For many of us, working out and eating well are intended to improve our outward physical appearance, so it may come as a surprise that healthy lifestyle habits can improve brainpower as well. Whether your plan involves diet and exercise alone or you choose bariatric surgery as the first step on your weight loss journey, a healthy lifestyle boosts brain health in a number of ways.
Fuel the engine
Your brain needs nutrients just like your heart and muscles do, and a healthy diet high in protein and healthy lipids and low in carbohydrates can significantly boost brainpower. Broccoli, for example, is high in Vitamin K, which is known to enhance cognitive function, and almonds are rich in zinc, which has been linked to improved memory. Oily fish like mackerel, salmon, trout and herring are also excellent additions to your diet, providing essential fatty acids (EFAs) that may help to ward off Alzheimer’s disease and memory loss. Additionally, fatty acids reduce the effects of weight-related conditions, such as heart disease, high blood pressure and high triglycerides.
Run for your brains
Exercise also has a major impact on brain health, and as Elizabeth Renter of Fox News points out, the benefits to your brain can become apparent much more quickly than the benefits to your body. When you exercise, your body increases its production of hormones like BDNF (brain-derived neurotrophic factor), which stimulates communication between your brain cells and sparks growth and development of neurons and blood vessels in your hippocampus, thereby improving memory. While a variety of exercise can help out your brain function, a study by the University of Illinois found that simply walking for 40 minutes a day, three times a week can increase brain activity and boost cognition.
Weight maintenance for your brain
Maintaining a healthy lifestyle is not just a way to improve cognitive function in the immediate future, it’s also a long-term investment in brain health. According to Wendy Leonard, Healthline’s Master of Public Health, being overweight doubles a person’s risk of developing Alzheimer’s disease. Researchers at the University of Pittsburgh scanned the brains of 94 people over the age of 70, and found that overweight individuals have 4 percent less brain tissue than people of normal weight. Some people find it difficult to achieve and maintain a healthy weight on their own through diet and exercise, so for them, bariatric surgery can help kick-start this process.
Drink your way to intellect
Everything you bring into your body affects you, and that’s not limited to food. Staying hydrated is essential to brain health, and the positive effects can be almost immediate. In a study outlined by Shape Magazine, dehydrated women reported headaches, difficulty concentrating and decreases in mood and energy. And as essential as drinking lots of water is, it’s also important to stay away from sugary soda and carb-heavy alcoholic beverages, which cause dehydration and can lead to weight gain.
Dream good thoughts
Another key to staying healthy is getting enough sleep. Squeezing in a full eight hours every night can be a challenge with our increasingly hectic lifestyles, but it’s essential. A full night’s rest reduces stress levels, which helps your brain function and also lowers cortisol levels, which is good for weight loss. Not getting enough sleep can lead to weight gain, and recent studies have also linked lack of sleep to loss of brain cells and increased risk of Alzheimer’s disease.
If you’re wondering how to increase brain power, improving your physique is an important step.
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