Just as any form of exercise improves your physical health, it is equally important to work out your brain which is at the center of everything we do. This vital organ governs our thinking, memory, learning, and everything else (emotions, behavior). No matter your age, it is important to keep your brain in good shape. This will lower your risk of developing dementia, which is prevalent worldwide (around 50 million people are dealing with dementia globally).

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Doctors have reported a rise in the cases of increasing forgetfulness with individuals reporting of misplacing vital items, missing appointments and finding it difficult to focus. The good news is there are a wide range of activities that can help you stay on top of your brain game, which this article aims to highlight. No matter you are 30 or 90, it is always a good time to adopt measures to stay ahead of the brain game. According to studies, the following activities can help lower the risk of cognitive decline and dementia.

Brain workouts- Like the rest of your body, your brain too can reap immense benefits from exercises. These exercises are aimed at keeping the mind sharp, and include Sudoku puzzles, crossword puzzles, having fun with a Jigsaw puzzle, strategy games like chess, Scrabble. You can also stimulate your brain by learning a new language or playing a musical instrument or reading or teaching. Research has found a significant delay in the onset of symptoms of Alzheimer’s among individuals that are bi- or trilingual.

Eat smart- What you eat plays a significant role in how your brain functions. Clogged arteries reduce oxygenated blood flow to the brain. This means your diet should comprise more foods that don’t clog arteries, which include a variety of fruits and vegetables, and foods rich in Omega-3 fats, such as nuts and fish (mackerel, salmon, tuna, herring). Foods high in saturated fats and cholesterol are known to clog arteries, so it is best to stay away from these.

Stay hydrated- Make it a point to gulp down 6-8 cups of fluid (water, low-fat milk) each day. Our brain requires sufficient fluids to function properly (inadequate levels of fluid can give rise to cognitive issues), since fluids eliminate toxins that interfere with the functioning of brain, take nutrients to the brain, and most importantly, water eases the communication between brain cells. Fruits and vegetables are other good sources of fluid.

Walking- The importance of walking for both our physical and mental well-being cannot be emphasized enough. We already know about the benefits of oxygen for our brain. Walking is an aerobic exercise that helps increase supply of oxygen to the brain. It’s high time you incorporated walking in your daily life.

You can also engage in activities that compel you to think on your feet, such as debates. This will help improve cognitive function, which means improve the ability to clearly think, properly learn and remember.