what are the ways to keep your brain healthy and young

As you get older, your body and brain go through natural changes. There are certain things you can do to slow any memory loss and reduce your risk of getting Alzheimer's or another dementia, though.

I give my patients the following advice, listed in order of importance:

1. Regular exercise

  Exercise has numerous documented advantages, and regular physical activity is also good for the brain. Numerous studies have shown that physically active people have a lower risk of acquiring Alzheimer's disease and are less likely to see a decline in their mental performance.

  Exercise increases the blood flow to your brain, which has many advantages. Additionally, it appears to reverse some issues by reversing some of the natural decline in brain connections that happens with aging.

  Aim to work out for 30 to 60 minutes multiple times per week. You can raise your heart rate by walking, swimming, playing tennis, or engaging in any other mild aerobic activity.

 2. Get a lot of rest. 

  Your ability to think depends on how well you sleep. According to some beliefs, sleep strengthens memories and helps your brain clear out aberrant proteins, which improves your overall memory and brain health. 

  Instead of sleeping at two- or three-hour intervals, aim for seven to eight uninterrupted hours each night. Your brain needs time to successfully consolidate and store memories, provided by uninterrupted sleep. Your brain's health is harmed by sleep apnea, which may also be the cause of your inability to sleep for long stretches at a time. If you or a loved one believe you may have sleep apnea, consult your medical team.

3. Adopt a Mediterranean eating plan. 

Your diet significantly affects the health of your brain. Think about adopting a diet similar to the Mediterranean one, which emphasizes plant-based foods, whole grains, fish, and healthy fats like olive oil. It contains less salt and red meat than the normal American diet. 

According to studies, those who adhere to the Mediterranean diet religiously are less likely to get Alzheimer's disease than those who don't. The components of a diet that support brain function,  are the most important requirement of further study. Extra-virgin olive oil and other healthy fats contain omega fatty acids necessary for your cells to operate properly and appear to lower your risk of coronary artery disease, improve concentration, and reduce cognitive decline.

4. Continue to think.

You have to use your intellect, or you'll lose it, just like a muscle. You can engage in a variety of mental exercises to keep your brain in tip-top shape, including Sudoku and crossword puzzles, reading, playing cards, and jigsaw puzzle construction. Think of it as cerebral cross-training. Increase efficacy by including a variety of activities.

The majority of medical teams do not advocate the existing for-profit brain-training courses. These courses frequently make unrealistic outcome promises or concentrate on memory techniques that are unusable in daily life. Reading or setting oneself a task to solve can exercise your brain just as well. Finally, limit your TV viewing because it is a passive activity that has minimal effect on stimulating your mind.

5. Continue to be socially active.

  The prevention of depression and stress, both of which can impede memory, is facilitated by social engagement. If you live alone, especially, look for ways to connect with family, friends, and other people. Being socially active may have the opposite impact and improve the health of your brain, as research links solitary confinement to brain atrophy.

 Maintain the health of your blood vessels.

Your heart's health depends on the condition of your arteries and veins, but your brain's health also depends on them. Regularly check your cholesterol, blood sugar, and blood pressure, and take action to keep your readings within a normal range.

To lower blood pressure and cholesterol levels, increase your physical activity, adopt a Mediterranean diet, and cut back on your sodium intake.

  Last but not least, alcohol and tobacco use have negative effects on brain health as well, so limit your alcohol consumption and quit smoking. Up to one drink per day for women and up to two for men is considered moderate drinking.