Exercise, walks and technology: methods for maintaining brain activity every day
Our brain requires constant attention, just as our body does. It controls all our actions, thoughts, and emotions, so by taking care of its health, we can maintain clarity and independence for many years to come.
While we can’t change genetic factors or age, we can choose the proper diet, sleep patterns, and activity that reduce the risk of disease and improve our mood. The brain’s neuroplasticity continues to develop over the years if we provide it with new tasks and adopt healthy habits.
“Your brain values routine,” says neuroscientist Nicole Vignola.
Optimal results are achieved through small but regular efforts. Physical activity is a key component. Aerobic exercise acts as a “feeder” for the brain, as during training, the protein BDNF is released, which strengthens the connections between nerve cells. It can be jogging, swimming, dancing, or even just a brisk walk — the important thing is that you enjoy it.
“Physical activity increases blood flow, improves serotonin and dopamine levels, and stimulates the growth of new cells in the hippocampus,” adds Dr. Caitlin Hall.
Strength training is also essential. Working with dumbbells, kettlebells, or performing exercises using your own body weight helps strengthen the gray matter, reduces stress and anxiety, and regulates blood sugar levels. It is best to do such exercises two to three times a week, Vignola emphasizes.
Breaks from constant noise are also significant. Modern technology keeps us in a state of tension, distracting us with a stream of news and messages.
“Chronic stress increases cortisol levels, which negatively affects memory and emotional balance,” warns neurophysiologist Inmaculada Rodríguez Ulesia.
She recommends taking breaks for yourself, such as short walks without your phone, a few minutes of deep breathing, or meditating in silence. These small steps gradually strengthen the brain and contribute to its calm work.
Previously, we reported on six foods that can improve your concentration and mental activity.
Additionally, we have a simple rule for those who wake up tired, with details available on our website.
Don’t forget about foods rich in vitamins and minerals that will make your diet even healthier.
