Brain health is not often our top priority, even if keeping our brains healthy should be! Physical health is generally more of a priority because it can be felt with every movement and be seen by the human eye. This mindset could be because it is challenging to quantify brain health since there is no standard metric to measure it.

While blood pressure and weight are easy to assess, the condition of our brains might be more complex, which is why many people overlook their mental health. But taking care of our mental health is equally essential to our physical health. Our brains control our emotions, thinking, plans, and physical processes. Protecting our cognitive health as we age is crucial to preventing diseases like dementia.

This investigation will examine the importance of maintaining brain health and discover natural methods for maintaining cognitive function. This blog will provide practical strategies to support brain health, from identifying the symptoms of cognitive decline to comprehending the significance of vital nutrients and lifestyle choices. Join us as we explore ways to develop a more resilient and intelligent mind.

Brain Function

The brain requires a lot of energy and blood flow to function. The nutrients involved in creating healthy blood cells and metabolizing energy promote brain health and ensure that brain functions work as they should.

A healthy brain needs relaxation, vitamins, glucose, minerals, and amino acids.

Defining Optimal Brain Health

Optimal brain health is simply the ability of the brain to perform as it should in an ever-changing environment. It must accomplish this by dealing with all stressors and maintaining body functioning at optimal functional performance. Cognitive health is optimized and maintained by incorporating healthy lifestyle methods that would also benefit the body and avoiding processed foods.

Unhealthy lifestyles, which include high stress, nutrient deficiencies, inadequate sleep, and too much sugar, lead to a change in brain structure. This causes cognitive impairment, resulting in a higher risk of health conditions and brain dysfunction over time.

Cognitive Decline

Staying healthy is crucial for adapting to physical and mental changes as we age and maintaining independence. For example, daily mental exercises can help us stay healthy and reduce the risk of chronic diseases, particularly those affecting brain health.

However, unhealthy habits can lead to cognitive dysfunction, and as we age, our chances of developing several health conditions increase. These can result in neurological disorders and more significant cognitive decline, which can cause dementia.

Dementia

Dementia, often called cognitive impairment, is characterized by severe memory loss that significantly lowers the quality of life. As dementia worsens, it can rob people of their freedom and cause cognitive abilities like language, reasoning, and problem-solving to deteriorate rapidly. Not only does this severe decline impair day-to-day functioning, but it also reduces life expectancy.

Mixed dementia is one of the more complicated varieties of dementia since it combines several different kinds of cognitive deterioration. One of the most prevalent types of dementia is vascular dementia, which impairs critical cognitive functions due to blood clots and microscopic bleeding in the brain’s blood vessels. Understanding these diseases is crucial to effectively managing and potentially alleviating their effects.

Cognitive decline is slow but progressive, so it is recommended to have tests done as soon as you experience any form of memory issue.

Neurological Disorders

Alzheimer’s Disease

Alzheimer’s disease is a prevalent type of dementia that develops as nerve cells in the brain die off. It happens when beta-amyloid and tau proteins combine to form plaques and neurofibrillary tangles within the brain. This typically occurs in the hippocampus, the area in control of memory. Thus, developing Alzheimer’s disease can mean severe memory loss as well as cognitive decline.

Other Cognitive Decline Influences

Brain Injuries

Also known as a traumatic brain injury, brain injuries include damage to the blood vessels, scalp, underlying tissue, and brain. It could be from a violent jolt or blow to the body or head. Bullet wounds or any object that goes through brain tissue can also cause traumatic brain injury.

Mild Traumatic Brain Injury

These can be mild, like a cut on the head, a bump, or a bruise, and can temporarily affect brain cells.

Serious Traumatic Brain Injury

A severe brain injury includes brain damage, concussion, internal belling, deep cuts, or open wounds in the head. These often result in severe physical damage to the brain, like excessive bleeding, extreme bruising, or even torn tissues. Usually, this means that recovery is slow or could even mean cognitive decline to the point of mortality.

Sleep Apnea

Brain dysfunction and sleep apnea are connected. Sleep apnea causes interrupted breathing, which lowers the amount of oxygen supplied to the brain via blood vessels.

This alters brain structure and functionality because low oxygen and decreased blood flow damage the white matter. The white matter is made up of nerve fibers linked together to form a network that facilitates communication between different sections of the brain. It is half the size of the brain, and if it is injured, signaling within the brain is compromised.

High Blood Pressure and Brain Health

Health disorders such as high blood pressure or hypertension can induce brain injury by increasing the chance of both silent and symptomatic strokes.

