Caring for your brain is key to preventing conditions like depression and dementia. But how should you go about it? American neuroscientists and neurologists have outlined five essential practices to boost your mental strength.
Walk Every Day: A Simple Act with Powerful Effects
Walking might not seem directly linked to brain health, but Dr. Wendy Suzuki, a neuroscientist at New York University, assures us that walking for just 10 minutes daily can significantly reduce anxiety and depression. “Everyone can walk, and it has an immediate impact on your mental strength,” she shared at a TED Intersections talk. Walking boosts dopamine and serotonin—key neurotransmitters for emotional balance—and promotes new neuron growth. Even if you’re sedentary, it’s never too late to start. The benefits are immediate.
Challenge Your Brain for Peak Performance
Your brain needs regular stimulation to stay sharp. Dr. Richard Restak, a neurologist and author, advises avoiding boredom by learning new words and doing memory exercises. Dr. Lisa Feldman Barrett also suggests stepping out of your comfort zone. Whether learning a new language, exploring new places, or meeting new people, the key is to make challenges just difficult enough to feel slightly uncomfortable.
Surround Yourself with Positive People: The Power of Social Connection
Social interactions are crucial for longevity and brain health. Dr. Wendy Suzuki highlights that human relationships stimulate the brain and reduce stress. Laughter and pleasant conversations can lower stress levels. Sharing a nutritious meal or a walk with loved ones enhances this positive effect.
Build Emotional Intelligence
A resilient brain knows how to manage emotions effectively. Dr. Lisa Feldman Barrett talks about distinguishing between raw emotions and our interpretations: “Seeing distress as anger or a need for rest can change our responses.” Dr. Wendy Suzuki advises mentally revisiting happy memories to reignite positive emotions.
Evaluate Your Brain Health with This Test
Want to know where your brain stands? The Brain Care Score, created by researchers including Dr. Jonathan Rosand from Harvard University, evaluates cognitive health. The assessment includes questions about:
- Manageable stress levels
- Smoking habits
- Resting blood pressure
- Sleep duration (fewer than seven hours)
A high score is linked to a lower risk of depression, stroke, and dementia, according to a study in Frontiers in Psychiatry. Even a low score isn’t definitive. “You can improve it by targeting specific areas,” assures Dr. Rosand.
Incorporate these five practices into your routine to give your brain the best conditions to stay sharp, healthy, and strong for years. Start today to boost your mental strength and build resilience!
**5 habitudes essentielles pour préserver votre santé mentale selon des neurologues**
This article first appeared on doctissimo – Author: Sihem Boultif
