In today’s fast-paced world, maintaining a sharp and healthy mind is more important than ever. Dr. Howell, a renowned expert in brain health, offers practical and natural strategies to enhance cognitive function.
Here are seven of Dr. Howell’s top tips to boost your brain power naturally and keep your mind in tip-top shape.
1. Try New Things
Engage your brain by trying new experiences and challenges. This stimulates grey matter, which is crucial for memory, decision-making, and emotions. Whether it’s learning a new language, cooking a new recipe, or solving puzzles, embracing new activities enhances neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections.
Do something that interests you. Keeping your brain stimulated is key to keeping yourself interested in a task at hand.
Choose to do something because you want to, not because someone else wants you to but because you want to. When we enjoy something we are more likely to be motivated to continue.
For me, I would like to try out using AI tools to create things. I have learned to use Suno to create music with video in the background.
Have posted my video on my YouTube channel. Very interesting indeed.
2. Exercise Regularly
Physical activity is a powerhouse for cognitive health. Exercise not only improves overall health but also boosts cognitive performance and delays brain aging. Aim for at least 150 minutes of moderate-intensity exercise each week. Walking, cycling, or even dancing can invigorate your brain and body alike.
I like running and my routine is every Saturday morning go for 10km around my home. After the run, I will buy breakfast for my family at the local Teck Ghee Court Market.
Here is the YouTube I have created using AI tool Suno with my recent run along the Ulu Pandan Park Connector.
3. Eat Whole Foods
Your diet plays a crucial role in brain health. Embrace a Mediterranean-style diet rich in whole foods like olive oil, nuts, fish, lean meats, fruits, and vegetables. These foods are packed with nutrients that support cognitive function and protect against cognitive decline.
A healthy diet is imperative to our physical well-being and also cognitive health as well. Good nutrition improves our cognitive function. Research has shown that having cereal for breakfast can improve our performance on some cognitive tests.
4. Stay Social
Social connections are vital for brain health. Engaging with friends, family, and communities enhances cognitive performance and can delay the onset of dementia. Make time for social activities, whether it’s a coffee date or a family gathering, to keep your brain engaged and active.
Here is one of the events I attended with my family at OCBC Square for my 2nd daughter’s dancing competition. Well done, I am proud of you, Zonelene Tay.
5. Manage Blood Pressure
High blood pressure can restrict vital blood flow to the brain, potentially leading to cognitive issues. Keeping your blood pressure in check ensures that your brain receives the oxygen and nutrients it needs to function optimally. Regular check-ups and a healthy lifestyle can help maintain healthy blood pressure levels.
I have purchased Omron Automatic Blood Pressure Monitor HEM-7121 and use it to monitor my blood pressure at home. It is a very simple process. You can do it too.
6. Prioritize Sleep
Getting 7-9 hours of quality sleep each night is essential for brain health. Sleep is the time when your brain processes information, consolidates memories, and clears out toxins. Ensure a restful night’s sleep by maintaining a regular sleep schedule and creating a relaxing bedtime routine.
Research has shown that 7 hours of sleep for adults is optimal. Too little or too much sleep is no good.
7. Maintain Healthy Blood Sugar Levels
High blood sugar can damage your brain over time. It’s crucial to monitor and manage blood sugar levels to prevent nerve damage and cognitive decline. A balanced diet and regular exercise can help maintain healthy blood sugar and protect your brain.
8. Set Goals and Targets
Goals should be SMART – Specific, Measurable, Achievable, Realistic, and Timely. Set a target date and write it down. Try to set short-term goals that act as stepping stones to the longer-term goal.
Examples of goals and targets are reading a book or learning a new musical instrument. It can also be completing a Marathon run before you reach 60 years old (I achieved it last year when I told myself about it).
Final Thought
By incorporating these natural strategies into your daily routine, you can boost your brain power and enjoy a healthier, more vibrant life. Dr. Howell’s tips offer a holistic approach to cognitive health, combining physical, social, and dietary elements to keep your mind sharp and resilient for years to come.
