits that prevent the brain from aging despite increasing physical age.

Be active

According to a study published in the medical journal JAMA Network Open, people who walk 10,000 or more steps a day in middle age have on average 2.2 years younger than their peers. In addition, a 2018 study found that maintaining fitness with age also helps prevent depression in middle age or old age. This is because physical activity reduces inflammation and stimulates the release of chemicals that stimulate the development of brain cells and cerebral arteries. Physical activity also improves mental stress and sleep, which also helps keep the brain healthy.

Green vegetables

According to a study published in the medical journal Neurology, people who eat green vegetables at least once a day, those who eat them occasionally, are 11 years younger mentally. Researchers believe that lutein, an ingredient in spinach and greens, may be the cause. Earlier, another study found that lutein helps increase the rate of gray matter in the brain. Gray meter is related to memory. The more green vegetables you eat, your body will absorb more lutein. The lutein stored in the body will help your brain for a long time.

Brain test games

Newspaper crosswords or puzzles, chess or any kind of brain-stimulating game can reduce people’s mental age by up to 8 years, in fact the mental capacity of such people to solve problems Can be equal

Control blood pressure

You may be aware that high blood pressure increases the risk of heart disease and stroke, but having high blood pressure in 40s, 50s or s60s can be devastating for the mind later in life. Can prove

Understand the importance of sleep

According to medical experts, if you want to maintain mental function with age, then make good sleep a priority. Medical research reports have shown that good and deep sleep is essential for the development of hormones that protect healthy brain processes such as memory and alertness from degradation. Our brain cleanses various harmful ingredients like amino acids, beta amyloid during sleep, if the quality of sleep is poor then this waste is not cleaned and it starts to accumulate. Beta amyloid is the most important factor causing Alzheimer’s

Avoid junk food

Filling your stomach with fast or junk food stimulates the immune cells in the brain, which can lead to low-grade inflammation, which is a major cause of Alzheimer’s disease. A 2015 study found that eating junk or processed foods reduced the volume of brain tissue and could lead to dementia or brain degeneration. If you have been eating fast food all your life, then adopting a healthy diet is enough to reduce the risk of mental retardation.

Good friends are good for the brain too

According to Harvard Medical School, emotional support stimulates specific parts of the brain to help create compounds or molecules that are essential for repairing brain cells as they make new connections. A 2017 study on social isolation found that it reduced levels of the compound and increased the risk of Alzheimer’s disease. According to researchers, as social connections decrease with age, it is important to strengthen the relationship with your friends.

Get in the habit of eating berries

Strawberries, blueberries, mulberries or any type of berry are good for mental health because of the presence of antioxidants that fight against oxidative stress. Oxidative stress, a type of omega-3 fatty acid that protects the brain, lowers DHA levels. Eating a small amount of berries a few times a week helps maintain proper brain function by protecting DHA levels. Simply put, eating strawberries 3 or 4 times a week can reduce the risk of memory loss for up to two and a half years.


A study of meditators in their 50s found that their brains were on average seven and a half years younger than their peers. Even better, after the age of 50, with each passing year, the habit of meditation reduces mental age by 22 days a month.

Enjoy the fish

DHA, a type of omega-3 fatty acid, helps keep brain functions normal and functioning efficiently. These fatty acids are obtained from food when our bodies are unable to make them themselves. DHA is found in fish meat, especially in high-fat fish. One study found that eating fish once a week can help improve thinking ability and is also beneficial for people with a higher risk of Alzheimer’s disease.

Avoid diabetes

People with pre-diabetes and diabetes experience a decline in long-term memory and problem-solving abilities. According to a study, if patients keep their blood sugar levels normal or people with pre-diabetes slow down the process of developing diabetes, their mental health will not be affected much.

Eat nuts

Walnuts are considered a brain food, especially walnuts contain healthy omega-3 fatty acids, alpha-linolenic acid, which enter the body and take the form of omega-3 DHA. The importance of DHA has been mentioned above which is very important for the protection of brain functions. Getting into the habit of eating walnuts also helps in quick decision making, mental flexibility and better memory. If you don’t like walnuts, people over the age of 55 can keep their mind sharp by eating 10 grams of almonds or peanut butter daily. Are

Reduce Stress

Stress is not a problem in itself, it depends on how our body reacts to it. A recent study found that those who react negatively to stressful situations are more affected by mental focus and mental health. Researchers have found that people who over-react to stress tend to perform poorly on mental tests.

Learn something new

A 2014 study found that people over the age of 60 should adopt mindful hobbies that improve memory and speed of analysis. Researchers believe that hobbies that burn creativity strengthen the brain’s defenses, while it is not necessary to wait until the age of 60 to learn something new, according to another study. Learning improves mental security.



4th Professional Medical Student. Karachi Medical and Dental College.

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