When you reached adulthood, scientists thought your brain stopped growing new cells.Current research shows that this is not true.As you get older, you can grow new brain cells and even reverse some of the natural brain cell loss that occurs with age.If you want to encourage your brain to grow new cells, you need to adopt healthy habits.Staying away from tobacco, limiting alcohol use, and managing health conditions can help protect your brain cells.
Step 1: Aerobic exercise is good for you.
Working out increases your brain power.Moderate aerobic activity, such as swimming, power walking, or jogging, can be incorporated into your regular routine.You could aim for 30 minutes of jogging a day.Regular aerobic exercise over a long period of time is more effective at stimulating brain cell growth than other forms of exercise.Talk to your doctor or physical therapist if you don't know what kind of aerobic activity is right for you.
Step 2: Relax by doing stress-relieving activities.
The growth of new brain cells can be stimulated by activities that reduce stress and give you a sense of wellbeing.Try to set aside at least a few minutes each day to do things that bring you pleasure and help you relax, such as: Doing yoga or meditating.
Step 3: Try challenging mental exercises.
Your brain is encouraged to grow new cells when you flex your mental muscles.Brain exercises that expose your mind to new stimuli and ideas are called "neurobics."Playing 3D video games, learning a new skill, or reading about a subject you have never studied are a few things you could try.
Step 4: Eat foods that are rich in vitamins.
Antioxidant-rich foods can help protect your brain cells from damage and promote the growth of new healthy cells.Omega 3 can be found in fish and flaxseed.There are lots of brain- boosting foods in your diet, such as: vegetable oils, nuts and seeds, leafy greens, green tea, and Blueberries.
Step 5: Talk to your doctor if you want to cut calories.
Eating a diet that is high in calories may affect your brain's ability to create new cells.The growth of new brain cells can be encouraged by limiting the number of calories you eat.Ask your doctor if you can reduce the number of calories you eat.Studies show that following a restricted diet in which you eat 70% of your calories is beneficial to your brain and overall health.Don't try a restricted diet without talking to your doctor.
Step 6: Ask your doctor if there are supplements that boost brain growth.
There are substances that can help your brain grow.There is evidence that certain vitamins and supplements can help.Your doctor can give you recommendations.Taking supplements may make it easier for your brain to produce new cells if you have a deficiency.
Step 7: If you already smoke, quit.
Smoking tobacco can damage your brain cells and prevent new ones from growing.If you already use tobacco products, stay away from it.Talk to your doctor if you don't know what to do to stop smoking.They can prescribe drugs to help you quit.
Step 8: Only drink in moderation.
Long-term problems with memory, thinking, and learning can be caused by drinking too much alcohol.New cells in your brain can be disrupted by it.If you are a woman or a man, limit yourself to no more than 1 drink per day.1 alcoholic drink is defined as 1.5 fluid ounces of 80-proof spirits, a 5 fluid ounce glass of wine, or an ounce of beer.Talk to your doctor if you are concerned about how your drinking is affecting your health.
Step 9: Maintaining an active social life is important.
Spending time with friends is good for your brain.Socializing helps keep the connections between your brain cells active, preventing some of the loss of brain function associated with conditions like Alzheimer's and dementia.Try to hang out with a friend at least once a week.You can reach out to your friends over the phone or on social media if you can't socialize in person.You can make new friends if you don't have much of a social network.You can meet people by taking a class at a community center, joining a social club, or volunteering.
Step 10: Take care of your cholesterol and blood pressure.
As you get older, you're more likely to have high blood pressure and bad cholesterol.If you want to keep your brain young and healthy, you need to work with your doctor.Eating a well-balanced diet, getting plenty of exercise, and maintaining a healthy weight are some things you can do.
Step 11: It's a good idea to protect your head during sports or dangerous activities.
Even if you don't have a concussion, any kind of head injury puts you at risk for brain damage.If you do work that puts you at risk of head trauma, wear protective gear.Always wear a helmet while riding a bike, motorcycle, skateboard, or rollerblade.You should wear a hard hat if you work at a construction site.
Step 12: Get plenty of sleep.
If you are an adult, try to get at least 7 hours of sleep each night.If you are a teen, aim for 8.While you sleep, your brain heals itself from the stresses of the day.It helps you to learn and retain new memories by processing information you pick up during the day.If you go to bed and wake up at the same time every day, you can improve your sleep.Establishing a routine for sleep.You could take a warm shower before bed or read a book.At least half an hour before sleep, turn off all bright screens.It's a good idea to keep your bedroom quiet, dark, and comfortable.It's a good idea to avoid stimulants a few hours before bed.
Step 13: Depression and other mood disorders can be treated.
Depression and anxiety can make it harder for you to think clearly if you don't get the treatment you need.Treatments can help you manage these conditions and restore your brain's health.Depression and anxiety can be treated with a doctor or a counselor.There are possible treatment options.Many people benefit from different treatments.