
The human brain is the most extraordinary and
complex object in the known universe, a kilogram and a half of soft tissue
that, at its peak, leaves computers behind with its endless capacity for
problem solving, innovation and invention.
So it’s a little surprising that only recently has the concept
of brain health begun to emerge. After all, if the body is a “temple”, then
surely the brain must be the “high altar” as it generates all our thoughts,
feelings and movements. Indeed, it is fundamental to all of our conscious
experience.
Brain diseases such as Huntington’s, Alzheimer’s and other forms
of dementia demonstrate how devastating it is when the brain degenerates,
dragging the mind and its many wonderful capacities down with it. Clearly, it’s
time we all focused more on this most important organ, to improve both the
quality and quantity of brain health across the lifespan.
The good news is that many of the lifestyle choices that are
good for the body are also good for the brain. But we need to be mindful that
other factors may be particularly beneficial for brain. Here’s a distillation
of some of the current evidence supporting beneficial lifestyle factors into
four pillars of brain health.
This is a somewhat obvious lifestyle recommendation, as everyone
now knows that physical activity is good for the body. But not everyone yet
realises the extent to which physical activity boosts brain health.
There are many ways this may happen as the brain and body are in
constant dynamic bidirectional communication. Physical activity can cause
muscles to release beneficial molecules that reach the brain, as well as
increasing blood circulation to the brain and inducing the formation of new
brain cells (neurons) and connections (synapses) between them.
People who maintain higher levels of physical activity may help
protect themselves from brain diseases such as Alzheimer’s and other forms of
brain degeneration. There is also evidence that physical activity may help
protect against depression and other brain disorders.
Second: stay mentally active
Two of the cardinal rules of brain plasticity (changes in the brain) appear
to be “use it or lose it” and “neurons that fire together wire together”.
There’s also some evidence that people who maintain higher levels of cognitive
(mental) activity may be protected from Alzheimer’s disease and other forms of
dementia.
Along with physical activity, cognitive stimulation may help
build in a “brain reserve” to protect from, and functionally compensate for,
the wear and tear of brain ageing. We don’t know exactly what lifestyle choices
are the most important. But spending a lot of time watching television, for
example, may involve the double whammy of reduced physical and mental activity,
and could be one risk factor.
So what mentally stimulating activities should you do more of?
This is a very personal choice, as it will need to be something you can
continue to do not just for days and weeks, but for months and years, in order
to have long-term benefits.
Third: eat a healthy diet
Yes, you no doubt know this is good for your body, but did you
realise a balanced nutritious diet (such as the one recommended here) is also good for
your brain?
Most of the nutrients from food circulate through your brain via
the bloodstream. So a healthy diet can directly improve the health of brain
cells and may even slow down brain ageing.
What’s more, by improving body health, the brain may benefit via
the heart and cardiovascular system, the immune system and other physiological
systems that impact on the nervous system.
Fourth: don’t stress too much!
The human body, including of course the brain, has evolved over
many thousands of years. When we were cave-dwellers and hunter-gatherers, the
stress response (“fight or flight”) served a very useful purpose in evading
predators, obtaining food and other aspects of survival.
But busy 21st-century lifestyles mean many of us suffer from
excessive chronic stress. This may eventually be toxic for the body. It’s
especially bad for the brain because parts of it are absolutely loaded with sensitive
“stress receptors”.
What’s more, some people are more genetically vulnerable to
stress, while others are naturally more resilient. These innate factors also
impact our stress responses.
Many lifestyle choices can help us better deal with excessive
chronic stress. Stress-reducing strategies such as “mindfulness” and meditation
are becoming increasingly popular, often being taught in schools and prescribed
by health professionals.
Physical exercise can also help people deal with stress;
everyone may have their own approach to “de-stressing” and “chilling out”.
Another positive side effect of avoiding excessive chronic stress is healthy
sleep patterns. Adequate and regular sleep patterns are known to be beneficial
for both brain and body.
To conclude, I think it was Woody Allen who famously said: “The
brain is my second favourite organ!” Considering how fundamental it is to
everything we think, feel and do, perhaps we should all be more mindful to look
after this most fantastic and plastic of organs, the human brain.
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