A healthy brain is the foundation for a fulfilling and productive life. The good news is that you have the power to support your brain’s health and function through the choices you make every day. By adopting the right habits, you can keep your brain sharp, active, and vibrant. In this article, we will explore lifestyle tips that can help you nourish your noggin and maintain optimal cognitive function throughout your life.
The Brain Basics
The brain is the most complex organ in the body. As the seat of the nervous system, the brain regulates all of the body’s voluntary and involuntary activities. The brain is the basis of human consciousness and cognition, enabling us to receive, analyze and interpret information, recall memories, feel emotions, experience the world through our senses, and exhibit distinct personalities. To perform its countless functions, the brain relies on a vast network of approximately 86 billion nerve cells, called neurons, that are responsible for transmitting electrical impulses or messages [1].
As we age, the brain naturally experiences structural and chemical changes that can negatively impact cognition and memory function. Throughout adulthood, the brain gradually reduces in volume. It’s estimated that the volume or weight of the brain declines at a rate of 5% per decade after age 40 [2]. In addition, the entire complex and intricate network of neurons in the brain functions less efficiently and some connections between neurons may be lost due to declining levels of neurotransmitters. While certain changes in the brain due to aging may be unavoidable, there are certain steps you can take to support healthy cognitive and memory health, including eating a healthy diet, exercising regularly, and modifying certain lifestyle factors and behaviors.
1. Eat a Diet Rich in Brain-Boosting Nutrients
What you eat plays a big part in your overall health, especially your brain. There are several brain healthy foods and ingredients to keep “top of mind”:
- Complex Carbs: The brain relies on glucose (a type of sugar from carbohydrates) as its main source of energy. Glucose is the fuel for several functions in the brain, such as the generation of ATP, neuronal cellular maintenance, and the generation of neurotransmitters [3]. Choose foods that provide adequate amounts of complex carbohydrates such as whole grains, legumes, fruits and vegetables.
- Omega-3s: Over half of the brain is made up of fat, and omega-3 fatty acids are an integral component, especially DHA (docosahexaenoic acid). DHA is critical during pregnancy and infancy since this is a time when DHA accumulates rapidly in the brain. DHA is so important it’s often included in infant formula for involvement in the growing brain [4]. Choose foods that are rich in omega-3s, such as fatty salmon, flax seeds, and walnuts or try a fish oil supplement.
- Vitamins: Many B vitamins aid in the formation of neurotransmitters. For example, Vitamin B6 is pivotal in the synthesis of serotonin, dopamine, and gamma-amino butyric acid (GABA). Choline, a substance related to B vitamins, is important for the structural integrity of cell membranes and is converted by the brain into acetyl cho0line, a neurotransmitter linked to memory function. To get more of these brain health vitamins in your diet, aim for foods such as red meats, whole grains, liver, legumes and eggs. You can also find a B vitamin supplement or as part of a high-quality multivitamin.
- Antioxidants: Antioxidants (such as Vitamin C and Vitamin E) help protect brain cells from oxidative damage caused by free radical molecules. Although antioxidants are beneficial for all cells in the body, they are particularly beneficial for brain cells, which have a high concentration of fatty acids and use a large amount of oxygen to function. Antioxidant-rich foods include fruits (like blueberries, strawberries and oranges), nuts, green tea, and dark leafy greens.
- Certain Herbs and Botanicals: Certain herbal ingredients have also been shown to support brain health. Huperzine A, derived from a Chinese club moss plant, is believed to preserve key neurotransmitters associated with healthy memory function. Ginkgo biloba may support healthy memory function. Sage and bacopa monnieri (commonly known as Brahmi) has a long history of traditional use for cognitive health. There is also a host of up-and-coming botanical ingredients that are being studied for cognitive health, from mango to grape extracts. You may recognize many of these ingredients in brain health supplements.
2. Stay Physically Active
Physical exercise has a profound impact on brain health. Regular physical activity, especially aerobic activities such as walking and cycling, increases blood flow to the brain, which helps deliver vital oxygen and glucose to the brain while also carrying away waste products. Regular exercise can reduce the risk of cognitive decline and can also help increase levels of key neurotransmitters (such as serotonin) which are associated with mental well-being. According to the Centers for Disease Control, “Physical activity can help you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression”. Aim for at least 150 minutes of moderate-intensity activity (or 75 minutes of vigorous-intensity physical activity) each week as well as muscle strengthening two or more days a week [5].
READ MORE: HOW TO START EXERCISING AND MAKE IT A HABIT THAT STICKS
3. Challenge Your Mind
Challenging your brain through mental stimulation can help maintain cognitive function and even build new neural connections. Engage in activities that require mental effort, such as puzzles, reading, learning new skills, or playing musical instruments. Embrace lifelong learning by taking classes, attending lectures, or participating in workshops to keep your brain sharp and active. The take-home message: Never stop learning!
4. Get Enough Sleep
Getting enough quality sleep is crucial for maintaining optimal brain function. During sleep, the brain firms up memories of recently acquired information. Sufficient sleep allows the brain to get the full spectrum of nocturnal cycles that are essential for optimal brain functioning during daylight hours. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule. To improve sleep quality, create a relaxing bedtime routine, limit exposure to screens before bed, and ensure your sleep environment is dark, quiet, and comfortable.
READ MORE: SLEEP HYGIENE TO RESET FOR DAYLIGHT SAVINGS
5. Stay Connected
Having strong social connections is associated with better brain health and a reduced risk of cognitive decline. Engage with others by participating in social activities, volunteering, joining clubs, or maintaining close relationships with friends and family. Nurturing your social life can have a positive impact on your overall mental and emotional well-being.
READ MORE: 9 HEALTHY TIPS FOR MENTAL WELLNESS
6. Manage Stress
Find outlets to help manage levels of chronic stress. Stressors such as anger and anxiety can affect the brain’s ability to concentrate and focus. Incorporate stress reduction techniques into your daily routine to support your brain’s well-being. Some effective strategies include mindfulness meditation, deep breathing exercises, yoga, and spending time in nature.
Caring for your brain is a lifelong commitment that starts with adopting healthy lifestyle habits. By focusing on a nutrient-rich diet, staying physically active, prioritizing sleep, engaging in mental stimulation, managing stress, and cultivating social connections, you can support your brain’s health and function throughout your life. Make these tips a priority, and you’ll be well on your way to a healthy and vibrant brain.
References
1. Azevedo FA, Carvalho LR, Grinberg LT, Farfel JM, Ferretti RE, Leite RE, Jacob Filho W, Lent R, Herculano-Houzel S. Equal numbers of neuronal and nonneuronal cells make the human brain an isometrically scaled-up primate brain. J Comp Neurol. 2009 Apr 10;513(5):532-41. doi: 10.1002/cne.21974. PMID: 19226510.
2. Peters R. Ageing and the brain. Postgrad Med J. 2006 Feb;82(964):84-8. doi: 10.1136/pgmj.2005.036665. PMID: 16461469; PMCID: PMC2596698.
3. Mergenthaler P, Lindauer U, Dienel GA, Meisel A. Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci. 2013 Oct;36(10):587-97. doi: 10.1016/j.tins.2013.07.001. Epub 2013 Aug 20. PMID: 23968694; PMCID: PMC3900881.
4. Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
5. Physical Activity Boosts Brain Health. Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. Access April 6, 2023. https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html
