Wellness Wednesday: Protect Your Brain

Did you know that it is estimated that the human brain has more neurons than the entire Milky Way Galaxy!! Every experience we have, publicly and privately, from the food we eat to daily social interactions has potential to affect our brain health. Considering our brain is literally the control center of our existence, it makes sense to focus on taking the best care of it to ensure it operates at optimal levels.

Below are 10 simple means of protecting your brain that are derived from Keith Rowe's "Brain Care Basics":

1. Brain Safety

Due to increased risk associated with head trauma, it critical that you take care of your brain by avoiding high-risk sports with potential for head injuries, wear a seat belt and ALWAYS wear a helmet when enjoying activities with a "fall risk" (motorcycle, bicycle, skateboard, snowboard, roller blades, etc.).

2. Eat Healthy

Adequate nutrition is crucial for optimal brain function and includes a recommended 9 servings of fruits and vegetables every day. Your diet should also include lean protein, fruits, vegetables, nuts and healthy fats (olive oil, coconut oil, avocados, etc.).

3. Hydrate

I am FOREVER chasing this dream!! However, it makes good sense to stay hydrated due to the human body consisting of approximately 60% water. The brain consists of approximately 75% water and fuels every system in the body, which needs water to function. Therefore, avoiding substances that dehydrate, because I KNOW you're not drinking enough water, is best. Two of the biggest culprits for dehydrating the brain and body are alcohol and caffeine so limit your consumption. Interestingly enough, even being slightly dehydrated can negatively affect your ability to engage in activities that require attention, memory recall, and coordination.

4. Replenish Pleasure

Your brain includes pleasure centers that respond to neurotransmitters like dopamine. When dopamine levels decrease, motivation and mood are negatively affected. You can increase your dopamine levels naturally by engaging in enjoyable activities regularly such as spending time with family (preferably the one's you like), exercise, listen to music, etc. Likewise it is wise to avoid draining these pleasure centers via substance use, gambling, video games, compulsive eating, etc.

5. Exercise

Physical activity is one of the most effective means of maintaining brain health. Exercise has actual been found in research to be more effective at countering depressive symptoms than any anti-depressant medication marketed to date. It will increase blood flow to the brain, increase dopamine levels and support the generation of new cells that assist with self-regulation and calming. Although your routine doesn't have to be extreme, it IS best if it happens regularly. Simply walking will help with clearing your thoughts, decrease anxiety, naturally improve your mood and burn calories!

6. Avoid Alcohol

Always consume alcohol in moderation! It is an absolute enemy of the body and brain. More than 2-4 glasses of beer or wine per week is considered unhealthy for the brain as it restricts blood flow. Of course, NEVER drive a vehicle under the influence of alcohol or prescription medications.

7. Sleep

To ensure optimal brain functioning, emotional stability and physical health it is recommended that adults receive 7-9 hours of sleep nightly. Less than 7 hours of sleep can decreased blood flow to the brain and cause an accumulation of toxins in the brain tissue which inevitably hinders mental processing, memory, and concentration.

8. Manage Blood Sugar

Make it a priority to maintain your blood sugar by eating healthy snacks throughout the day, a multi-vitamin, and other relevant supplements to supply necessary nutrients. Bottom line, low blood sugar is associated with decreased blood flow to the brain, impulsivity, irritability, and poor decision making.

9. Relax

We ALL need effective self-care to recharge our bodies as it is key to maintaining overall health. Being proactive with managing life's stress by creating calm for the body will enhance your mood, decrease blood pressure, strengthen the immune system AND improve brain functioning.

10. Supplements

I LOVE supplements! Although healthy foods DO promote brain health, the average person has many nutritional deficiencies. High-potency supplements can assist with countering deficits caused by many processed foods poorly produced in unhealthy environments with the focus being "shelf life" rather than nutritional value. Without necessary supplements you will likely find that it is difficult to vitamins, essential minerals and other nutrients, you may find it more difficult to maintain minimal energy levels required to complete daily activities. The brain LOVES basic supplements such as vitamin D, vitamin E, fish oil or magnesium that have proven quite effective at improving focus. Amen Clinics have some of the purest available on the market at https://brainmd.com/.

(Credit: brainMD @ https://brainmd.com/blog/10-ways-to-protect-your-brain/)