8 Habits that Make the Brain Young and Sharp until Old Age

Illustration (Freepik)

YOGYAKARTA - As we get older, our ability to remember and think will decrease. However, this decline does not have to happen quickly or drastically. Unconsciously, our daily habits determine whether the brain ages faster or stays young even though it gets older.

A study shows that there are 8 healthy habits that can help slow down the biological aging of the brain. These habits were originally made to maintain the heart, but it turns out that the benefits extend to brain health. What are these habits? Check out the discussion.

8 Healthy Habits That Keep the Brain Young

The brain is highly dependent on blood flow, oxygen, and the body's metabolic balance. When lifestyle habits support overall body health, the brain is also protected. Quoted from Efamol.com, the following are 8 important habits that keep the brain young:

Regular physical activity

Physical activity increases blood flow to the brain so that brain cells get enough oxygen and nutrients. Try to exercise at least 2.5 hours at moderate intensity, such as brisk walking, or 75 minutes of vigorous activity, such as running, per week, every week.

Healthy eating patterns

A diet that focuses on fruits, vegetables, whole grains, and lean protein helps maintain brain health. Proper nutrition supports long-term thinking and memory function. Conversely, limit processed foods, saturated fat, and sugar. Excess consumption can accelerate cognitive decline.

Maintain a healthy weight

Maintaining an ideal body weight helps maintain the balance of the body and brain metabolism. Body Mass Index (BMI) is used as an indicator of body weight relative to height. The UK National Health Service (NHS) recommends an optimal BMI between 18.5 and 24.9.

Quality sleep

Sleep is an important time for the brain to recover and process memories. Lack of sleep can interfere with concentration and emotional stability. If it happens continuously it can increase the risk of cognitive decline. It is recommended to sleep 7-9 hours every night so that the brain and body function optimally.

Avoid smoking.

Smoking damages the blood vessels that supply blood to the brain. As a result, the flow of oxygen and nutrients to the brain is disrupted and accelerates brain aging. If you smoke, quitting is one of the best things you can do for your brain and overall health.

Controlling cholesterol

Cholesterol is a fat-like substance produced by the liver and also comes from food. LDL (Low-Density Lipoprotein) or also called "bad" cholesterol because it causes plaque buildup in the arteries and limits blood flow to the brain.

On the other hand, HDL (High-Density Lipoprotein) is known as "good" cholesterol, helps remove cholesterol from your bloodstream and transports it to your liver to be disposed of. In this case, you need to regularly check your cholesterol levels.

Controlling blood sugar

Blood sugar or blood glucose is the body's main source of energy and comes from the food you consume, especially carbohydrates. High blood sugar levels can damage blood vessels and trigger inflammation. In this case, health workers can measure blood glucose and give recommendations on how to reduce and control your blood sugar levels.

Controlling blood pressure

Keeping blood pressure within the normal range is essential for overall health, including the brain. The NHS states that normal blood pressure is between 90/60 mmHg to 120/80 mmHg. Therefore, you need to check your blood pressure regularly and consult a doctor or health worker.

So that's the discussion of 8 habits that keep the brain young. By implementing the eight habits above, the biological aging of the brain can be slowed down. This simple step will help maintain your brain health as you get older.

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