Regular exercise to sleep: 5 effective ways to be mentally healthy

As you age, the mind begins to age as well. Changes in the body are easily visible; however, time slowly reveals the decline of memory. To lower your risk of developing Alzheimer’s disease or other mental illnesses, here are some important but effective recommendations for enjoying a happy and healthy old age.

1) Very sleepy
Sleep is essential for the health of your brain. According to some theories, sleep helps remove abnormal brain proteins and consolidate memories, thereby improving overall memory and brain health. Therefore, you should get seven to eight hours of uninterrupted sleep per night. Consecutive sleep allows your brain to consolidate and store memories more effectively.

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2) Healthy diet
Your diet has a significant impact on the health of your brain. Include whole grains, fish, and healthy fats like olive oil in your diet. Studies show that people who closely follow a Mediterranean diet are less likely to have Alzheimer’s disease than people who don’t follow the diet. More research is needed to determine which aspects of your diet significantly influence your brain function. However, the omega fatty acids found in extra virgin olive oil and other healthy fats are known to be essential for cell function, appear to reduce the risk of coronary artery disease, improve mental focus and prevent cognitive decline in old people.

3) Regular exercise
Exercise has a host of well-documented benefits, and regular physical activity appears to be beneficial for the brain. Several studies have found that physically active people are less likely to experience decreased mental function. The benefits of exercise increase blood flow to the brain. It also tends to counteract some of the natural reduction in brain wiring that occurs with aging, reversing some of the problems. Try to get 30 to 60 minutes of activity several times a week. You can walk, swim, play tennis, or do moderate aerobic activity that gets your heart rate up.

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4) Keep your mental activity
Your brain is similar to a muscle in that you must use it or lose it. You can engage in many activities to keep your brain sharp, such as crossword puzzles or Sudoku, reading, playing cards, or putting together a puzzle. Consider it cross brain training. To increase effectiveness, incorporate a variety of activities. For example, reading or solving puzzles can give your brain an equally good workout.