Last month’s blog on heart health was well received by many of you-so thank you for your
positive feedback. For this month- I thought I would touch upon another vitally important area of health
that is often neglected. March is Brain Injury Awareness Month. And while most people think of brain
injury as being caused by a traumatic event, I want to discuss the more insidious factors that can
adversely affect our brain health. And why you may ask is a healthy brain so important?
Well- brain health is a critical piece of your overall health. It underlies our ability to communicate, make
decisions, problem-solve and live a productive and useful life. Because the brain controls so much of
daily function, it is arguably the single most valuable organ in the human body. And the health of our
brains is in dire jeopardy in this country. 6 Million Americans are living with Alzheimer’s Disease today-
with 13 Million expected to be affected by 2050! 1 in 3 seniors dies with Alzheimer’s or some other
form of dementia. I’m sure that everyone of us knows of a family member or a friend that has been
affected by this terrible disease.
What is important to realize is that our lifestyle has a profound impact on our brain health. Unlike aging
and genetics, we have control of our lifestyle choices. What we eat and drink, how much we exercise,
how well we sleep, the way we socialize, and how we manage stress are all critically important to our
brain health.
So as a means of helping us keep our brains healthy, I am including here the Cleveland Clinic’s Six Pillars
of Brain Health which can help us preserve our memory and lower our risk for brain disease.
1. Physical Exercise
Get our body moving! Countless peer reviewed studies have shown that people who exercise regularly
have a lower risk of developing Alzheimer’s disease. Exercise improves blood flow and memory; it
stimulates chemical changes in the brain that enhance learning, mood and thinking. Regular aerobic
exercise like running, biking, and swimming preserve existing brain cells while fostering the growth of
new ones. In fact, a recent study published in the American Journal of Geriatric Psychiatry shows a link
between long-term moderate physical activity and an increase in volume of the hippocampus — the
area of the brain that deals with the formation of long-term memories. This area is the first to be
damaged in Alzheimer’s disease. So Be fit and Be smart!
2. Food & Nutrition
You are what you eat. As you grow older, your brain is exposed to more harmful stress due to lifestyle
and environmental factors, resulting in a process called oxidation, which damages brain cells. Rust on
the handlebars of a bike or a partially eaten apple gives you an idea of the kind of damage oxidation can
cause to your brain. Food rich in antioxidants can help fend off the harmful effects of oxidation in your
brain. Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables,
olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease. Eating
foods high in saturated fats, like red meat, butter and dairy products, are associated with the
development of degenerative diseases, including heart disease and Alzheimer’s disease. So- cook and
eat more fresh food, savor the taste, enjoy dining with family and friends. A Mediterranean regimen is
more than just a diet. It’s a lifestyle, a way of living well. So Eat smart and Think better.
3. Medical Health
Control your medical risks. Hypertension, diabetes, obesity, depression, high cholesterol, and smoking
all increase the risk of dementia. You can control and reduce these risks. Get your annual check-up,
follow your doctor’s recommendations. Get engaged in a brain healthy lifestyle for your body and your
mind. A variety of medical conditions are strongly linked to the decline of brain function. Keep your
blood pressure and weight at a healthy level, take medication as prescribed, cut down on salt and sugar,
keep active and stay socially connected and positive. All of this can help you stay sharp, smart, and
increase the vitality and quality of life as you enter your golden years.
4. Sleep & Relaxation
Probably one of the most underappreciated tips for better brain health is to get a good night’s sleep.
Sleep energizes you, improves your mood and your immune system, and may reduce buildup in the
brain of an abnormal protein called beta-amyloid plaque, which is associated with Alzheimer’s disease.
Few things feel better than a good night’s sleep. Quality time with the sandman puts us in a better mood
and sharpens our brains. It also gives us the energy and the ability to run our busy lives — from
exercising to keeping up with our kids to excelling at work. Practicing meditation and managing stress
may help fend off age-related decline in brain health. So Stay positive and Be happy.
5. Mental Fitness
Mental exercise is just as critical as physical exercise in keeping your brain fit and healthy. Mental
exercises may improve your brain’s functioning and promote new brain cell growth, decreasing your
likelihood of developing dementia. Like your muscles, you have to use your brain or you lose it. There is
fascinating cutting edge research being done in the area of neurology focusing on something called
Neuroplasticity. This evidence shows that we all have what’s called “brain reserve,” which helps our
brain adapt and respond to changes and resist damage- no matter our age! Our brain reserve begins to
develop in childhood and gets stronger as we move through adulthood. People who continue to learn,
embrace new activities, and develop new skills and interests are building and improving their brain
reserve. So stay mentally active- learn a new language, take up a musical instrument, or read some
mentally challenging books. So Remember the old adage- Use your mind or Lose it.
6. Social Interaction
Leading an active social life can protect us against memory loss. Spending time with others, engaging in
stimulating conversation, and staying in touch and connected with family and friends are good for our
brain health. A rich social network provides sources of support, reduces stress, combats depression and
enhances intellectual stimulation. Studies have shown that those with the most social interaction within
their community experience the slowest rate of memory decline. Happy marriages or long-term
relationships and having a purpose in life have shown significant protective effects against age-related
cognitive impairment. So Stay connected!
Our brain is our most important organ. It creates memories, drives our emotions and controls our every
movement. Let’s learn to cherish it, protect it, and take care of it. So it can take care of us throughout
our lives!