Dr Amir Khan has shared five things you can do daily to keep your mind sharp and focused, as he admitted he gets asked about it all the time as people become concerned about it
Maintaining a healthy brain as we age is crucial. Dr Amir Khan confessed that he’s frequently asked how to keep one’s mind “sharp and focused,” particularly during the ageing process, sharing that people often begin to panic about the health of their mind, as well as their bodies, as they get older. “Let’s discuss something we all fret about as we age, keeping our brains sharp and focused,” he proposed.
“Whether you’re balancing work, family life, or simply battling midlife brain fog, there are scientifically proven methods to keep your mind in peak condition.” Take a look at the doctor’s advice below…
1. Get moving
Dr Amir advised: “Remember, exercise isn’t just for your heart, it powers your brain. When you’re active, blood flow to the brain increases, delivering oxygen and vital nutrients that aid brain cell growth.
“Even a brisk ten-minute stroll can enhance focus and memory for hours afterwards”.
2. Nourish your brain
Dr Amir clarified that our brains are “60% fat” and therefore thrive on us consuming “healthy fats”. He suggested: “Think oily fish, nuts, seeds, olive oil. All rich in Omega 3s which safeguard brain cells.
“Include colourful fruits and vegetables for antioxidants, which help combat inflammation and slow cognitive decline”.
3. Make sleep a priority
We’re all aware by now that we need seven to nine hours of sleep a night, as per NHS guidelines, but achieving this can be easier said than done for many.
Dr Amir explained: “Sleep is when your brain literally clears out waste and solidifies memories. So if you’re skimping on sleep, it’s like not backing up your computer; things just stop functioning properly”.
He echoed the NHS guidelines, acknowledging that people might not be thrilled about aiming for so much sleep.
He also advised maintaining a regular bedtime.
4. Stay connected and stay curious
He elaborated: “Social interaction is like a workout for your brain. You’re reading expressions, recalling stories, solving little problems in conversation. And, you can learn something new.
“A language, an instrument, even a new recipe builds new neural connections that keep the brain flexible”.
5. Manage stress
He warned that if you’re under “chronic stress,” over time, this “floods the brain with cortisol” which eventually “can damage memory areas”.
Dr Amir suggested five minutes of “deep breathing or mindfulness” or even better, in his view, “getting outside in nature and daylight”.
This “helps reset that stress response” and “improves focus”.
His concluding remarks were: “So move more, eat smart, sleep well, stay connected, and calm your mind. Remember, your brain is like a muscle. The more you use it, nourish it, and rest it properly, the stronger and sharper it stays”.
Dr Amir then quipped that he needs to ‘take his own advice’.