Our brains control every aspect of our daily functions, from memory and decision making, to our creative processes and emotions. Keeping it healthy and improving our mental acuity – our mind’s sharpness or intelligence – makes for good health, and good sense.

Brain-Healthy Foods

Your brain isn’t the largest organ in the body (that would be your skin), but it uses the most calories—about 20% of what you consume. Give it a boost by learning what foods improve cognitive function, which is how we think and process information that allows us to carry out our daily tasks.

1. Fatty Fish: Rich in omega-3 fatty acids, fish such as salmon, mackerel, and sardines help build and repair brain cells. Omega-3s are linked to improved memory and learning abilities, and can help regulate your moods.
2. Leafy Greens: Spinach, kale, and broccoli are packed with nutrients like vitamin K, lutein, and beta carotene, which promote brain health and may slow cognitive decline. In addition, the magnesium found in leafy greens can help you relax and lower your blood pressure.
3. Berries: The antioxidants found in blueberries and strawberries can enhance memory and delay aging by reducing oxidative stress and inflammation in the brain that can damage cells.
4. Nuts and Seeds: Almonds, walnuts, and sunflower seeds provide vitamin E, a nutrient that supports brain function and protects against Alzheimer’s disease.
5. Whole Grains: Foods like oats, quinoa, and brown rice improve blood flow to the brain, ensuring steady energy for mental tasks.
6. Spices. Turmeric and ginger offer beneficial anti-inflammatory effects that can improve cognitive function and support a healthy brain.

Other brain-friendly foods and ingredients include avocados, eggs, tuna, certain fermented foods such as yogurt and sauerkraut, and ginkgo biloba. Incorporating these foods and ingredients into your meals can significantly enhance your cognitive abilities while protecting against mental decline.

The Impact of Exercise and Sleep

We know how important physical activity is for heart health, but that is also true for your brain to be at its best. Exercise increases blood flow, delivering oxygen and essential nutrients to the brain. Activities like walking, jogging, or yoga release brain-derived neurotrophic factor (BDNF), a protein that helps nerve cells grow and survive.

Physical activity can also help you sleep better, which is also important for brain health. During sleep, your brain consolidates memories, clears out toxins, and prepares for the next day’s tasks. Chronic sleep deprivation can impair decision-making, attention, and long-term memory.

Experts recommend that adults get between seven to nine hours of sleep per night.

Stimulating the Brain with Activities

If crossword puzzles and games like Wordle, Sudoku and even chess and checkers are among your guilty pleasures, then guilt no more! These and other activities stimulate problem-solving abilities and challenge your brain to think critically. Combine puzzle fun with other activities proven to benefit the brain:

1. Listening to Music: Music activates multiple areas of the brain simultaneously, enhancing mood, memory, and creativity. Playing an instrument can further boost coordination, concentration, and auditory processing skills. And if the music inspires you to move, know that dancing may engage areas of the brain that can help your rhythm and balance.
2. Reading: Immersing yourself in a good book expands vocabulary, improves focus, and enhances empathy. Reading stimulates different areas of the brain to help strengthen neural pathways associated with understanding and problem-solving.
3. Learning a New Language: Acquiring a new language is a powerful workout for the brain. It improves memory, enhances multitasking skills, and even delays the onset of dementia. Apps, language classes, or cultural immersion can make the learning process enjoyable.

Combining Activities for Maximum Impact

For a well-rounded brain workout, incorporate both physical and mental activities into your daily routines. Start with small daily changes: For example, walk while listening to a podcast or audiobook, or walk with a friend to boost your emotional well-being through social interaction. Incorporating brain-healthy foods, regular exercise, quality sleep, and mentally stimulating activities into your routine can sharpen your mental acuity and promote lifelong cognitive health.