Keeping your brain healthy? Here's how (5 tips)

1. Get Enough Exercise

Exercise is not only good for the body but also for your brain. Regular physical activity leads to the release of neurotrophins - substances crucial for the development, growth, and functioning of the brain. These substances stimulate the creation of new brain cells, facilitate new connections, and ensure that various brain cells continue to receive oxygen and energy.

The recommendation for adults is to engage in at least 2.5 hours of moderate-intensity exercise per week and perform muscle-strengthening exercises twice a week. So, you don't have to break a sweat every day. Thirty minutes of brisk walking or cycling each day is sufficient!

2. Healthy Eating

Eating healthy also contributes to keeping your brain in good shape. By following the "Schijf van Vijf" (3) (Dutch nutrition guide) and maintaining a varied diet, you'll get almost all the nutrients you need for a strong body and healthy brain.

Some foods are known as real brain food, especially those rich in omega-3 fatty acids, vitamin B, and antioxidants (1).

Consider:

• Green vegetables (kale, spinach, and broccoli)
• Walnuts
• Berries
• Tea and coffee
• Fatty fish

Generally, food good for your heart and blood vessels is also beneficial for the brain. Of course, you can also opt for Omega-3 supplements to ensure you get these brain-boosting nutrients daily.

3. Be Cautious with Alcohol and Drugs

A glass of alcohol after a long workweek can be relaxing, and there's nothing wrong with that. However, excessive alcohol and drug use can cause significant harm.

With more than 25 glasses per week, there's already a risk of brain damage: the brain functions less effectively, leading to difficulties in memory and cognitive functions. In heavy drinkers, the brain can even shrink by up to 15%.

Prolonged use of drugs can also affect the brain. Certain substances like dopamine (a chemical that makes us feel satisfied and rewarded) are excessively produced during a drug trip. The brain adapts by producing less dopamine on its own. In addiction, the brain no longer produces dopamine naturally, and the addict can only find happiness through the drug.