Healthy Brain After 40 for a Sharp Mind
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Time to Focus on Brain Health
Let’s face it, our brain runs our body, and we need to focus on a healthy brain, especially as we age. Everything we do, from sleeping to running, is handled by our brain. Our brain performs thousands of functions per day that support our structural system, our metabolism, our gut health, and our development. It also stores memories and helps us learn new things regularly. In fact, at any given moment, the human brain is processing around 50 tasks at once. Fascinatingly, these seemingly simple tasks involve complex groups of neurons working collaboratively together to achieve higher tasks. Maintaining a healthy brain is essential!
The human brain is considered larger than that of other mammals because it actually uses between 20 and 25% of our metabolism, 20% of the oxygen we inhale, uses over a hundred thousand miles of blood vessels, is over 60% fat, and weighs approximately 3 pounds.
Neurons and Healthy Brain Cells
Our brain is made up of cells, which are generally either neurons or glial cells. Glial cells tend to be responsible for maintaining the body’s homeostasis. They also supply neurons with nutrients and oxygen, perform housekeeping duties by removing dead neurons and destroying pathogens that target healthy cells, and keep our neurons insulated so they don’t run into each other.
Neurons are how our brain communicates through a series of electrical and chemical signals. Each nerve cell or neuron has a receiving and sending end. One end of the neuron receives an electrical or chemical signal from another neuron, while the other end sends the chemical or electrical signal to the next neuron. Nerve cells are not connected, and the space between the nerve cells is known as the synapse.
Nerve cells are all different sizes, and some nerve cells that are larger have a myelin sheath on them, which allows the electrical or chemical signal to travel quickly along the nerve. Each neuron has its own unique receptors, allowing different neurons to have different functions, and hence the body performs! Truly a miracle!
Tips for Optimizing Brain Health
Today’s world is extremely fast-paced. Many of us are focusing on maintaining a healthy brain and mental performance. Whether we are aging or studying for a college exam, we need to stay sharp. Doing a combination of the below items, such as exercising, eating right, and being social, has a higher impact collectively on a healthy brain.
Below are the Orr Center’s 10 Pillars to Brain Wellness:
- Socialize — volunteer, join a club, take a class, interact with others.
- Exercise — moderate physical activity protects against cognitive decline.
- Rest — the brain needs rest, so try to take one day a week that is largely stress-free.
- Manage Stress — stress contributes to many chronic diseases, and chronic, painful stress can lead to shrinkage of the brain’s memory centers.
- Practice Moderation — moderation is essential, especially with alcohol and calories.
- Share Your Gifts — engage in activities where you excel to boost your confidence and self-esteem.
- Avoid Accidents — always protect your head to prevent injury.
- Establish a Healthcare Team — when you get sick, ensure you have a team of healthcare professionals to support your recovery.
- Practice Brain Wellness — read, write, do puzzles, learn new things.
- Get Spiritual — meditation is one of the many ways to achieve this. Dr. Bender says, “Meditation changes the brain for the better.”
These tips are great to keep in mind when creating your healthy daily habits.
Brain Exercises – Keep Your Brain in Tip-Top Shape
Just like the muscles in our bodies, the brain must be challenged, worked, and put to the test to keep it in shape. Certain activities are particularly beneficial for brain fitness. Here are just a few.
- Learn a new language. Learning a new language has been shown to help strengthen memory and brain development, as well as slow the process of dementia. When we exercise the brain with new learning, it’s like sending our brain to the gym. You can grow neural connections at any age, provided you continue learning.
- Play a musical instrument. Learning to play a musical instrument activates brain cells, some in areas that are not activated by other activities. This stimulation helps with functions such as abstract reasoning and memory.
- Do logic puzzles and games. When working on puzzles, many skills are required, including concentration, spatial reasoning, logic, short-term memory, and problem-solving. Regularly working on logic or even jigsaw puzzles works wonders for supporting a healthy brain.
- Read. Reading can not only improve your memory, but it also activates parts of your brain with tasks such as maintaining concentration, processing information, and activating learning and retention.
- Exercise. Physical movement in any capacity releases a whole host of feel-good hormones, not to mention the physical benefit to your lungs, heart, and muscles. And the icing on the cake — exercise helps form new synapses in the brain that mediate and encourage making memories and learning.
The Gut-Brain Connection
Researchers are continually discovering more information on how closely connected the gut and brain are. The gut-brain axis is a communication network that links the digestive system and the brain. A healthy gut microbiome may influence mood, memory, focus, inflammation, and overall cognitive function. Supporting gut health through fiber-rich foods, fermented foods, quality sleep, and stress management may benefit both brain health and overall wellness.
Top 5 Healthy Brain Foods
It’s true and well established that what we put into our bodies has an impact on our health and well-being.
Here are 5 recommended foods to keep your brain healthy:
Eva Selhub MD with Harvard Health put it this way, “Think about it. Your brain is always ‘on.’ It takes care of your thoughts and movements, your breathing and heartbeat, your senses — it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That ‘fuel’ comes from the foods you eat — and what’s in that fuel makes all the difference.”
Our brain needs oxygen, water, and nutrients to convert to energy to perform its multitude of functions. Make sure your food counts. Eat a healthy balance of protein, fat, and complex carbohydrates. Don’t feed it simple carbohydrates, even though they seem to be a quick fix for energy; they provide no omega-3s and no nutrients.
- Berries are rich in antioxidants. Berries such as strawberries, blueberries, and blackberries are small powerhouses that have been shown to positively impact brain health.
- Greens like kale and broccoli are also antioxidant powerhouses. They also possess another secret weapon: high fiber, which can support digestive health.
- Fish is known as a great source of omega-3 fatty acids. Oily fish such as salmon, tuna, and herring contribute to brain health by providing essential building blocks for cell and neuron building. Research shows that people with high levels of omega-3 fatty acids also show increased blood flow to the brain.
- Nuts and seeds not only boast a healthy dose of antioxidants, but they are also loaded with omega-3 fatty acids, an essential component for building cell membranes throughout the body and brain. Other healthy fats include avocados and olive oil.
- Whole grains such as quinoa, brown rice, oatmeal, whole-grain bread, and pasta are high in vitamin E, which has been shown to reduce oxidative stress.
Healthy Brain Supplements
When considering supplements for brain health, it’s essential to prioritize those backed by years of historical use and current scientific research. Some commonly studied and potentially beneficial supplements for brain health include the following:
- Omega-3 fatty acids support reasoning, mood, and may reduce the risk of neurodegenerative diseases.
- Curcumin (Turmeric) shows potential benefits for memory, mood, and being neuroprotective. It is widely recognized for its ability to reduce inflammation and oxidative stress.
- Vitamin D — low levels have been linked to a decline in cognitive ability, some mood disorders, and an increase in dementia.
- B Complex vitamins are beneficial for heart health, brain function, and energy production.
- Vitamin E is an antioxidant that helps protect your brain from damage due to oxidative stress.
- Lion’s mane (a mushroom) may boost memory and cognitive function.
- Ginkgo biloba has traditionally been used to support brain health.
- Gotu Kola has historically been used in Ayurveda to promote mental clarity and enhance memory.
Other supplements sometimes used for brain health include resveratrol and huperzine A.
As always, it is also important to be familiar with the side effects of over-the-counter as well as prescription drugs. You can shop for supplements through Nature’s Sunshine.
When you really think about it, your brain is truly one of your most important assets. Don’t neglect time well spent exercising and training your mind to be the best that it can be! For more tips on building healthy habits that support brain health, check out the Healthy Habits Challenge or join one of our wellness programs.