Brain Health After 40: 10 Habits That Can Help Protect Your Brain

Fast Facts

• Your brain health can be boosted by simple daily habits.
• A good sleep, exercise and healthy food can help your brain work better.
• Maintain blood pressure, blood sugar and cholesterol levels under control. Get plenty of sleep, exercise, eat healthy and keep your mind active.

Introduction:

As you get older, you might notice a few small changes. You forget a name, lose your keys, or need a little extra time to recall something. Some forgetfulness is normal. But looking after your brain becomes more
important when you’re in your 40s and beyond. The good news is? You don’t need to overhaul your lifestyle. There are a few simple habits that could help you take better care of your brain.

10 Habits That Could Help Protect Your Brain

1. Keep on Moving

Exercise does more than good for your heart and muscles. It also helps blood flow to the brain. Challenge yourself with daily walks, biking, swimming or regular strength training.

2. Watch your diet

Your brain needs good nutrition to function well. Add more fruits, vegetables, whole grains, nuts, seeds, beans and healthy protein to meals. Try to limit highly processed foods and excess sugar as much as possible.

3. Sleep is not a luxury

A full schedule can make sleep feel optional. It’s not. Lack of sleep can make it difficult to concentrate, affect your mood and memory. Get enough sleep and try to keep a regular sleep schedule

4. Stimulate your brain with something new

Your brain loves a challenge. Read a book, learn a new skill, try a hobby, solve a puzzle or get something you’ve always wanted to learn.

5. Spend time with people around you

And it is important to keep in touch, too. Take some time out with your family, phone your friends, or do something you enjoy. Social interaction is good for our mental and emotional health.

6. Maintain low blood pressure

Over time, high blood pressure can damage blood vessels and increase the risk of stroke. Get your blood pressure checked regularly – particularly if your doctor has advised you to keep an eye on it.

7. Get your blood sugar and cholesterol levels checked

Diabetes and high cholesterol can hurt your blood vessels and your health in general. Regular check-ups can help you catch these problems early and treat them correctly.

8. Ways to Deal with Stress

Work, family and the demands of everyday life can mount up. Exercise, taking time out, spending time with people you care about, meditation, or just doing something you like can help you manage stress.

9. Avoid Smoking, And Drink in Moderation

Smoking can damage blood vessels and impact brain health. Heavy drinking can also lead to long-term brain damage. Do not smoke and do not drink alcohol in large quantities.

10. Head Covering

Head injuries can have lasting effects. Wear a helmet while riding a two-wheeler or cycling and seat belt and follow safety precautions while playing sports.

When To See a doctor?

Don’t overlook changes that are occurring more frequently or that impact your day to-day life.

See your doctor if you have:

• Worsening memory problems
• Confusion all the time
• Difficulty recognizing familiar words
• Difficulty completing familiar tasks
• Changes in behavior or personality that are obvious

Signs of a stroke include sudden weakness, facial drooping, difficulty speaking, severe confusion or loss of balance. Call a medical professional immediately.

What Can You Do?

You don’t need to do it all at once.

• Get regular physical activity or walk.
• Have a healthy diet.
• Get a good night’s sleep.
• Keep your mind active and continue to learn.
• Carve out time with family and friends.
• Get your blood pressure, sugar and cholesterol under control.
• Don’t smoke and limit alcohol.
• Protect your head from injury.

Experts Insights:

Caring for your brain isn’t about waiting for problems to happen. The actions you take now can help your brain as you get older. Stay active, get a good night’s sleep, eat sensibly, and look after your general health. And if you notice changes in your memory or thinking that don’t seem right, get them checked.

Dr. Nagarajan V

Key points:

• Exercise, sleep and a nutritious diet are important.
• Helps control blood pressure, blood sugar and cholesterol.
• Mentally and socially active.
• Don’t dismiss changes in memory or thinking that are continuing.

About the Reviewer

Dr. Nagarajan V

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