The brain is such a complex part of us that it seems almost mystical. We think, and we think a lot. Where are those thoughts? How do we remember as much as we do? Sitting at the top of our heads and protected by eight bones – one frontal, two parietal, two temporal, one occipital, one sphenoid and one ethmoid bone – the brain is shielded by armour designed to protect what is essentially the most important part of us.
How we live and what we do affects the health of the brain in multiple ways. In this study, researchers found that mental well-being, exercise, cognitively stimulating activities, sleep, nutrition, and social connectedness all affect brain health. There is also evidence that lifestyle factors and diseases that influence the health of blood vessels, such as smoking, high blood pressure, obesity, and diabetes, also affect the health of the brain.
Action – Each day brings with it the opportunity to eat, exercise, and act in ways that either harm or heal both our bodies and minds. If your overall health is poor due to lifestyle choices, then understand that the health of your brain is likely to be compromised as well. It’s obvious that protecting the brain from physical injury such as concussion is important, but the misuse of drugs and alcohol and eating unhealthy food has massive effects on the brain’s ability to function properly.
It was once thought that brain cells don’t regenerate, but research in the 1990’s began to dispel this belief. Now we know that neurogenesis does occur in specific regions of the brain, even in adults. So supporting the brain in doing what it does with healthy food and exercise, and minimizing the damage inflicted by harmful substances is vital to its health.
Steps – Eat a healthy, well-rounded diet with a focus on whole plant-based foods. Wear a helmet if you are riding a bike or participating in contact sports. Minimize the use of recreational drugs and alcohol, and ideally eliminate it. Everything that you do to maintain a healthy weight, to exercise regularly, and to eat an abundance of food full of naturally-occurring vitamins and minerals will help your brain to stay healthy.
Why It Makes You Feel Better – The food that is good for your body is also good for your brain. Leafy greens like kale, spinach, collards, and broccoli are rich in nutrients like vitamin K, lutein, folate, and beta carotene, nutrients that are supportive for brain health. Omega-3 fatty acids are important, and good sources include flax and chia seeds, avocados, and walnuts. Most nuts are good but walnuts are perhaps the best, with high levels of alpha-linolenic acid which helps lower blood pressure and protects arteries. The caffeine in tea and coffee also has been shown to increase mental function and to help solidify new memories, thus improving overall brain function.
Example – Learning a new skill is a great way to challenge the brain and to forge new neural pathways. Passively watching television does nothing for brain health. Instead, try learning a new language, doing a jigsaw puzzle, challenging yourself by memorizing lists, doing math in your head, or even learning to cook. These are all activities that will stimulate the brain and keep it healthy and active.
Don’t accept that brain function has to decline with age. Keep active and healthy and never stop learning new things and your brain will be able to act younger than its age.