10 Ways To Keep Your Brain Sharp

Inside The Brain
3 min readJul 30, 2023

Your brain is the command center that powers our thoughts, memories, emotions, and actions. As we age, it becomes increasingly important to take care of your brain health to maintain cognitive function and prevent age-related decline.

Let’s explore the following ten proven ways to improve memory, enhance cognitive abilities, and boost overall brain health.

1. Engage in Regular Exercise

Physical activity not only benefits your body but also stimulates brain health. Regular exercise increases blood flow to the brain, promotes the release of essential neurotransmitters, and encourages the growth of new brain cells. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training exercises.

2. Adopt a Balanced Diet
What you eat directly affects your brain’s health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for optimal brain function. Include foods like fatty fish (rich in omega-3 fatty acids), nuts, seeds, and dark leafy greens to support cognitive health.

3. Stay Mentally Active
Just as physical exercise benefits the body, engaging in mentally stimulating activities exercises the brain. Reading, solving puzzles, playing board games, learning new skills or languages, and engaging in creative endeavors all help keep your brain sharp by forming new neural connections.

4. Get Sufficient Sleep
Quality sleep is crucial for brain health and cognitive performance. During deep sleep, the brain clears out toxins and consolidates memories. Aim for 7–9 hours of uninterrupted sleep per night to allow your brain to recharge and rejuvenate.

5. Socialize Regularly
Social interactions stimulate the brain and reduce the risk of cognitive decline. Engaging in conversations, spending time with friends and family, and participating in group activities can positively impact brain health and emotional well-being.

6. Manage Stress
Chronic stress can have detrimental effects on brain health, leading to memory issues and cognitive impairment. Practice stress-reduction techniques such as meditation, mindfulness…

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Inside The Brain

Professor Billy O'Connor. Neuroscientist. Medical Educator. University of Limerick Graduate Medical School