How to keep your brain healthy? This is a question that many people are asking, especially since brain health has been gaining more attention in the past few years. As we age, it's mrigore important than ever to keep our brain healthy. Studies have shown that there are simple things we can do to boost brain health and reduce the risk of developing dementia or Alzheimer's disease. In this article, we will discuss six ways you can keep your brain healthy and functioning at its best!
Overview
Your brain is one of the most important organs in your body and is responsible for your cognitive health. It combines creativity with emotion, coordinates movement from making eggs to tying shoelaces, keeps your best childhood memories, and can solve the Rubix's cube. We often take this power for granted and many people don't think about brain or mental health until they experience memory or cognitive problems.
Before discussing the various ways you can improve your brain health, it is important to understand how the brain functions. This will help raise your level of awareness on this topic and better understand the role that each part of our brain plays.
The brain consists of two hemispheres, the left and right. The left brain is logical, sequential, and analytical while the right brain is more creative, intuitive, and global. Each hemisphere has four lobes: frontal, temporal, parietal, and occipital.
The prefrontal cortex is in charge of higher-level thinking such as planning, decision making, and impulse control. The temporal lobes are important for processing auditory information, forming long-term memories, and mood stability. The parietal lobes help us process sensory information from touch, taste, smell, and sight. Lastly, the occipital lobes are responsible for vision.
Another important part of the brain is the cerebellum which is located at the back of the brain and controls balance, coordination, and motor movement.
The brain is the most complex part of the nervous system. It is composed of about 86 billion neurons (brain cells) that are interconnected in a complex network. The brain receives inputs from all over the body through sensory neurons. These inputs are then processed by different areas of the brain, which decide how to respond. The response or message is then sent out to the central nervous system so it can be carried out by our body.
The brain is constantly changing and growing throughout our lifetime. This process is called neuroplasticity and refers to the brain's ability to reorganize itself by forming new connections between neurons. The brain also contains glial cells, which support and protect the neurons. When we learn something new, the connections between our neurons (synapses) strengthen. This process is known as synaptic plasticity, and it is how we form memories.
However, neuroplasticity can also work against us. For example, not having enough sleep or overeating, can lead to brain changes that increase the risk of cognitive decline. Chronic stress can also affect brain function.
The brain and the central nervous system
The central nervous system is the body's electrical wiring, sending messages back and forth between the brain and the different parts of the body. The brain is the command center, taking input from the senses and instructing the body what to do. The nervous system and brain allow us to think, feel, and move as a unit.
Neurons are the cells that make up the nervous system. Neurons are charged, and they use that electricity to send messages. This happens by a process called neurotransmission. A neuron sends an electrical charge to the next cell by releasing chemicals called neurotransmitters into the space between the two cells. These neurotransmitters then bind to receptors on the next neuron, triggering an electrical impulse in that cell. In this way, electrical impulses can travel from one end of the nervous system to the other.
When your brain perceives a threat via any of your five senses, it sets off a chain reaction that spreads via the central nervous system. Let's say you see a big dog coming your way, the message received through your eyes is sent to the visual cortex and processed by the brain which in a fraction of a second will assess the threat and determine how to react.
If the brain determines that the big dog is a threat, it will send an electrical signal to the amygdala, which is part of the brain that generally processes thoughts and emotions related to fear. The amygdala will then send a message to the hypothalamus to start releasing stress response hormones which will travel to the adrenal glands by activating the sympathetic nervous system. The adrenal glands will then release three main stress hormones: adrenaline, cortisol, and norepinephrine. These hormones will prepare your body for the fight or flight response by increasing your heart rate, blood pressure, and respiration. In addition, they will divert blood from your digestive system to your skeletal muscles so you can either run away from the big dog or stay and fight if a loved one is in danger.
The above example shows how our brain and body react to stress. It is a very complex process that happens in a fraction of a second. And it is designed to help us survive in life-threatening situations. Unfortunately, when the traumatic event is so emotionally intense or happens very often, the person’s autonomic nervous system gets stuck in fight-or-flight mode causing the central nervous system and the brain to overload to the point of causing the nerve cells to stop working or even die. This can lead to negative long-term effects that could impair cognitive function.
As you can see, stress plays a very important role in brain health. Too much stress breaks the balance between the brain and the body.
