Brain Health

by Matt Kedir

Brain Health & Longevity 

As declared by the World Health Organization, the global life expectancy stands at an unprecedented 71 years [1] – a seven-decade marathon for humanity’s most important organ: the brain. Between hand movement, bodily regulation, and unconscious behavior (like breathing), the brain acts as humanity’s control tower. All the more reason that all humans should strive to ensure the brain functions without issue. A better brain is a better body, and a better body can lead to a better life. As someone runs a marathon, they are bound to get tired towards the end, but how do we adjust our running style/our body to make sure we can run as fast as possible, as long as possible? 

Understanding Brain Health & Decline/ Causes 

From hearing loss and attention deficits to memory decline, it is generally understood that as humans gets older, their brains “slumps.” There have been many studies that have attempted to search for the causes of brain fatigue, and a few have been found. While humans age considerably, white (brain) matter begins to shrink [2], and our brain’s primary connectiors begin to thin [3]. During this aging process, brain structures change, through which, “diet, physical activity, sleep, emotional stability, and supportive social interactions (are)...crucial for maintaining brain health [4].” (Chapter 1, Page 5). Through which, white matter shrinks slower, and human-brain connections remain strong—longer. 

Physical Activity for Brain Health 

Scientists recommend 8 hours of sleep, physical activity, and healthy eating, as some of the best ways to increase the endurance of the brain. Try to form habits out of any new initiative, specifically for sleep, it is best to have a strict time of rest that the body can adapt to. Adequate rest can bring amazing short as well as long-term benefits. Much research shows that during sleep the human body rewrites short-term memory as long-term [5]. Research also shows that sleep modulates healthy emotions, through which allows us to control our day-to-day emotions. Scientists recommend that all meals occur 3 hours before bedtime, and that all distractions (like social media) are put away before bed. 

Just like sleep, what one does out of bed is important to achieving a stronger, more flexible brain. Studies show the incredible benefits that 60 minutes of daily physical activity can bring to the brain. Besides physically altering brain activity, and promoting brain cell growth, physical activity can help our brain form new connections, open new brain-blood vessels, increase brain gray and white matter! Scientists have found that physical excersize reduces the chance of obtaining dementia by 50% [6]. Through yoga, weightlifting, movement, and balencing, the brain gets critical resources that enables a stronger brain. By working for a better brain, you gain a better body.

Nutrition for Brain Health 

Food intake is also extremely important to brain health! Eating the right foods, in moderation, can help support a growing or aging brain develop to last. Scientists recommend eating healthily, with special consideration to foods that haven’t been processed. Vegetables include broccoli, cabbage, cauliflower, kale, and cabbage. For the carnivores, various seafoods are recommended for its omega-3 fat, which is known for its presence in benefiting brain development and can act as a barrier against cognitive decline. These seafoods include salmon, shellfish, and anchovy. By now, it is clear to see that diverse eating is essential towards a healthy brain, which includes eating less popular foods like nuts, seeds, and berries. 

Other types of foods and drinks should be kept to a moderation or should be cut out to maximize brain protection and growth. Sweeter foods like chocolates, and teas are recommended to be consumed in lower quantities, and recommended to be eaten/drank towards morning-time. If one must drink alcoholic beverages like beer, liquor, and wine, they are recommended to be kept to an absolute minimum. A maximum of two drinks a day for grown male audiences, and one and a half for grown female audiences. Corn Syrups, Sodas, including diet soda aren’t recommended for their artificial sweetens, known for its addictive properties, and how it negatively alters human gut-bacteria. Both by eating healthier, and diversifying the palate, the brain can grow and memorize better. [7]

Challanging the Brain & Conclusion 

Your favorite games on LinkedIn, conversations with your classmates, and that music instrument you are dying to learn all can have a positive impact on brain health and can be used to help strengthen the mind. The human brain is very flexible, and grows when challenged, so by operating activities that require full attention, and challenge our brains to react to “surprising” developments, our brain can better make connections and stay more active when encountering similar challenges. Other recommended activities include learning a new language, drawing, joining book clubs, and even playing poker! Any activity that can stimulate the mind by being fun, somewhat challenging, and ever-changing. Whether it be making healthier choices, starting a morning with a 30-minute walk, or playing more poker with your friends, there are many easy ways to stimulate the mind. While it is impossible to cut out anything that might hold a brain from its true potential, the little activities

add up. One hour of physical activity a day makes half a months' worth of mental growth a year. To bring out the best in our bodies, to keep our mind sharp, and memory forefront, small changes are essential.

Citations- 

1-  World Health Organization. (2020, December 4). Life expectancy at birth (years). World Health Organization. https://www.who.int/data/gho/data/indicators/indicator-details/GHO/life-expectancy-at-birth-(years) 

2-  Gunning-Dixon, F. M., Brickman, A. M., Cheng, J. C., & Alexopoulos, G. S. (2009). Aging of cerebral white matter: a review of MRI findings. International Journal of Geriatric Psychiatry, 24(2), 109–117. https://doi.org/10.1002/gps.2087 

3-  Fjell, A. M., Grydeland, H., Krogsrud, S. K., Amlien, I., Rohani, D. A., Ferschmann, L., Storsve, A. B., Tamnes, C. K., Sala-Llonch, R., Due-Tønnessen, P., Bjørnerud, A., Sølsnes, A. E., Håberg, A. K., Skranes, J., Bartsch, H., Chen, C.-H., Thompson, W. K., Panizzon, M. S., Kremen, W. S., & Dale, A. M. (2015). Development and aging of cortical thickness correspond to genetic organization patterns. Proceedings of the National Academy of Sciences, 112(50), 15462–15467. https://doi.org/10.1073/pnas.1508831112

4-  Kaur, G. (2024). Brain and Mental Health in Ageing (S. I. S. Rattan, Ed.; p. 5). Springer. 

5-  Sisson, J. (2020, July 15). Sleep’s Crucial Role in Preserving Memory. Medicine.yale.edu. https://medicine.yale.edu/news-article/sleeps-crucial-role-in-preserving-memory/ 

6-  Hoffmann, M. (2024). How to accomplish brain fitness: The five brain rules. In M. Hoffmann (Ed.), Executive brain vitality (pp. 13–120). Academic Press. https://doi.org/10.1016/B978-0-443-29839-4.00002-0 

7-  Hoffmann, M. (2024). Appendix 1: Brain fitness 100: An overall summary checklist. In M. Hoffmann (Ed.), Executive brain vitality (pp. 209–212). Academic Press.  https://doi.org/10.1016/B978-0-443-29839-4.15001-2