Brain Love: 7 Tools for Brain Health
Most adults know the importance of taking care of the body. However, many of us forget about the brain. We tend to eat and move in an effort to lose weight or get those 6-pack abs, but what activities do we engage in to support the brain? If we are honest, the answer is probably: not much. Well, it’s time to change that! A healthy brain impacts our entire well being. So, while brain health might seem like a topic just for psychologists and neuroscientists, it’s actually a worthy endeavor for everyone to learn a little bit more about nurturing the brain.
This article will share some of the significant studies and movements being made regarding brain health and offer an easy and comprehensible list of recommendations for optimizing brain function.
What’s all this buzz about Brain Health?
Brain Health Research & Awareness
Awareness of brain health is growing thanks to organizations like the AARP . Specifically, the development of AARP’s new program, Staying sharp, and its recommendations has peaked curiosity in academia and sparked a number of studies in the field. A lot of these studies are still in trials, and many debate over whether memory is something that can be altered or preserved as we age. Nonetheless, there is no denying the overwhelming conclusion that brain health is important, and there are things we can do to improve it.
I’ve gathered a list of some of my favorite tips for improving brain health, but before I share my findings, I’d like to offer a full disclaimer that I am not a doctor and this in no way should be taken as medical advice. Everybody’s brain is slightly different, so please consult your doctor and only engage in the suggestions that feel right for you.
It’s also important to note that brain health is a very broad topic encompassing mental illness, traumatic brain injuries, brain disease, as well as general preservation of brain function. This article’s list of healthy tips is mainly directed towards enhancing brain integrity and cognitive function in the absence of a disease or injury that effects the brain.
However, if you or a loved one live with a disease or injury of that sort, I highly recommend checking out LoveYourBrain. This amazing organization is committed to serving those that have suffered from a traumatic brain injury (TBI), and actively spread brain health awareness. The founder, who underwent a TBI back in 2009, and the organization were highlighted on the Today Show for all the amazing work they have done. They continue to offer programs, retreats, and classes today and are an excellent resource for everyone, but especially those that live with brain injuries.
7 Tips for a Healthy Brain
Exercise
This one’s kind of a no-brainer (pun-intended). Exercise is so beneficial for the body and the mind. Multiple studies confirm that exercising is one of the best things you can do to decrease stress, anxiety, and depression, which are all linked to the brain. Exercise also helps with attention, memory, blood flow, brain flexibility, and reduces the chance for dementia. I don’t know about you, but that seems like quite an incentive to get moving! I already know your next question; what type of movement is best for the brain? Well, that’s debatable. An article in Harvard Health claims that aerobics might be the best way to work out for your brain. However, an article by Vernon Williams, MD claims it doesn’t matter so much what you do as long as you do it long term. Longevity of movement is key. Regardless of what study you read or which exercise you favor, Williams insists that, “The positive effects of exercise on the brain cannot be overstated.” If you exercise, your brain will feel it. For a better understanding of how movement and the mind are linked check out this short video demonstrating how movement feeds the brain. Bottom line: it doesn't matter what kind of exercise you do, just move!
Sleep
It’s easy to feel lack of sleep in the body and mind. Feeling tired, foggy in the brain, and low on energy after a bad night of sleep is common, but there’s a lot more going on when we don’t get sleep. An article in Brain & Life magazine notes that not only does poor sleep reduce cognitive function, but that, “scientists have started to link longer waking time with increased risk of cognitive impairment and a higher risk of developing Alzheimer's Disease (AD)”. In other words, not getting enough sleep and staying awake for too long have a big impact on the brain. Yet, not all sleep is equal. There are cycles of sleep that occur while we rest and it’s important to reach each cycle. For instance, a lot of people don’t make it to the REM sleep cycle, which affects memory and brain plasticity. Different cycles of sleep affect different cognitive functions, and all of these functions are important. Harvard Health insists that, “Neurobiological processes that occur during sleep have a profound impact on brain health, and as a result, they influence mood, energy level, and cognitive fitness.” However, knowing that sleep is important doesn’t necessarily make it easy to sleep. Sometimes, our circadian rhythm, which governs sleep, gets thrown off, and as much as we prioritize sleep, it just doesn’t happen. Don’t worry, the Sleep Foundation has some amazing tips for helping you sleep better like keeping a consistent bedtime, having low light in the bedroom, reducing caffeine intake, and keeping the temperature at a comfortable setting. Another great trick especially when traveling is “Earthing” or walking barefoot on the ground. Before you write this off as “hippie”, know that serious studies are coming out showing the benefits of this practice, especially when it comes to healing our circadian rhythm. Again, this trick is great for when traveling and adjusting to different time zones. Sticking our feet in the earth, waking with the sun, and limiting caffeine are some great natural ways to help build healthy sleep patterns. But one of the biggest ways to get better sleep just so happens to be our next tip for overall brain health: Less screen time.
