An introductory paragraph serves as a placeholder for your essay, clearly stating what you will cover. It also expresses your position on the topic or question (your thesis).
Like a muscle, our brains need exercise. Whether it’s playing a game of chess or working on a jigsaw puzzle, challenging our minds keeps them sharp.
1. Exercise regularly
Regular exercise is more than just good for your heart and lungs. It can also help keep your brain sharp and improve your mood.
You don’t have to spend hours at the gym sweating buckets to get a workout that benefits your mind. Studies suggest that just 30 minutes of moderate physical activity five days a week is enough to boost your energy, sleep better, and keep your memory sharp.
To make exercise a lasting habit, find a routine you enjoy and stick with it. If possible, schedule your workouts like any other appointment on your calendar to help you commit and stay motivated. Also, try to switch things up so you’re not getting bored with your routine. It may also be helpful to have a friend or trainer who can encourage and support you. Lastly, if you’re just starting out, consult a health professional to create an appropriate fitness plan for your lifestyle.
2. Take up a new hobby
Finding new hobbies can help you find joy and creativity in your life. Taking up a hobby that requires your hands can increase dexterity and improve motor skills, while hobbies that stimulate the brain can improve memory and cognitive function.
Hobbies can also provide a much-needed break from the stress of daily life. In fact, research suggests that people who have a hobby report less mental distress than those who do not have one.
If you want to try a new hobby, consider signing up for dance lessons, taking a photography class, or playing an instrument. These activities can be a great way to express yourself, meet new friends, and get some exercise while you’re at it. These hobbies can even boost your mood by triggering the brain’s natural reward system. A good place to start is with a new activity you enjoy and then gradually build on it.
3. Practice mindfulness
Mindfulness is a technique that can help you learn to accept your thoughts and feelings without judgment. It also helps you be more present in the moment, which can lead to less stress and increased well-being.
Practicing mindfulness can be as simple as sitting in a quiet place and focusing on your natural breathing or on a word or mantra that you repeat silently. If your mind wanders, simply notice it and return to your focus on the breath or the mantra.
A popular form of mindfulness meditation is body scanning, where you focus on the sensations of your body from your feet to your head. For example, you might notice that your feet are tingling or that you have an itch. Practice this on a daily basis to increase your awareness of the present moment.
4. Set goals
If you find yourself fumbling to recall a name or getting lost in the grocery store because you’re distracted, you may need to focus more on mental clarity. This cognitive sluggishness can stem from a variety of issues, from lack of sleep to lingering symptoms of COVID-19.
Setting goals can help you create sustainable habits that support mental health and clarity. Start by writing down a goal that’s specific, measurable, attainable and relevant. Make sure to track and celebrate your progress, as this can boost motivation and give you a sense of accomplishment.
If a big goal feels daunting, break it down into small steps and set realistic timelines. Keep in mind that mental health is a journey and your goals might need to change as life changes.
5. Drink plenty of water
Getting plenty of water is one of the best things you can do to keep your mind sharp. Studies have found that dehydration has a direct impact on cognitive function, making it harder to concentrate and remember things.
Start your day by drinking a glass of water upon waking to replenish fluids lost overnight. Keep a reusable water bottle with you throughout the day so that you can sip regularly to stay well-hydrated.
Also focus on eating foods that are rich in water, such as watermelon, cucumbers, and spinach. Incorporate these habits into your daily routine, and eventually they will become second nature. Try setting reminders on your phone or using apps that help you track your hydration goals to make them more manageable. Also, try pairing hydration with activities that you know boost mental clarity and mood, such as working out or taking a dance class.
6. Meditate
While you may think of meditation as something reserved for religious gurus and hippies, research shows that it can positively affect the brain. It can help you improve concentration and focus, while also reducing stress and anxiety.
Regular meditation can also increase gray matter density in the brain, which improves memory and cognitive function. Plus, it can lower levels of cortisol, a hormone associated with stress.
There are many different ways to meditate, so choose the one that works best for you. Try focusing on your breath or repeating a mantra (a word or sound repeated over and over, often in conjunction with the rhythm of your breathing). If sitting in silence is too hard for you to do at first, try listening to a guided meditation. This way, you can have a calming voice to guide you through the process.
7. Get a good night’s sleep
It’s no secret that getting a good night’s sleep is essential for your overall health. But did you know that it can also help improve mental clarity? In fact, researchers have found that getting seven to eight hours of sleep a night can significantly reduce mental fog and enhance memory.
During the night, the brain deals with information that is received during the day and consolidates memories. It also performs a “cleanup process” that helps remove plaque-forming amyloids and tau proteins associated with Alzheimer’s disease. Getting enough sleep is especially important for older adults as the brain naturally loses its cognitive functions over time. However, this can be offset by a regular exercise routine and a well-balanced diet. By making some simple lifestyle changes, it’s possible to get a better night’s sleep and improve mental clarity.
8. Eat a well-balanced diet
Your brain works 24/7 and needs a constant supply of energy to function properly. It gets that fuel from the food you eat. Choose foods high in protein, healthy fats, vitamins and minerals, and antioxidants to help keep your mind sharp. Studies have shown that eating a well-balanced diet may reduce dementia risk. Try following dietary eating patterns like the Mediterranean diet, DASH diet, or a newer eating pattern called MIND for optimal brain health.
9. Take a brain-healthy supplement
More than a quarter of adults age 50 and older take brain-health supplements, according to the 2019 AARP Brain Health and Dietary Supplements Survey. Despite the popularity of these supplements, little evidence from well-designed studies supports their effectiveness in improving cognitive health.
The most common supplements professing to improve brain function include omega-3 fatty acids, ginkgo biloba and ginseng, along with vitamin E, B vitamins and different combinations of these nutrients. There is stronger evidence that certain diets, such as the Mediterranean and MIND diets, can help protect against mental decline.
Taking brain-boosting supplements without consulting your healthcare provider can be dangerous. These products may contain unpredicted drug interactions and may have unregulated ingredients, which can cause serious health problems. It is best to get the nutrients you need from your diet instead.
10. Practice gratitude
Practicing gratitude can help you develop a positive outlook, improve your sleep and mood, and increase immunity. It can also help you combat negative emotions, such as anger and stress.
Several studies have shown that people who regularly express their appreciation are more satisfied with life than those who don’t.10
For example, a study by Froh et al found that adolescents who participated in a gratitude exercise (counting blessings) reported higher levels of life satisfaction than those in the hassles condition.
Try making a gratitude practice part of your daily routine, such as writing down three things that you’re grateful for each day or night. You can also use a gratitude meditation, such as the one offered by HelpGuide. Practicing gratitude can be particularly beneficial during difficult times. It can help you overcome toxic emotions such as envy and cynicism.
