Tips to Help Keep Your Brain Healthy and Sharp

WASHINGTON — When it comes to taking care of your health, there is a lot to remember and the organ in charge of remembering is the brain. The brain is the most complex organ in your body and shapes how you experience life.

Here, we’ll explore the term brain health, highlight some risks to watch out for, and give you natural tips to help keep your brain healthy and sharp throughout your life.

What Exactly Does “Brain Health” Mean?

The brain is the center of the nervous system. The brain is responsible for thoughts, emotions and memory. It can initiate movement and behavior and interpret sensory input. The concepts of intelligence and consciousness exist in your brain.

The WHO defines brain health as how well one’s brain functions across four domains: cognitive, sensory, social-emotional, behavioral and motor. The CDC defines it as the ability to perform anything related to cognition (thinking, learning and remembering), to judge and use language.

The National Institute on Aging also focuses on four areas to judge brain health:

• Cognitive Health: thinking, learning, remembering.
• Motor Function: initiating and controlling movement, balance.
• Emotional Function: interpreting and responding to emotions.
• Tactile Function: feeling and responding to touch (pain, pressure, and temperature).

Detriments to Brain Health 

There are four main potential detriments to brain health that can decrease one’s ability to function in cognition, motor, emotional,and tactile areas.

• Aging: As we age, parts of our brains naturally begin to shrink and blood flow decreases. 
• Traumatic Brain Injury: Suffering a traumatic brain injury, typically through your head, can affect any area of brain health and cause physical disabilities.
• Neurological Diseases: Neurological diseases like Alzheimer’s, dementia, and Parkinson’s can affect cognitive health and motor function. 
• Mental Health Disorders: Mental health disorders like depression, schizophrenia, bipolar, drug addiction and alcoholism can affect mood, behavior and emotional regulation.
• Other Brain Conditions: Other conditions, such as suffering a stroke or migraines, can also affect brain health.                                                                                                                                                                                                                                                  

Natural Ways to Boost Your Brain Health

While many detriments to brain health may be accidental or unavoidable, there are some steps you can take to care for your brain health naturally.

• Head Protection: Always wear a helmet if you ride a bike or scooter, play an impact sport, or work a hazardous job.

• Exercise: One of the best things you can do for your brain is exercise regularly. Physical activity increases blood flow to your brain and can improve cognitive health. Ongoing research suggests exercise may help prevent Alzheimer’s disease.

• Sleep: Aim for seven to nine hours of sleep per night. Getting enough sleep helps your cognitive function the next day.

• Healthy Diet: Eat a healthy, balanced diet of leafy greens, berries, omega-3-rich fatty fishes like salmon and tuna, poultry, whole grains, nuts and seeds.

• Avoid Smoking, Drug Use and Alcohol Abuse: Smoking, drug and excessive alcohol use can harm your brain health. If you suffer from substance abuse, you can reach out to the SAMHSA national helpline.

• Manage Blood Pressure: High blood pressure can increase your risk for cardiovascular diseases and stroke, which can harm brain health. Some studies link high blood pressure with a higher risk of cognitive decline. Exercising regularly, eating a healthy diet and checking in with your doctor can help you keep a healthy blood pressure.

• Manage Stress: Chronic stress leads to inflammation, increasing your risk of chronic diseases that affect your brain. Practicing mindfulness and meditation may decrease stress. Seeking professional mental health support may also help.

• Socialize: Socializing and connecting with people regularly can help brain health. Especially for older adults, isolation and loneliness may increase the risk of cognitive decline.

• Use Your Brain: You may be done with school, but continuing to use your brain and cognitive skills throughout your life can help keep your brain healthy. Doing puzzles, playing games, reading books and engaging in creativity keeps your brain stimulated and sharp.

Think About It

Our brains help us complete daily tasks, work, care for loved ones, understand emotions, read, speak, move, remember, sense and learn. Make the most of your brain health by exercising regularly, eating a healthy diet, managing stress, sleeping, socializing and staying mentally engaged. 

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