Learn how to look after your body’s command centre.

The ageing process causes changes in the body’s organs, which become less effective at carrying out their functions. Our brains are particularly vulnerable to the effects of ageing, and if not properly cared for, the result can be problems with concentration, sleep disorders and memory loss.

According to the World Health Organisation, hundreds of millions of people around the world suffer from neurological disorders. More than 50 million people have epilepsy, and 47.5 million suffer from dementia (in 70% of cases this is Alzheimer’s).

However, many studies show that a healthy lifestyle can help to keep the brain in good shape, prevent some conditions and improve quality of life. Habits like a healthy, balanced diet, regular exercise, not smoking, drinking less alcohol and having a good social circle are all known to help.

Eight tips for a healthy head

1. Exercise your neurons

Like any muscle, the brain needs stimulation, particularly after the age of 30. Do crosswords, sudoku or puzzles, or other engaging pastimes. The secret lies in doing exercises that challenge you, which help to keep the brain in tip-top condition. Go to the cinema, the theatre, visit a cultural event and get away from your daily routine from time to time to give your brain a boost.

2. Shake off bad moods

Emotions and cognition are closely linked. Experts say being optimistic and staying in a good mood protects the nervous system, and that young brains are defined by positivity and a hopeful view of the future. It is important to learn how to adapt to change, overcome disappointment and adapt to new circumstances cheerfully.

3. Let it rest

Did you know that not getting enough sleep can cause you to lose brain cells? According to recent studies, sleep speeds up reproduction of the cells involved in mielin production, the material that insulates the nerve endings in the brain and spinal cord. On the other hand, if you do not get enough sleep, proteins build up in the synapes (the structure that passes signals between neurons), making it harder to think and learn.

4. Good food

The polyunsaturated fatty acids found in vegetables, fish and olive oil help to slow cognitive deterioration. Eating vegetables and fruit every day provides the body with numerous nutrients and benefits. The benefits are even greater if you exercise every day.

In contrast, a fatty diet with too few vegetables raises glucose and cholesterol levels and can be dangerous to brain health.

5. Better together

Your social life has an important impact on cognitive development and a good circle of relationships can protect you from developing dementia. Scientific studies also show that living with a partner reduces the risk of developing a neurological disorder by 50%, since we communicate with each other and get more intellectual stimulation. Take part in group activities, stay active at work, join community groups, sign up for group challenges…

6. Move your body

Sport increases neuron production in the hipocampus (the area responsible for learning and memory) and slows the death of others. Activities like walking, cycling and gardening improve blood flow, reduce the risk of diseases like Alzheimer, and prevent cardiovascular illness. Dancing is also excellent, because it stimulates the brain and improves communication, memory and attention. It is recommended you get at least 30 minutes of exercise every day.

7. Learn to relax

In the long term, mental stress can lead to memory problems, learning difficulties and attention deficit. Try to approach situations with a positive attitude, stay calm and try to put problems into perspective. Yoga, Pilates, mindfulness and psychotherapy are helpful for those of us who find it difficult to deal with stress.

8. Feed your brain with books

Frequent reading (one book per week, for example), will improve your powers of concentration, strengthen the synapses and train your memory.

If you want a healthy brain, look after your overall health by eating well, getting enough exercise and controlling stress.

To keep your brain in perfect condition as you age, you need to look after it throughout your life.

This post is also available in: Spanish