Less Screen Time
Harvard Medical School recently put out an article affirming that too much screen time can, “interfere with everything from sleep to creativity.” A study on preschoolers showed that MRI’s of children who experienced an excessive amount of screen time showed, “lower levels of development in the brain’s white matter – an area key to the development of language, literacy and cognitive skills.” Too much screen time doesn’t just affect kids, the adults are affected by it as well. Multiple studies show how screen time physically alters the brain. Too much screen time actually thins out the brain's cortex. The cortex is the part of the brain that processes everything that comes in through the five senses. The thinner it becomes the harder it is for us to process and organize incoming information. So, yes, limiting screen time is that important. Unfortunately, we live in a world of screens and more than likely have to sit in front of one for work all day. So, how do we limit screen time when it’s our means of income? Barnsley College has a great list of simple tips including not eating in front of screen, banning screens in the bedroom, and keeping work emails outside of the home. Most smart phones have the function to limit usage of certain apps like Instagram, TikTok, and Reddit. A Wall Street Journal article suggests hiding apps. Another big trick? Turn off notifications outside of work. This one is hard, but maybe try it for one evening and see how your brain feels. If reducing screen time feels overwhelming to you, I suggest starting with a bed time…for your phone. See if you can put your phone down at least one hour before you go to bed and not pick it up again until one hour after waking. View it as a one-week experiment and notice any differences in your sleep and how your brain feels.
Food & Supplements
Foods are a great way to support your brain. Even better, most of what is good for your brain is pretty yummy! Medical News Today includes chocolate, berries, and nuts at the top of the list for brain function. And guess what else is on the list? COFFEE! Caffeine is actually stimulating for our brains, as long as we consume it in moderation. And while fats might not be the best for your heart, your brain thrives on healthy oils and fats. Don’t believe it? Check out this short TedTalk for more information on the best foods we can eat for brain vitality. Even though we may know that certain foods help support the brain, sometimes, we don't always have the time, money, or energy to indulge in cooking all the things the brain requires. Luckily, there are some great supplements out there that can help support us on the go. My personal favorite is Brain Dust by Moon Juice. Simply add it to your coffee, tea, smoothies, or oatmeal in the morning and you're good to go! Want to find your own Brain health supplement? Here's a list of do's and don'ts. Whether you choose to make some meals filled with healthy fats, double up on chocolate, or opt for a supplement, consuming something for your brain every day is a great and easy way to start focusing on brain health.
Social Engagement
This next tip might be a little more difficult to cultivate, but it’s definitely worth considering. According to the Cleveland Clinic for Healthy Brains, social interaction is one of the six main pillars of brain health. The Clinic claims “a rich social network provides sources of support, reduces stress, combats depression and enhances intellectual stimulation.” Medical News Today goes so far as to argue that healthy friendships and relationships help to preserve memory. It may seem like a small, toss to the side tip, but even the AARP made an official announcement on the importance of social engagement and the brain. Social connection, in any form, is a huge part of health. An article from Harvard Medical suggests that the quantity of relationships doesn't matter, neither does how you connect. This is great news because sometimes social engagement and relationships can be hard. The good news is, even just one strong connection is beneficial. Focus on quality, lasting relationships, and your brain will thank you!
Flow State
You know that feeling when you are so happily and completely engaged in something that you lose track of time? That's called being in a "Flow State" and it's one of the best things we can do for our brains. Research has, “proven that flow contributes to overall human happiness and well-being.” Our brains love to be absorbed in a single task whether it's creating art, playing a sport, or cleaning. Again, there is a lot of research out there on this state of mind. For more scientific jargon on how flow states actually alter the brain check out this article in Frontiers in Psychology magazine. If you just want the basics, Headspace has a concise and to the point way of explaining flow state. The basic idea is that when we immerse ourselves entirely in something we love to do, it increases fulfillment, enjoyment, and improves our learning and skill development. Of course, it’s helpful to know which activities your brain prefers. Maybe you already know what you love to do and how to get into this state. For those that need a little push, Medium Magazine has a great list of things you can do to induce a flow state. Some are as simple as putting on some music you love and drinking caffeine. Others involve a little more work, like eliminating distractions and figuring out what time of day your body most prefers to work/create. However you get into your flow state doesn’t matter, just that you get there. If you feel out of touch with this state, maybe take a weekend to figure out what activities bring you a sense of joy, and then, dive in!
