When it comes to keeping your mind limber, it can be tricky to know if you’re doing all you can. But if your brain isn’t getting what it needs you can certainly feel it. Brain fog and having difficulty concentrating are all signs that your mind needs a little TLC. The brain is a complex organ, but there are some basic, evidence-based steps that can help protect and improve cognitive function.
Get Shut-Eye
While you sleep the nerve cells in your brain are very busy communicating and reorganizing. This activity is essential to your overall cognitive health. When sleep is disturbed, or last as long as it should, the vital process can be disrupted. Refraining from food and drink a few hours before bedtime can help get a good night’s sleep.
Stay Hydrated
Hydration has a direct connection to brain function. Dehydration has been linked to short-term memory loss and prolonged dehydration can even cause brain cells to shrink. Drinking plenty of fluids and eating foods rich in water will greatly improve your mental performance.
Curb Caffeine Intake
Caffeine can be a double-edged sword. While drinking fluids is good, too much caffeine is not. If you’ve already downed one or two cups of coffee then that energy dip is more likely a sign of dehydration.
While there are benefits to caffeine when it comes to mental sharpness and protection against certain degenerative cognitive conditions, dependency can lead to headaches which then leads you to drink more caffeine later in the day. Doing this saturates the adenosine receptors in your brain, which are responsible for facilitating sleep. To avoid this pitfall, have no more than two 8-ounce cups of coffee a day, and have them around the same time of the day.
Challenge Yourself
Just like exercising is important for your body, staying mentally active is essential for the mind. One of the most widely studied concepts in this area has been doing crossword puzzles to strengthen the mind. Any mental puzzle, whether it’s sudoku, or a card game regularly will do the trick.
Feeling involved and doing things outside of your mental comfort zone plays a large role in our mental facilities and overall well-being. Look for volunteering opportunities or ways to get involved in your community that may help foster that.
Positive Thinking
A positive attitude is one of the best tools for staying sharp and mentally active. Research has found this can be achieved in several ways. Surround yourself with friends and family, or partake in activities that give you a sense of achievement. It also helps to have things to look forward to, such as a vacation or wedding. Anticipation of a vacation can boost happiness and mental strength.
Positive thinking can also happen when we take a moment to disconnect and give ourselves the ability to process information. It’s important to know what’s going on but it’s equally important to take a break from scrolling on your phone. Taking a few minutes to reflect can help improve your mood and also your mental dexterity.
