It is a normal part of the aging process for your body to undergo many types of changes. While you will notice changes in your joints, skin, bones, muscles, and even your ability to manage your weight, one of the most frustrating age-related changes is what can happen with brain. Although it is related to age cognitive decline It’s an expected part of getting older, and there are steps you can take to slow the process down. In fact, eating a breakfast routine in the morning may help slow brain aging.
Before we get to your breakfast routine, let’s take a look at what can influence how quickly your brain ages. Cognitive decline can be affected by many different factors, such as how active you are, how much sleep you get, whether or not you smoke tobacco, and what your overall diet looks like. according to National Institute on AgingThere is a long list of steps you can take to take care of your cognitive health as you age, based on these factors. This includes things like keeping your mind active and watching blood pressurestay social, limit alcohol and tobacco consumption, and eat nutrient-dense foods.
If you’re looking to implement healthy habits for your brain, your morning routine is a great place to start. That’s why we’ve formulated a 4-step breakfast routine to slow brain aging, which is based on expert input from nutrition experts and scientific research. Read on to find out more, then be sure to check out 5 worst foods for your brain.
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The first step in your breakfast routine technically starts the night before, because you’ll want to set yourself up to get enough sleep. According to a recent study published in asleepShorter nighttime rest periods are associated with faster cognitive decline and brain aging. So, do your best to go to bed earlier the night before and give yourself the freedom to get up at a time that will give you enough rest.
Once you wake up, the next thing you want to do is grab a glass of water. Your body naturally loses fluids and electrolytes throughout the night, especially if you sleep with your mouth open. Also, if you eat salty food, drink alcohol, or take a dehydrating medication before bed, you may be more dehydrated in the morning, too. to me Frontiers in Molecular Biological SciencesDehydration can speed up the aging process of the brain in people with dementia. That’s reason enough to make sure you stay hydrated throughout the day and drink plenty of fluids, and replenishing your body first thing in the morning is an easy way to start.
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Staying physically active is important for your brain health as you age, so the next step in your routine is to get a little movement. This could be light yoga, a brisk walk, a trip to the gym, a bike ride, or even a fun morning dance session. according to Center for Disease ControlConsistent movement can help with anxiety, memory, problem solving, and better emotional balance. one study Even found that in adults who are more sedentary and don’t exercise regularly, dementia was almost twice as common as in those with a more active lifestyle.
Before you move, you’ll need to fuel your body with a snack, like fruit and nuts, for example.6254a4d1642c605c54bf1cab17d50f1e
Manker also suggests drinking a cup of green or black tea early in the morning. “The caffeine and L-theanine in tea may offer cognitive benefits and improve mental clarity and work performance throughout the day,” says Manaker. “fact, Sectional study They showed that participants who drank more tea felt less tired and reported higher levels of personal work performance.”
Eating a well-balanced breakfast may be one of the most important steps in your morning routine, and it’s the perfect way to pack in some nutrients important for brain health.
“After your workout, a well-balanced breakfast that includes a source of choline, like eggs, can fuel your brain,” says Maniker.
Trista Best, MPH, RD, LD in Balance One Supplementsadds that including antioxidants and key minerals like iron, magnesium, and zinc can also help your cognition as you age.
“Iron is needed to carry oxygen to the brain and is found in foods like red meat, eggs and fortified cereals, magnesium is involved in brain function and is found in nuts, green leafy vegetables and whole grains, and zinc is included in the synthesis of neurotransmitters and is found in animal protein, nuts and seeds,” says Best. Antioxidants also help protect the brain from oxidative stress, and some of the breakfast options with the highest levels of antioxidants include berries, cherries, apples, prunes, pecans, and spinach.
Once you’ve chosen your hearty, well-balanced breakfast, you may want to enjoy it with a friend, family member, or while you’re on the go with that person you haven’t spoken to in a while. This is because Research has shown Socialization can improve cognitive performance in the elderly. So, no matter your age, talking to your loved ones while you eat can help keep your brain sharp, and it can also help you get in the habit of staying social as you get older.
Another way to enjoy breakfast while improving your cognitive health is to play a mind game or solve a puzzle while you eat. Research shows that brain training games can help Memory improvementattention and focus in the short term, and some studies have found that it may have long-term effects on Reducing the risk of dementia.
For the coffee lovers out there, your final step in this routine is to freely enjoy your favorite cup of joe. There are many research studies that support the relationship between caffeine consumption and cognitive performance. Especially in the elderly. Some studies have even found that Regular coffee consumption May reduce the risk of Alzheimer’s disease and dementia. If you’re not already a coffee fan, don’t worry, you can still get some brain health benefits from drinks like tea, as mentioned above.
