5 ways to keep your brain (and body) healthy

When we’re physically fit, we’re healthier and function better, and it’s the same with our brain.

Keeping your brain in peak condition leads to sharper cognition and improved mental performance, keeping you smarter for longer, says Dr Jenny Brockis, brain health specialist and author of Future Brain: The 12 keys to Create a High Performance Brain.

“Our brain is massively plastic,” she says. “We are continually able to form new synaptic connections between our neurons, and strengthen existing ones.

“This means we can always learn new information, encode memory and embed new habits. Studies have shown that the better we take care of our brain, the more neuro-protection we gain versus memory loss and cognitive decline.”

1. Move it

“Probably the most important thing we can ever do for our brain is keep moving on a daily basis,” says Brockis. “One reason the human brain evolved into the magnificent organ it is today was our constant movement. Exercise stimulates cerebral blood flow and delivers more nutrients and oxygen.”

Exercise also enhances neurogenesis, the generation of around 700 new brain cells every day. Aim for at least 30 minutes daily.

“Studies show that just a single session of aerobic activity has a significant impact on how well you think. It doesn’t have to be a marathon. Even 10-minute increments of activity interspersed throughout every day all add up,” Brockis says.

2. Eat smart – and drink (some) wine

A team of nutrition researchers at by Chicago’s Rush University took the Mediterranean style diet as their basis for developing the respected MIND diet, incorporating ten foods based on scientific research that support better cognitive function.

“Initial studies suggest that following this diet is associated with a reduction of risk of Alzheimer’s Disease by up to 53 percent,” Brockis says.

The foods are: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. Yes, wine – in moderation, of course. “The antioxidant resveratrol in red wine has been shown to be of benefit to brain health,” adds Brockis.

3. Still your mind

Just 10-15 minutes of daily stillness pays huge dividends for your brain. Meditation increases the size of the hippocampus, the brain’s area of learning.

“This is where we consolidate information,” Brockis says. “Meditation increases synaptic connections in that area, improving your learning and memory.”

4. Sleep on it

“We need sleep to consolidate memory, enhance our understanding, regulate emotion, undertake essential housekeeping and take out the brain’s trash,” Brockis says.

“We need seven to eight hours each night, so if you’re sleep-deprived, add on steadily by going to bed 20 minutes earlier each night. Switch off your technology several hours before bedtime to avoid the blue light that fools the brain into thinking it’s still daytime.”

5. Keep it interesting

The brain thrives on novelty. Learning something new forms new neural connections – and the more demanding and interesting, the better.

“Look for something creative such as painting or dancing that confers a degree of neuro-protection,” Brockis says. “Learning a new musical instrument helps prevent decay in speech listening skills and boosts comprehension.

“Winter is prime time for snuggling with a good book – so choose a subject or genre that’s new to you and enjoy.”