Boost your brain health

For such a small organ, the brain is vast in its capabilities – the source of intelligence and bodily functions, interpretation and perception, and the controller of behavior, speech, emotions and more. In short, the brain is what makes humans who we are.

How can we make this vital organ thrive for as long as possible?

“Brain health encompasses a variety of things, but if I had to sum it up as simply as possible, it would be this: If everything you do is good for your heart, you’re probably on the right track for what’s good. for your heart and brain,” said Robert Fallows, Doctor of Psychologyof Samaritan Neuropsychology – Albany.

The heart-brain connection

The brain is fueled by nutrients carried by the blood.

“While the brain makes up a very small percentage of our body weight – it only weighs 2 to 3 pounds – it uses about 20% of our body’s blood,” Dr. Fallows noted.

“Because of this, more traditional risk factors such as high blood pressure, high cholesterol, diabetes, atrial fibrillation (afib) – conditions that we think of as occurring outside the brain – have a huge impact about accelerating the aging process and creating problems as people age,” explained Dr. Fallows.

brain boosters

To keep your brain in top shape, follow these tips, which can also lower your risk of diabetes, heart disease, kidney and liver problems.

1. Get moderate exercise

“Studies have shown that exercise is effective in delaying the development of dementia in people with mild cognitive impairment, which is the precursor to dementia,” Dr. Fallows said.

But you don’t have to be a marathon runner to help your brain; moderate exercise is sufficient.

“People who raise their heart rate a little in a safe way, such as swimming, which is also gentle on the joints, 2-3 times a week, tend to be at lower risk of dementia,” explained Dr. Fallow.

2. Eat sensibly

“You don’t need to make complex adjustments to your diet, just move away from the typical American diet of red meat, processed foods, refined carbs, fried foods, and high sugar,” noted Dr Fallows.

“A growing body of research shows that what happens in the digestive system — the gut microbiome, intestines and liver — can influence what happens in the brain,” he said. “A healthy diet is so important for the brain.”

The evidence suggests that the Mediterranean dietTHE Dash Dietor a combination of the two called the MIND diet, offer the best approaches to nourishing your brain.

“The basic principle of these diets is to limit red meat, eat more fish and poultry and leafy green vegetables, reduce fatty oils and fried foods, and if you must use an oil, use olive oil,” Dr. Jachères said.

3. Learn new things

Learning new things leads to two positive changes in the brain: neuroplasticity and cognitive reserve. Both are helpful in warding off dementia.

Neuroplasticity: “It used to be thought that if someone injured their brain, the damaged neurons would never grow back, but that theory has been debunked. It turns out that the brain is constantly changing and rewiring itself, a process we call neuroplasticity. If I keep challenging myself and thinking in new ways, then I keep my brain active,” Dr. Fallows explained.

Cognitive reserve: “When a person learns new things and gains new life experiences, we keep the brain agile, a process called cognitive reserve. We become more resilient in solving problems and dealing with challenges. People who develop greater brain resilience tend to be more resistant to neurodegenerative or dementia processes,” said Dr. Fallows.

The brain seems to thrive on difficult but not too frustrating tasks for us. Replace nonsensical or automatic tasks and opt for those that will extend your capabilities.

Learning new things doesn’t have to be extravagant, but can include taking an adult education course in a subject that interests you, indulge in artlike painting or woodworking, learning to cook, or doing basic car repairs.

“Remember to balance your expectations with what you learn – don’t expect to learn to play a new instrument, for example, as easily as a teenager. As we get older, we don’t learn as fast as we used to, so just be reasonable with what you hope to achieve,” Dr Fallows added.

4. Socialize more

Spending time with others, even if you’re introverted, is important for your brain health.

“You don’t have to be the life of the party. Just having a good relationship or two can be good for the brain,” Dr. Fallows noted. “When you get together with other people you really like, you’re engaged and your brain is activated by that.”

On the other hand, relationships that are toxic or cause stress can have the opposite effect, causing more wear and tear on the brain.

5. Choose puzzle games over TV

The jury is still out on how good “brain games” like Sudoku, Wordle, or online memory games are for the brain.

“If I regularly play a game on my iPad or do crossword puzzles daily, does that make me better at the game, or does that improve my ability to remember things in my life from every day ? The research is not so clear,” noted Dr. Fallows.

“What I tell people is if you’re playing an online game or doing a puzzle, it’s better for your brain than something passive like watching TV or movies. The game keeps your brain more active and there is potential value in that,” he said.

Preventative health is the key

Ultimately, developing good overall health habits is key to keeping the brain performing at its best.

“I think people sometimes forget that our body is this whole interdependent system. It’s impossible to talk about brain health without talking about how the rest of the body is doing,” Dr. Fallows noted.

Although there are elements of brain health that are beyond our control – aging, for example, naturally leads to some cognitive decline and genetics can also play a role — the factors most under our control are lifestyle habits.

“Changing our lifestyle habits is not always easy to change. Take it slow and start with small steps. If you need help making changes, ask your primary care provider for a referral to a behavioral health specialist who can help you make positive changes,” Dr. Fallows said.

“Keep in mind that it’s never too late to start making changes to improve your health.”

Robert Fallows, PsyD, is Senior Medical Director for Behavioral Health at Samaritan Medical Group and practices at Samaritan Neuropsychology – Albany. Learn more of Dr. Fallows or ccontact him at 541-812-5760.