How to lead a brain-healthy lifestyle

The latest scientific research shows that specific lifestyles and actions can, no matter our age, improve the health and level of functioning of our brains. Such improvement can happen thanks to neuroplasticity that is, when the rate of creation and survival of new neurons in certain parts of the brain is increased, or when the rate of creation and survival of synapses (the connections between neurons) speeds up, or when a neurochemical environment is nurtured in our brains to support information processing.

The nice thing about discovering that our lifestyle can affect brain functions is that it puts our brain health largely under our own control. However there is no magic formula. Scientists are only beginning to understand how what we do can interact with our genetic makeup. As to now, it is not possible to define which actions are the best for which individuals. It is likely that there will never be one general solution that solves all the challenges inherent in maintaining one’s brain health.

So what factors have an influence on brain health?

Current recommendations suggest that a brain-healthy life style should include at least balanced nutrition, stress management, physical exercise, and brain exercise. Other factors may also have an influence. Dr. Elizabeth Zelinski points out that “it is also important to maintain emotional connections. Not only with ourselves, to have self-confidence and self-esteem, but also with our family our friends.” Sleep and overall health conditions are other factors that also matter.

Focus on the four main pillars of brain health:

Balanced nutrition: First of all, the brain consumes considerable amount of glucose. One of the earliest sign of dementia is a decrease in the ability of the brain to use glucose efficiently. As such a dysfunction is at the core of diabetes, some neuroscientists refer to Alzheimer’s Disease as Type 3 diabetes.

Stress management: Prolonged exposure to high levels of stress can damage the brain. As part of a brain-healthy life-style it is essential to manage stress efficiently.

Physical exercise: As little as three hours a week of brisk walking has been shown to halt, and even reverse, the brain atrophy (shrinkage) that starts in a person’s forties, especially in the regions responsible for memory and higher cognition. Exercise increases the brain’s volume of gray matter (actual neurons) and white matter (connections between neurons).

Mental stimulation: The cognitive or brain reserve hypothesis states that it is possible to build up the brain’s resilience to neuronal damage and delay the onset of Alzheimer’s symptoms. The concept of brain reserve stems from the repeated observation that the relationship between clinical symptoms and actual brain pathology is not direct.

Brain Maintenance:

Brain maintenance may play a role in postponing the emergence of dementia-related symptoms. A significant amount of research has been conducted on healthy aging in the past two decades. A number of factors have been associated with reduced risks of developing Alzheimer’s disease.

Among these factors, mental activities range quite high. As we described earlier, people who remain intellectually active and engaged in hobbies throughout their lives reduce their risk of developing Alzheimer's disease and other dementias.

Important take-away: These pillars are complementary, they do not substitute each other. It is important for a person to recognize their starting point, and identify what pillar they may need to focus more on.

For each pillar or lifestyle factor, it is important to be creative in finding a schedule or routine that works for an individual through trial and error.

According to Dr. Art Kramer, the ideal way would be to combine physical and mental stimulation along with social interaction: “Why not take a good walk with friends to discuss a book? We all lead very busy lives, so the more integrated and interesting our activities are, the more likely we will engage in them.”

Now, what can you do to start your healthy-brain lifestyle tomorrow?

Summary: how to live a brain-healthy lifestyle

As a general guideline, what is good for the body is also good for the brain. Chronic stress reduces and can even inhibit neurogenesis. Physical exercise has been shown to enhance brain physiology in animals and, more recently, in humans. Mental Stimulation strengthens the synapses or connections between neurons, thus improving neuron survival and cognitive functioning.

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