The most amazing organ in our body is the brain. Just think, it beautifully translates the things in your mind into words, controls every movement from chopping an onion to running, stores beautiful memories from childhood, all this is done by your brain. But most of the time we don't think much about the value of this brain, do we? Many people start thinking about the health of their brain when they are 60-70 years old, when their memory gradually decreases and they become forgetful. But in fact, there are many things we can do to keep our brain healthy from a young age.
If the heart is healthy, the brain is healthy too!
The most important thing you can do to keep your brain healthy is to take care of your cardiovascular health. It's important to talk to your doctor about this regularly and get advice. Simply put, if blood flows well through our heart and blood vessels, our brain will also receive good blood flow.
Think about it, brain cells get the nutrients and oxygen they need from the blood. So conditions like high blood pressure, high cholesterol, smoking, and diabetes can interfere with blood flow to the brain. This can damage brain cells and increase the risk of developing neurodegenerative diseases that come with age.
Sometimes, fat deposits build up in the walls of blood vessels and they thicken. This is medically known as ` atherosclerosis` . When this happens, the blood vessels become narrow and cannot carry enough blood to the brain. If this condition becomes severe, a blood clot can form inside a blood vessel, completely cutting off blood flow to part of the brain. This is called an `ischemic stroke` . This can cause temporary or permanent damage to the brain.
Living a healthy, active lifestyle can help you avoid many of these problems. A large study in Sweden found that women who eat a healthy diet, exercise regularly , don't smoke, limit alcohol consumption, and keep their body mass index (BMI) below 25 have a much lower risk of stroke than those who don't.
Good sleep is essential for the brain.
Another key to keeping your brain functioning well is to get a good night's sleep of 7-9 hours. Sleep is the best way to reset the brain, heal it, and restore mental health.
Recent research has found that when we sleep, we remove toxins like `beta-amyloids` that accumulate in the brain. These toxins are the main cause of `Alzheimer's` and other dementias. So now you probably understand how important it is to get a good night's sleep.
Here are some simple ways to help you get good sleep.
| What to Do | Benefits for the Brain |
|---|---|
| Stay away from digital devices. Get into the habit of going to bed at the same time every day. Turn off all screens like your phone, TV, and computer 30-60 minutes before bed. | The blue light from screens interferes with the production of sleep-inducing hormones. This habit gives the brain a chance to relax and prepare for sleep. |
| Write down what's on your mind. Write down the worries in your head and the tasks you have to do tomorrow on a small piece of paper. | Our minds are always thinking about things and creating anxiety. When we write those things down, the brain gets a signal that says, 'I don't need to worry about this right now.' That calms the mind and makes it easier to fall asleep. |
| Meditate for 5-10 minutes. Simply observe the way your breath goes up and down. Calm your mind. | Meditation reduces anxiety, depression, and inflammation in the brain. It also helps you sleep better and increases your ability to focus. |
Exercise is the best investment for the brain
Something like walking for 30 minutes a day, taking a dance class, or swimming will keep your body healthy and improve your cognitive health.
Exercise increases blood flow to the brain . Studies have also shown that exercise can increase the size of the hippocampus , a part of the brain that is responsible for memory. This area naturally shrinks as we age.
A new study from Italy has found that weight-bearing exercise is essential for the brain to function optimally. When we do this, our brain receives signals to produce new, healthy cells.
Brain-friendly foods and drinks
To keep your brain healthy throughout your life, you should follow a diet rich in omega-3 fatty acids , low in saturated fat, and rich in green vegetables (like spinach and kale), and whole grains.
What is this good food for the brain?
- Fish : Oily fish like salmon, mackerel, and sardines.
- Fruits and vegetables: especially berries and green leafy vegetables.
- Nuts: Peanuts, cashews, almonds, etc.
- Olive oil , avocado
- Limit red meat.
We also call this diet the `Mediterranean diet` . It has been shown that those who follow the `MIND diet` (a combination of the Mediterranean and DASH diets), which is specifically designed to promote brain health, have a reduced risk of developing `Alzheimer`s` disease.
Another delicious addition to your diet is dark chocolate . The flavanols in cocoa have been found to improve memory and brain function.
Also, be careful about the amount of coffee you drink per day. Coffee can improve your focus if consumed in the right amount. However, drinking more than two cups of coffee can have adverse effects and disrupt your sleep at night. It is best to drink one or two cups of coffee in the morning and switch to caffeine-free beverages after 2 pm.
Don't be alone, join your friends.
Instead of watching TV and scrolling through Facebook alone, spend as much time as possible with your friends. Why is that? When you talk to a friend, you listen to what they say, think of a response, and talk back... All of this causes blood to circulate to different parts of the brain at once. That means being social is also a good exercise for the brain.
Also, when you are with friends, you are less likely to suffer from conditions like depression. Depression is something that directly affects the functioning of the brain. If a person is suffering from depression or anxiety, their brain is always busy thinking about unnecessary things, so they cannot give 100% attention to learning something new.
Challenge your brain, learn new things
Learning new things throughout your life is another great way to keep your brain healthy. Whether that's learning to cook a new dish, learning to play a musical instrument, or even walking around a city you've never been to.
When you learn something new, new connections (neural circuits) are formed between brain cells, like new roads. As these "roads" grow, the brain develops a kind of "backup system." Then, the brain is less susceptible to the effects of neurological diseases that come with age.
Remember, learning a real-world skill is much better for your brain than playing online "brain games. " Because online games only improve the skills related to that game. But when you learn a real-world skill, it also becomes useful in everyday life.
Take-Home Message
- Always take care of your heart health. Consult your doctor to control your blood pressure and cholesterol levels.
- Get 7-9 hours of good, deep sleep every night.
- Exercise daily. Exercises that make your legs feel heavy, such as walking and running, are very good for the brain.
- Eat a diet rich in fish, green vegetables, fruits, and nuts. Limit red meat and processed foods.
- Get rid of loneliness and spend time with friends. It's a good stimulus for the brain.
- Don't be lazy, always learn something new. It could be a new language, a musical instrument, or a new recipe. Always challenge your brain.
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