The brain, one of the most complex and fascinating parts of the human body, is actually the conductor of the organism. It ensures all functions of the body including cognitive brain functions, memorization, learning, concentration abilities, and communication. Thus, one cannot discuss mental health without considering brain health: the two are intimately linked.

For good overall cognitive functioning and our psychological well-being, it is therefore important to ensure good brain health, starting with good lifestyle habits and a varied and balanced diet at all stages of life.

In young people, a well-nourished memory is essential for excelling in studies. Several studies show that a healthy diet promotes both better morale and improved academic results.

Adults, meanwhile, rely on their cognitive faculties to perform well at work. With aging, it is not uncommon to observe a decline in mental sharpness, influenced not only by natural aging but also by stress, overwork, nutritional deficiencies, and certain pathologies.

To optimize brain performance, it is not enough to eat well. Lifestyle habits also play a crucial role. Here are some practical tips for maintaining our brain and preserving cognitive health:

Cultivate Serenity

Chronic stress is recognized as a major obstacle to optimal cognitive function. Stress hormones, by directly targeting the regions of the brain responsible for memory, can impair our ability to remember. Finding effective ways to relax is essential, especially for those dealing with memory disorders. Take our stress quiz

Prioritize Sleep

 Adequate sleep is crucial for the well-being of our brain. Although our sleep needs are estimated at about 8 hours per night, many settle for only 6-4 hours. This can have significant repercussions on our mental health and our ability to function daily. Take our sleep quiz

Stimulate the Mind

Just like physical exercise for the body, the brain needs to be regularly stimulated to maintain its shape. Varied intellectual activities, including memory exercises and cognitive challenges, play a key role in maintaining brain function.

Move Regularly

Regular physical activity, practiced at least three times a week for a duration of at least thirty minutes, is beneficial for the mind as much as for the body. A well-established exercise routine can significantly improve our mental capabilities.

Avoid Alcohol and Tobacco

The consumption of alcohol and smoking have a negative impact on our brain. Alcohol, even before being processed by the liver, can cause damage to brain cells, while the harmful compounds in tobacco smoke are also deleterious to our mental health.

Maintain Constant Intellectual Curiosity

Keeping a constant intellectual curiosity is an essential strategy to preserve the youth and sharpness of mind. Whether through reading, puzzles, learning new skills, or even engaging discussions, actively engaging different parts of the brain not only helps to strengthen existing neural connections but also to create new ones.

Address Nutritional Deficiencies

Taking dietary supplements is part of an overall approach to preserving brain health and general well-being. Our diet plays a central role in maintaining good physical and mental health. But even the most balanced diets can sometimes lack certain essential nutrients. This is where supplements come in, providing the brain and body with the vitamins, minerals, and other nutrients needed to function optimally.

It is therefore recommended to take:

• B vitamins (B complex) which help maintain a good memory. They act on three essential elements for your brain: the absorption of glucose by your body, the transport of oxygen, and the production of certain neurotransmitters.

• Omega-3s, EPA and DHA increase the secretion of serotonin and dopamine, which promote good mood and memory. They help maintain the health of nerve cells in the brain. More importantly, they also facilitate communication between nerve cells, stimulate new neurons and their connections! And these benefits for the body are reflected in the memory, which is quickly improved!

• Vitamin D, necessary for maintaining good cognitive health throughout life. Low levels of vitamin D contribute to the risk of cognitive decline and dementia in the elderly. It thus appears wise to maintain high levels of vitamin D.

• Zinc, a trace element present in small amounts in the body, is a cognitive stimulant with a positive action on memory and learning. It is found in oysters, calf liver, meat, egg yolks, whole bread, and cooked lentils.

• Ginkgo Biloba improves memory and concentration. It reduces the effects of premature aging on the brain and promotes good blood circulation in the brain.

• L-theanin, already recognized for relieving stress disorders, improving mood, and maintaining normal sleep, is a precursor of GABA (gamma-aminobutyric acid), a molecule we naturally secrete, and which is renowned for its effects on memory and neurons. It is also good for improving memory and attention disorders related to age and concentration abilities.

 

Adopting these lifestyle habits can greatly contribute to keeping your brain healthy and thus optimizing your cognitive capacities in the long term, and significantly strengthening your memory.

 

The Adrien Gagnon team.