Morning routine helps maintain memory and concentration

Exposure to natural light, light exercise, and a nutritious breakfast before 10 a.m. can help maintain memory and concentration.

According to Eating Well, in addition to age, brain health is also greatly influenced by habits that take place immediately after waking up. Morning is the time when the biological clock regulates the body's activities, helping the brain stay awake. Maintaining some of the habits below before 10 a.m. can contribute to reducing the risk of memory loss in old age.

Exposure to morning sunlight

Morning sunlight helps the brain recognize the time to start a new day, increases alertness during the day, and makes it easier for the body to fall asleep on time at night. Getting enough sleep and having a stable circadian rhythm are important for memory consolidation and cognitive function. Prolonged poor sleep is a factor that increases the risk of cognitive decline and dementia.

Maintaining the habit of spending about 10-20 minutes walking outdoors or sitting in a place with natural light is beneficial for brain health.

Move your body

Exercising in the morning helps increase blood flow to the brain, providing more oxygen and nutrients to nerve cells. You don't have to exercise heavy, brisk walking, cycling, yoga, swimming or light strength exercises are all suitable options. It's important that you stay consistent most days of the week.

Eat a breakfast rich in protein and good fats

The brain needs steady energy to function effectively, a balanced breakfast helps maintain blood sugar, avoid fatigue or decreased concentration in the middle of the morning. Prioritize eggs, yogurt, soybeans, fish, nuts, and good fats from avocados, walnuts, almonds, and olive oil to help provide nutrients to the brain and support memory retention.

On the contrary, a breakfast with a lot of sugar or refined starch can cause blood sugar to rise and then fall quickly, affecting the ability to concentrate.

Drink enough water immediately after waking up

After many hours of sleep, the body loses water through breathing and sweat. Mild dehydration can also affect your ability to pay attention, remember, and process information. Drinking a glass of water in the morning helps rehydrate the body and aids circulation. Then, you maintain the right amount of water throughout the morning so your brain functions effectively.

Practice breathing

Prolonged stress increases cortisol levels, a hormone that negatively affects the hippocampus - an important area for memory. The habit of spending 5-10 minutes breathing deeply in the morning helps reduce stress, improve concentration, and regulate emotions, according to Times of India.

Control blood pressure and blood sugar from the beginning of the day

High blood pressure, diabetes, and metabolic disorders are all factors that increase the risk of memory loss. Morning is a good time to take prescribed medication, measure blood pressure or monitor blood sugar if necessary.

Good control of chronic diseases will protect blood vessels that feed the brain, reducing the risk of brain damage due to anemia or stroke - causes that can lead to cognitive decline.