Healthy Brain, Healthy Life
Every day of our lives, we expend a large amount of energy and time in maintaining our home, automobiles, electronic gadgets such as smartphone, Xbox and smart TV, even decking out our wardrobes with gorgeous gowns and sharp suits, and the list goes on. In this hustle and bustle lifestyle, we often forget to think about our mind, which is paradoxical. However, the perspective of working on our mind by eating healthy food and exercising regularly improves mood and increases oxygen to the brain, thus boosting our energy.
Looking back in history, achievements made by humans have been immense and mind-blowing. The only way we keep it all going is to maintain a fit and strong brain along with an empathetic heart. Akin to managing our daily business, the tasks of eating healthy food, exercising, meditating, socializing, visualizing positivity and learning new skills also come with practice and focus towards personal betterment.
The biological structure of the brain is extremely complex, built with lots and lots of neurons connected via synapses. Neuroscientists estimate our brain can store between 10 terabytes and 100 terabytes of information. According to recent research, the human brain is fully developed at the age of 25. The brains of adults and teens work in different manners. Thought in adults originates in the rational part i.e. prefrontal cortex of the brain, whereas the teenager relies more on the amygdala. This amygdala is better than the prefrontal cortex in decision-making and problem-solving. However, it depends on emotions, aggressions and instincts.
The effort of training the brain is highly effective throughout our lifetime. Studies suggest that healthy foods make a healthy brain. “Healthy” consumption of food refers to the intake of a wide variety of fruits and veggies. Vegetables contain phytonutrients with antioxidants to increase energy. Some foods that fuel your brain are blueberries, broccoli, dark chocolate, turmeric and green tea. The gut requires probiotic foods to keep the body strong, which is linked to cognitive health. Probiotic foods include kimchi (Korean fermented cabbage) and fermented yogurt. The omega-3 fatty acids found in fish impact cognition and synaptic plasticity. Healthy polyunsaturated fats increase brain-derived neurotrophic factor (BDNF), which improves mood, and are found in flax seeds, chia seeds, walnuts and wild salmon. The most important thing is to avoid all types of foods that may diminish the cognitive capability of brain, include sugar, preservatives, high-fructose corn syrup, industrial trans-fats, alcohol, diet sodas and gluten.
Any form of sports or aerobic activity improves mood. Regular exercise improves short-term memory, cognitive skills, sharpness and long-term memory. Recent studies shows the seahorse-shaped hippocampus of the brain, which is involved in learning and memory-formation, is activated while doing exercise.
Brain cells need a high amount of oxygen. The increase in heart rate when we exercise enhances the flow of blood in the brain, and this blood contains oxygen, which is consumed by the brain. Any physical activity increases the BDNF, which repairs damaged neurons and helps in growing new brain cells. Physical activities include swimming, yoga, hiking, biking, mountain climbing, high-intensity interval training, Zumba, aerobics and running. Meditation is another form of exercise in which focusing on inhalation and exhalation helps in reducing anxiety and stress, and improves concentration and attention. It can also keep negative thoughts at bay.
Aging is an inevitable process of life. Along with aging, the brain changes physically and psychologically, sometimes developing neurodegenerative diseases including mild cognitive impairment and dementia. Parkinson’s disease and Alzheimer’s disease are common types of dementia. There is no cure for dementia; as the saying goes, “Prevention is better than cure.” Research shows that changes in lifestyle and habits can reduce the chance of developing these diseases in the future. In addition, learning new skills, solving puzzles, playing musical instruments and regular socializing may help the brain to age gracefully.
Integrating these practices into your lifestyle cannot be achieved in a day; after all, Rome was not built in a day. It takes lifetime commitment and persistence to cultivate these habits. The effect of all these habits may be a happy and positive life for years to come.
Image by Tyler Maxey-Billings
