The functioning of the brain reflects our mental health. The brain determines how we feel, our mood swings, our focus, and how much we are able to extract out of our day without getting exhausted. Won’t it be great if we are always motivated, focused, and charged? Simple lifestyle habits can regulate optimal brain functioning and boost brain health.
Sunshine exposure- Limited exposure to sunlight can cause a dip in dopamine levels. Just a few minutes of sunshine can help you feel alert and focused. Starting your day early or going for a brisk walk for 30 minutes in the sunlight is beneficial for the body.
No refined things – You can easily swap unhealthy refined sugar with its substitutes like jaggery, and honey. Keeping blood sugar levels under control aids in healthy living. Increasing protein intake in the morning will subsequently reduce sugar cravings. Not keeping processed snacks at home is also a good lifestyle habit.
Sleep pattern - Sleep is one of the most important aspects of good health. Insufficient sleep or disturbed sleep drains out energy and concentration. According to the Centers for Disease Control and Prevention, it is essential that an adult of up to 60 years get at least 7-9 hours of sleep at night. For proper sleep, avoid caffeine in the late evening and a blue screen light in bed.
Regular exercise – Indulging in regular exercise for even 10 minutes daily improves blood regulation. Physical activity will help you focus on your tasks, improve concentration, and improve brain power.
Omega 3 in daily food - Omega 3 fatty acids are the building blocks of the brain. A 2018 study published by Harvard Health Publishing shows that 1000 mg per day of EPA (a type of omega-3 fatty acid) can act as an antidepressant. Try to consume rich sources of omega 3 like walnuts, salmon, flaxseed, seaweed and supplement with 2-3 grams of fish oil per day.
Body hydration – 75% of brain mass is made up of water. Thus, a slight decrease in water hydration can impact your brain health and cognition. Drink a glass full of water half an hour before the meal and half an hour after the meal. Don’t forget to drink a glass full of water after waking up in the morning.