Brain health generally refers to our ability to make the best use of our brain, i.e., the ability to, learn, remember and coordinate efficiently with our entire body in order to maintain a clear, active mind. However, ageing abates the efficiency of our brain. To preserve as well as to restore our brain health we must make some efforts as this might reduce the risks of brain disorders.
Our brain weighs only 2% of our body weight but nearly budgets for 20% of our body’s total stamina provision. Our brain takes part in the working 24/7. To support our brain health and enhance functioning we need to supplement our brain with a healthy lifestyle.
One must never avoid any signs of retarding brain health. It is not only concerned with our memory part but also is the linchpin of our organ coordination. Therefore, it is essential to pay heed to our brain health for living life to the fullest, unapologetically.
Few effective ways to take care of and strengthen our brain health are listed below:
1) Consult an expert/doctor:
It is mandatory to take a note of your increasing problems with reference to your brain health, i.e, remembering, learning, planning out things, coordination among various body parts which are key points for maintaining a healthy lifestyle. One must look into and express his/her problems related to this as this is indispensable. The moment one figures out the mushrooming concerns, it is advised to consult an expert or a doctor at the earliest to abate the thriving hardships.
Why consult an expert?
An expert will not only recommend medications for the prevailing troubles but also decipher the reasons for the situation other than the age norms. The doctor might recommend medicines, therapies, treatments in numerous ways as well as suggest a change in the lifestyle which could be the reason for the brain health retardation. Get annual check-up to avoid diseases like hypertension, depression, obesity, diabetes, head trauma, high cholesterol, and risk of dementia.
2) Limit eating habits:
Eating habits of an individual play a major role in determining his/her health– both physical and mental health. It is relatively vital to consume healthy foods and have a healthy eating habit in order to maintain a healthy and flourishing esprit. There are various key vitamins and minerals present in our food that can boost our brain health and enhance our cognitive function. Some needed vitamins and minerals for healthy brain functioning are:
• Vitamin B:
Vitamin B, vitamin B12 and B6, in particular, is one of the most preferred vitamins for this and is also known to skillfully cross the blood-brain barrier.
Food sources– fish, meat, eggs, milk, wholegrain cereals, etc.
• Vitamin C:
Vitamin C is a major component in supporting brain health because of its high antioxidant activity. Older people must make a point to include food providing sufficient vitamin C as vitamin C deficiency is more familiar among older people.
Food sources–avocados, Kakadu plums, acerola cherries, parsley, broccoli, lemons, Brussels sprouts, etc.
• Vitamin E:
Vitamin E has a protective effect on brain health as it is also shown to be rich in antioxidant content and its deficiency shows poor brain health.
Food sources–vegetable oils(sunflower oil,soyabean oil), nuts, seeds, green leafy vegetable(spinach, broccoli), etc.
• Vitamin K:
Apart from making our bones stronger, Vitamin K is influences our brain health resulting in better cognition and behaviour.
Food sources–green leafy vegetables(spinach, kale, parsley), fish, liver, meat, eggs, cereals, etc.
Apart from vitamins, minerals like magnesium, zinc, copper, iodine, selenium, manganese and potassium in desired or prescribed quantities is beneficial for brain health. Consumption of dietary fibres and water in considerable amount is also crucial.
3) Avoid Alcohol, Smoking and drugs:
In order to have a healthy life and health brain health, it is very substantial to avoid certain habits like drinking, smoking and consuming drugs. Limiting drinking habits is advised as alcohol drastically affects brain functioning–walking in difficulty, slurred speech, blurred vision, hampered reaction times and impaired memory. It disrupts the brain coordination. Blackout, memory loss, liver damage, the formation of new brain cells and brain disease are some annihilating effects of alcohol.
The nicotine in cigarettes is responsible for developing anxiety, irritability and cravings, stemming in the brain change. Drugs interfere and disrupt the normal communication between neurons of the brain cells. In many cases, drugs have also proven to be fatal. Therefore, to acquire healthy brain health, quitting repulsive habits of drinking, smoking and drugs is mandatory. One can only envisage of healthy brain health when he/she is ready to not be a victim of the tempting fatal addictions of having a healthy brain health and being a victim of these addictions is paradoxical.
4) Adequate Sleeping habits:
Adequate and quality sleep espouses our brain health as it not only energise us but also boosts up our mood and immune system and reduce an abnormal protein beta-amyloid plaque which is build-up in the brain, related with Alzheimer’s disease. Sleeping right is shown to reduce the risks of cardiovascular disease, obesity and high blood pressure. Sleep deprivation increases sensitivity to positive reimbursements and diminishes sensitivity towards negative consequences. Our brain rejuvenates and rests during our sleeping course which is crucial for healthy brain health. Hence, in order to maintain this one needs to consider healthy sleeping habits providing sufficient quality rest.
5) physical exercise:
Physical exercises, particularly aerobic exercise is very effective in maintaining brain health as it increases cognitive fitness as well and reduces the risk of dementia and Alzheimer’ disease. Keep moving increases our memory and thinking abilities. Physical Activities benefits our brain in innumerable ways: promotes cardiovascular health, improves blood flow to the brain, reduces inflammation and reduces stress levels hormones, boosting up the mood.
It can also provide physical benefits to the brain by increasing the thickness of the cerebral cortex, improving the integrity and quality of the white matter of the brain and the nerve fibres connecting the areas of the brain’s nerve cell. It also promotes neuroplasticity which is the ability to form neural connections and adaptation skills throughout one’s life. Endurance of exercises like swimming, brisk walking, biking, running, yoga fosters new cell growth and maintains existing cells.
6) Mental exercises:
Mental exercises are proven to be as beneficial and needed as physical exercises for brain health. Engaging ourselves in mentally stimulating activities protects our brain, increase brain cognitive reserves and the ability of our brain to withstand the adverse brain changes throughout life before exhibiting symptoms. For example, people exposed to a higher level of education or indulging in more brain-stimulating activities are proven to more resilient to negative impacts. Mental exercises increases the connection between the brain cells and brain areas thereby, reducing the risk of the brain relating diseases. Meditating has shown to restore brain health retardation owing to the factor age in older people. Mental exercises are highly recommended by experts to both younger and older people as an effective measure to maintain healthy brain health. It elevates one’s spirits and affirms life and hope, hence, study and learn.
7) Social engagement:
Staying socially and intellectually active or engaged has also shown to bolster the brain function. Communication challenges our visual and verbal cues and to interpret and respond to them correctly showing the efficiency of our brain health. Social engagement also improves mood, fending off depression shown to affect cognitive health. Social interaction often provides support, reduces stress, combat signs of depression and also improves intellectual inclination. Studies show people who are socially connected have a low rate of memory decline and maintain relatively happy relationships. Therefore, treasure your loved ones, branch out– volunteer and share hobbies and interests and be interested and genuine in your relationships. Having a pet has proved to be good for human brain health-elevates our mood, calms us down, boosts up immunity, keep us going and enhances our overall social life.
Thereafter, maintaining an active social life is a key factor for having a healthy brain health.
8) Explore Yourself:
Nurture and embrace the inner artist in yourself– paint, draw, write, play a musical instrument, dance or sculpt. Keep exploring yourself and take up new hobbies or simply reinvent and do old activities in new ways to break the monotony. Explore and take an interest in cultural activities and learning challenge–to learn something new. Engaging yourself in new and interesting activities is one exquisite way to take care of your brain health while contributing a verse to the world.
Our brain health is very crucial for our development so it must be well taken care of. One must never neglect one’s brain health in order to lead a healthy and advancing life.