With this in mind, the tips below will help you manage stress to support brain health.
6 simple ways to boost brain health
1. Get enough sleep
Sleep is very important for brain health. Poor sleeping patterns can decrease our mental function, causing memory loss and poor concentration. When you sleep, your brain rests and repairs itself. Aim for seven to eight straight hours of sleep every night, not fragmented sleep. Sleep disorders or sleep apnea have been shown to speed cognitive decline.
2. Eat a healthy diet
A Mediterranean diet has been shown to keep your brain functioning at its best and decrease the risk of developing Alzheimer’s disease. Eating lots of fruits, vegetables, and whole grains provides your body with the nutrients it needs to function properly. Omega-3 fatty acids, found in fish, nuts, and seeds, are also beneficial for brain health.
Also, staying away from carbohydrates can help to keep your blood sugar levels low. An article by Harvard Health Publishing mentioned that high blood sugar has been linked to increase the risk of developing dementia.
3. Exercise regularly
Exercise or any physical activity helps to increase blood flow to the brain and promotes the growth of new brain cells. It also helps to reduce the risk of conditions like high blood pressure, obesity, and type 2 diabetes, which are linked to cognitive decline. Next time you are watching too much television or Netflix, remember that a healthy brain is in constant need of physical activity.
4. Challenge your mind
Keeping your mind active and engaged is important for cognitive health. Engage in mentally stimulating activities like reading, puzzles, and learning new skills.
5. Stay socially active
Social interaction has been shown to stimulate the brain. Stay connected with family and friends, join social clubs or groups, and volunteer in your community. Remaining socially active helps to keep our focus on the good things in life, rather than on our stressors.
6. Improve your blood pressure and cholesterol levels
Evidence suggests cardiovascular disease can lead to cognitive decline. In fact, studies have shown that people with hypertension and high cholesterol are at greater risk for developing dementia. Fortunately, there are steps that you can take to improve your cardiovascular health and reduce your risk of cognitive decline.
For starters, you can monitor your blood pressure and cholesterol levels. If you have high blood pressure or high cholesterol, you can work with your doctor to develop a treatment plan. In addition, you can adopt healthy habits. Eating a healthy diet, exercising regularly, and managing stress can all help to improve your cardiovascular health and reduce your risk of cognitive decline.
As you can see, everything is connected. All of the tips in this article will lead to a healthier life and better mental health. Plus, you will get to lower the risk of cognitive decline.
Team up with a Brain Health Professional Coach
It is important to seek professional help if you are struggling to cope on your own. A brain health professional coach can provide support and guidance as you work to improve cognitive health.
Our Amen Clinics Brain Health Certified professionals can help you with that. We look at the brain and mental health from a holistic perspective, taking into account your diet, exercise, nutritional deficiencies, type of brain, stress levels, and negative habits. We can create a personalized and natural plan to help you lower the risk of cognitive decline. When you follow our proven and time-tested methodology, the improvements are amazing.
The first step is always the hardest, but it is also the most important. Taking action is a sign of strength and courage. It shows that you are committed to taking control of your health and your future. So, take the first step today and book your free consultation.
To learn more about our approach, please contact us today. We offer a free 30-minute consultation to discuss how we can help you. Schedule a call now!
I trust you found this information helpful. We are God's highest form of creation, we are spiritual beings living in a physical body. With the right mindset, tools, and proper support, you can TRULY unlock your full potential.
Thank you for reading! If you have any questions or would like to share your own experience, please leave a comment below. Take care!
If you found this article valuable, please share it with your friends and family. Knowledge is power!
Frequently Asked Questions
What is Alzheimer's disease?
Alzheimer's disease is a progressive disorder that affects the brain cells. Over time, the disease damages the structure and function of the brain, making it difficult to remember, think clearly, or make decisions. Early onset can appear in people as young as 40, while late-onset typically affects people over 65.
What is cognitive function?
Cognitive function refers to the ability to think, learn and remember. It is the process by which the brain takes in, stores, and retrieves information. This includes everything from simple tasks such as remembering a phone number to more complex tasks such as reasoning and problem-solving.
Please note: This article is for informational purposes only and should not be used as medical advice. If you have any questions or concerns about your health, please speak with a doctor or other healthcare professional. Always consult with a healthcare professional before starting any mental health plan.