Meditation
I’ve saved the best for last. Or is it the worst? Maybe not the worst, but probably the hardest. By this point in your life, I’m sure you've probably heard that meditation is good for calming the brain. But this is always so much easier said than done. It’s a practice, a commitment, and takes time to develop the ability to sit with yourself. Despite any trepidation you may have, I must insist that creating a meditation practice is a notable endeavor for your brain, and here’s why; meditation doesn’t just relax your mind, it has the ability to change the brain. Whoa! Along with reducing anxiety and improving concentration, meditation has been shown to enlarge the hippocampus, which is related to memory and learning. It also decreases the volume of the amygdala, which is associated with fear. Pretty cool, huh? Meditation is powerful. So, how do you start a meditation practice? I’d like to direct you to Headspace or Insight Timer. Both are free apps that help you create a meditation practice and become more aware of your daily habits. Sitting still is no easy thing. So, be gentle with yourself as you begin, and know that as you settle and find your seat on the meditation cushion, you’re taking care of the brain.
This list is far from everything you can do to optimize brain health, but it’s a good start. Sometimes too much information can be overwhelming, and that's not helpful to the brain! So, if this list is too lengthy for you to remember, here's a quick guide to keep it simple. No step is too small, and no action goes unnoticed in the body. The important thing is that we all begin to recognize that brain health matters! So, whatever you can do to start loving your brain, do it now, and you’ll be thankful you did later on.
Article by Bridget Lavin
Nest Health Connections
Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.
Sources:
Brain Health Research & Awareness
https://www.aarp.org
https://stayingsharp.aarp.org
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6787147/
https://www.pacificneuroscienceinstitute.org/brain-health/clinical-trials-and-research/
https://www.uhhospitals.org/uh-research/department-research/neurology-and-neurosurgery-research/alzheimer-research-clinical-trials
https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.12478
https://www.today.com/health/former-snowboarder-kevin-pearce-finds-new-identity-10-years-after-t186466?cid=sm_npd_td_fb_ma&fbclid=IwAR2zyJ1ICbnTxamHUI8L50iNyIf-jY0kK7I3JLCeTCIz0XwBWGAUvNu3ST4
https://www.loveyourbrain.com/mission
Exercise
https://health.usnews.com/health-care/for-better/articles/how-exercise-benefits-brain-health
https://www.webmd.com/brain/ss/slideshow-exercise-brain-effects
https://www.scientificamerican.com/article/how-exercise-affects-your-brain/
https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
https://lifesciences.byu.edu/how-exercise-affects-your-brain
Sleep
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
https://www.brainandlife.org/articles/could-getting-more-high-quality-sleep-protect-the-brain/
https://www.health.harvard.edu/blog/aging-and-sleep-making-changes-for-brain-health-2019031116147
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Less Screen time
https://hms.harvard.edu/news/screen-time-brain
https://www.cnn.com/2019/11/04/health/screen-time-lower-brain-development-preschoolers-wellness/index.html
https://www.barnsley.ac.uk/benefits-of-reducing-your-screen-time/
https://www.betteryou.ai/effects-of-screen-time-on-the-brain/
https://www.psychologytoday.com/gb/blog/mental-wealth/201402/gray-matters-too-much-screen-time-damages-the-brain
Food & Supplements
https://www.medicalnewstoday.com/articles/324044#eggs
https://www.youtube.com/watch?v=xyQY8a-ng6g
https://moonjuice.com/products/brain-dust?gclid=Cj0KCQiAuvOPBhDXARIsAKzLQ8GGweH4AIm8rhjsu-gcn4KDgMIXqNDHyr0bO_1H2lSYRb3sY3TaANoaAql5EALw_wcB
https://www.webmd.com/brain/ss/slideshow-brain-supplements
Social Engagement
https://healthybrains.org/pillar-social/
https://www.health.harvard.edu/blog/3-ways-to-build-brain-boosting-social-connections-202109082585
https://www.medicalnewstoday.com/articles/321976
https://www.aarp.org/health/brain-health/global-council-on-brain-health/social-engagement-and-brain-health/
Flow State
https://snowbrains.com/the-brain-science-behind-flow-states/#:~:text=A%20flow%20state%20is%20only,your%20best%20%E2%80%93%20physically%20and%20mentally.
https://www.frontiersin.org/articles/10.3389/fpsyg.2021.645498/full
https://www.verywellmind.com/what-is-flow-2794768
https://www.headspace.com/articles/flow-state
Meditation
https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=16a8248a1465
https://psychcentral.com/blog/how-meditation-changes-the-brain
https://www.brainfacts.org/thinking-sensing-and-behaving/thinking-and-awareness/2019/understanding-the-power-of-meditation-041919
https://www.headspace.com
https://insighttimer.com
Quick Guide
https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young