By far our most important organ, the brain is constantly working, therefore requiring a good amount of maintenance. But what keeps the brain healthy? Beyond fad diets and dubious supplements, Forbes tells us seven science-backed things that benefit the brain:
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- Exercise
People who exercise appear to have greater brain volume, better thinking and memory skills, and even reduced risk of dementia. It’s not totally clear why this is, but it’s likely due to the increased blood flow to the brain that comes from physical activity.
- Foods and spices
While eating highly processed carbs, which break down very quickly, leads to the spike-and-crash of blood sugar; eating whole, unprocessed foods leads to a slow, steady rise, and a more constant source of energy, making the brain much happier.
Too much sugar also appears to affect how plastic the brain is, or how capable of change. A study last year found that rats fed fructose water after brain injury had seriously impaired recovery. While omega-3 fatty acids appear to reverse some of this damage in humans, omega-3 capsules, however, have not been shown to do much good.
Some studies have found that compounds in foods like cocoa and blueberries may do some good. And turmeric, a key component of curry, if used regularly, has been linked to reduced incidence of Alzheimer’s disease, presumably for its antioxidant and anti-inflammatory properties.
A diet low in sugar and high in whole foods, healthy fats and as many colorful fruits and veggies as you can take in is cumulatively one of the best things you can do for your brain.
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- Vitamins and minerals
Though there’s little evidence that multi-vitamins do us much good, there are certain vitamins that the brain needs to function: Vitamin B12 is one of the ones critical for the function of the central nervous system, Vitamin D is also critical for brain health, and iron is another that the brain needs to function well. Getting your nutrients from food appears to be the most efficient way to take them in and absorb them.
- Coffee
Not only does coffee keep us alert by blocking adenosine receptors, but coffee consumption has also been linked to reduced risk of depression, and even of Alzheimer’s and Parkinson’s diseases. This is partly because, like cocoa, compounds in coffee improve vascular health, and may also help repair cellular damage by acting as antioxidants.
- Meditation
Meditation has been linked to increased brain volume in certain areas of the cerebral cortex, along with less volume in the brain’s amygdala, which controls fear and anxiety. It’s also been linked to reduced activity in the brain’s default mode network (DMN), which is active when our minds are wandering about from thought to thought, which are typically negative and distressing. Meditation also seems to lead to changes to the white matter tracks connecting different regions of the brain, and to improved attention and concentration.
- Education/mental activity
Mental activity may or may not keep a brain from developing disease (like Alzheimer’s), but it certainly seems to be linked to fewer symptoms, since it fortifies us with what’s known as cognitive reserves. In other words, higher cognitive activity endows the brain with a greater ability to endure the effects of brain disease.
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- Sleep
The brain never sleeps, so sleep deprivation – and just a little of it – takes a toll on our cognitive health. It’s linked to worse cognitive function, and poorer attention, learning and creative thinking. The more sleep debt you accrue, the longer it takes to undo it. Sleeping for about seven hours per night seems to be a good target to aim for.
Curated article from:
Forbes
