When it comes to improving your brain health, the solution might be simpler than you think.
The most transformative action you can take right now is to increase your level of physical activity, Wendy Suzuki, Ph.D., a neuroscientist and professor of neural science at New York University, shared in a TODAY segment aired June 27.
"Every single time you move your body, you are releasing a whole bunch of neurochemicals, and I call it a neurochemical bubble bath for your brain."
These chemicals include dopamine and serotonin that elevate mood, as well as growth factors that stimulate the growth of new brain cells in crucial areas like the hippocampus, essential for learning and memory.
Exercise is also responsible for increased synapses in the prefrontal cortex, where information is processed and contextualized, which increases the ability to make decisions, reason and express ourselves.
"What it's doing is basically helping you grow a big, fat, fluffy brain, every time your moving," she said.
Suzuki suggests aiming for 30-minute increments of aerobic exercise three to four days a week. Exercises can range from running or biking, to simply pushing a grocery cart around the store or gardening, she said.
Practical tips for enhancing brain health
Aside from exercise, Suzuki suggested several other lifestyle factors to consider that contribute to optimal brain health:
- Sleep: About eight hours of sleep a night is critical for brain health. It allows the brain to recharge, reorganize, regulate emotions and remove waste that builds up during the day.
- Stress management: Stress impedes the brain's cognitive function, memory and ability to pay attention. Suzuki suggested deep breathing, meditation and exercise breaks to alleviate stress and improve overall brain health.
- Social connection: Whether it's people or pets, our brains are wired to crave interactions with others. Not only does socializing stimulate the brain's memory, but it also activates neural networks and stimulates our attention.
- Nutrition: What's good for our body is also good for our brain. Simply put: Brain foods are a real thing. A diet rich in protein, omega-3 fatty acids and antioxidants helps support brain function. Foods like nuts, salmon, beans and blueberries are great to keep in mind the next time you go grocery shopping.
