Practically everyone struggles with brain fog at least a few times a month, but fuzzy thinking shouldn’t be an everyday occurrence. If you have recently noticed that your cognitive skills seem to be declining, then it is time to take a fresh look at your brain health. Here are five hacks that will boost your cognitive abilities and reduce your risk of mental health disorders.
Get More Sleep
Studies are now showing us that chronic sleep deprivation increases one’s risk of many different cognitive issues, ranging from memory loss to sudden mood swings. While you are sleeping, your brain flushes away some of the plaques that have become entangled in the neural pathways. You should limit your intake of caffeine, exercise a few times a week, and get into bed at the same time every night if you want to improve your sleep schedule.
Rethink Your Diet
You won’t be able to think clearly unless your brain has the proper fuel. In order to fuel your brain, you need to consume the proper balance of fats, carbohydrates, and protein. Your diet should primarily consist of leafy green vegetables, whole grains, healthy fats, healthy oils, and lean sources of protein. White sugar, simple carbohydrates, and other processed ingredients must be avoided as much as possible. For more suggestions, here is a handy list from Eat This, Not That!
Take a High-Quality Multivitamin
Even if your diet seems relatively healthy, you might not be getting all of the nutrients that you need. Taking a high-quality multivitamin will drastically reduce your risk of nutritional deficiencies. Those who want to sleep better should look for a multivitamin that contains vitamin E, vitamin C, calcium, copper, iron, and magnesium.
Exercise Six Times a Week
Exercising for at least 150 minutes a week will improve your physical and mental health. While you are exercising, your brain produces serotonin, oxytocin, and many other important chemicals. If you don’t enjoy jogging or lifting weights, then you should try out other physical activities like gardening, hiking, or playing a sport. Your quality of sleep should improve as long as you raise your heart rate for around 30 minutes a day.
Practice Neurobic Brain Exercises
A neurobic brain exercise is essentially any action that creates new neural pathways in the brain. By creating new neural pathways, your brain is going to work faster and be more efficient. These exercises can be as simple as brushing your teeth with the opposite hand or greeting people in a different language every day. Neurobic exercises will also help you stave off Alzheimer’s and other forms of dementia.
According to specialists at the Assisted Living Center, “by studying the brain tissue of people who suffered from Alzheimer’s, doctors know that a buildup of plaque deposits on the brain is responsible for the cognitive decline.” By making key changes to your diet and lifestyle, you can help prevent, halt, or possibly even reverse brain damage. That being said, if you are struggling with chronic cognitive impairment, schedule an appointment with a neurologist immediately to develop with a long-term treatment plan.