We walk, we talk, we sing and do so much more every day. But the question is, what allows us to do all of this every day? It’s our brain. The brain is the most used organ in our body. Our brain is the mastermind behind our body, keeping us moving and going every day. With such a great responsibility, our brain can easily become overworked. Honestly, without our brains, where would we be?
Unfortunately, millions of individuals in the United States, and so many more throughout the world, have dementia, a neurodegenerative brain disorder. Once diagnosed, this disease is irreversible. Though scientists are making progress in their research to fight this life-limiting disorder, the actions we take today are what will impact us tomorrow. Therefore, it’s vital that you take preventative measures to protect your brain’s well-being.
Let’s explore the five pillars of brain health (sleep, nutrition, physical exercise, emotional well-being and cognitive fitness) and how you and your aging loved ones can take actionable steps.
Sleep
Sleep is arguably one of the most important pillars of brain health. Sleep is when the brain performs some of the most important tasks. During deep sleep (REM), the brain is able to consolidate memories, process our emotions, and get rid of waste products that build up in our brain. Chronic sleep deprivation can lead to decreased attention and eventual cognitive decline in the long run.
For daily functioning, our brain requires around 7 to 9 hours of quality sleep every night. Setting up a consistent bedtime routine, avoiding screens before bed, and keeping your environment cool and dark during sleep time can help to improve your sleep quality significantly. For parents who are unable to quickly fall asleep, following techniques like reading, meditation, or listening to relaxing music can help them fall asleep faster.
• Pro Tip: Sleep is truly not a luxury; it is a vital aspect of everyday life that is essential for the well-being of your brain health.
Nutrition
What we eat every day plays a huge role in shaping our brains. The adult brain depends on proper balance and consistency to support daily processes within the body. With our brain being one of the most important organs, it is also one of the largest consumers of our daily energy. Therefore, our body needs a proper supply of healthy fats, glucose and antioxidants to support the complex function of the brain.
Eating diets rich in fruits and vegetables, and consuming healthy fats from avocados can provide our brain with an ample amount of nutrients to function at its best. Additionally, consuming a diet rich in antioxidants, often found in berries, can help to prevent brain inflammation in the long run. Additionally, staying hydrated also plays a large role in brain health. Being dehydrated can lead to slow thinking and processing. Also, it’s important to avoid highly processed foods, excessive sugar and sodas, as they all can impede brain functionality.
• Pro Tip: During the weekend,
batch prep several nutrient-rich foods so that you can enjoy brain-healthy food throughout the week.
Physical Exercise
Exercising has been proven to provide the brain with invaluable benefits. Physical exercise can help to improve blood flow to the brain, improve the growth of neurons, and lead to the release of endorphins in our body and key proteins that enhance the memory.
Even simple tasks like playing with grandchildren in the park or taking a stroll around the neighborhood can enhance your brain and your body.
Find a form of exercise that not only allows you to be consistent, but also allows you to enjoy the movement. Remember, the joy that you gain from exercising is just as important as the exercise itself. Finding an exercise and weaving it into your routine can help to build both physical and mental endurance.
• Pro Tip: Taking a short, ten-minute walk after a meal or doing stretching exercises before bed can have tremendous benefits on your cognitive well-being.
Emotional Well-Being
Chronic stress and anxiety can negatively impact the brain’s functionality to a great extent. Eventually, this results in change within the brain structure: the brain begins to shrink in areas that are associated with memory, leading to an increased risk for Alzheimer’s and dementia.
Studies have shown that practicing meditation, mindfulness and journaling reduces cortisol, the stress hormone in our body, thereby helping to improve regions of the brain associated with focus and decision-making. Additionally, maintaining a strong social bond with family and friends can serve as powerful buffers against cognitive decline.
• Pro Tip: Allocate 30 minutes for yourself every day during the week and an hour during the weekends to relax and recharge.
Cognitive Fitness
The brain is always looking to be challenged. Though we might not like to learn new things, our brain loves to stay sharp. Learning a new skill, picking up a new instrument, doing brain teasers, or even learning a new language can help to stimulate different areas of the brain and keep the neural connections strong.
Neuroplasticity is the ability for our brain to keep adapting and changing. This remains active during adulthood and you can enhance it by continuously challenging your brain. Adults who continue to challenge their brain have been shown to experience better memory and enhanced problem solving as they age.
• Pro Tip: Set aside brain breaks and pick up a fun new task to try out in those 15-20 minute breaks.
✨ Nandita Srikumar, a Solon High School student and certified Brain Health Peer Educator, is a passionate advocate for brain health. Her interest in this field began with her research for the past two years on Alzheimer’s disease at Case Western Reserve University. She founded Cognitive Connections, an organization dedicated to raising brain health awareness across all age groups. Through in-person workshops for kids, teens, adults and seniors, podcast sessions, articles and active social media engagement, Cognitive Connections offers a wide range of resources designed to educate and empower individuals with essential brain health knowledge. Interested in learning more? Want to
explore more brain health resources?
Go to Cognitive Connections: linktr.ee/cognitiveconnections