High blood pressure, particularly, can harm the brain by increasing the risk of vascular dementia, mild cognitive impairment, and Alzheimer’s disease. Lowering high blood pressure reduces the risk of brain injury and improves brain health. Research shows that elevated blood pressure is associated with an increased risk of cognitive decline in individuals without dementia or stroke. This underscores the importance of managing blood pressure early to help prevent cognitive decline associated with aging.

Heart Disease and Brain Health

Heart disease and brain illnesses are connected because they have the same risk factors. This includes smoking, obesity, high blood pressure, and elevated cholesterol levels. Vascular dementia, one of the most common types of dementia, has been linked to heart health because it is caused by a lack of oxygen due to decreased blood flow. Studies show cardiovascular risk factors may impair brain health by causing loss of long-range white matter fibers, leading to network disruption, decreased efficiency, and cognitive decline. This means that things that are good for the heart are also beneficial for the brain, such as healthy lifestyle choices and regular physical activity.

Cognitive Health

Modern lifestyles can negatively affect cognitive health and may include exposure to environmental pollutants, a diet rich in processed, fatty foods, using certain medications, drug abuse, and smoking and alcohol use. We need to make healthy lifestyle choices to lower the risk of neurological disorders and promote better brain health.

Regular Quality Sleep

When you sleep, the glymphatic system, a network of blood vessels, eliminates toxins from your central nervous system and brain. Sleep deprivation can lead to a reduction in normal brain function over time. This is why adopting excellent sleep hygiene to get enough quality sleep is critical for brain health.

Seven to nine hours of sleep every night are required to enhance energy, allow the brain to clear toxins, and rest.

Eat a Balanced Diet

A diet rich in various nutrients can support brain functions such as memory, focus, and mental clarity. Critical components of a brain-boosting diet include omega-3 fatty acids, antioxidants, and foods for sustained energy. Foods like berries, nuts, and seeds like flaxseeds, walnuts, chia seeds, almonds, and leafy greens are tasty and packed with compounds that protect your brain from oxidative stress and inflammation.

Avoid processed foods, fried foods, high-sugar foods, and refined carbohydrates, and try to lower your sodium consumption. These unhealthy dietary habits can help decrease blood pressure and increase brain health. Be sure to drink plenty of water to stay hydrated and boost your energy levels.

Partake in Regular Physical Activity

Avoid a sedentary lifestyle and prioritize regular physical activity, significantly enhancing brain plasticity and boosting memory and learning. Engaging in moderate aerobic exercises, such as swimming, cycling, or walking for 30 minutes daily, helps lower blood pressure and supports overall brain health by increasing the flow of oxygen-rich blood to the brain.

According to a study published in Cognitive Research: Principles and Implications, five minutes of physical activity showed memory improvement in participants.

Maintain a Healthy Weight

Excessive weight can lead to a decline in brain health. Belly fat, in particular, leads to an increase in chemicals and hormones that cause insulin resistance and inflammation, which increases the risk of developing dementia.

According to an article published in the Journal of Alzheimer’s Disease, a high body mass index reduces oxygen flow to the brain.

Manage Stress Levels

Chronic stress may lead to other health conditions and cognitive decline over time. Stress is also a risk factor for mood disorders, so it is vital to manage your stress levels to ensure good overall health. 

For good brain health, use breathing techniques to keep your blood pressure low, take regular breaks from high-stress environments, and do relaxing activities like reading.

Social interaction

Creating and maintaining relationships with friends and family is essential for good brain health. Social interactions also improve mood and brain function. This social isolation can cause mood disorders like depression and increase the risk of neurological disorders.

Social interaction can include spending time with pets, not just people. Community group activities can also be beneficial for increasing oxytocin and decreasing stress levels.

Avoid Stimulants

Smoking, drinking alcohol, and ingesting caffeine will keep your brain overstimulated, which doesn’t allow for thinking skills to take place and, over time, affects brain health.

These stimulants also raise high blood pressure, which can damage blood vessels, causing harm to your physical health as well.

Participate in Thinking Skills

Try new things often to challenge your brain. Learning new skills and trying new activities keeps your brain functioning and active. These ensure that your brain can continue to adapt, which lowers the risk of neurological disorders and helps keep your memory sharp.

Do hobbies and activities that make you happy and feel fulfilled while allowing you to progress over time. These include crossword puzzles, learning new musical instruments, or strategic games.

Incorporate Supplements

Natural supplements can significantly boost the body’s health and promote optimum brain health. Certain herbs, vitamins, and minerals support brain function.

These include:

Vitamin E

Vitamin E is an antioxidant that protects fats in the human body and the brain from oxidative stress. It aids brain plasticity and maintains cognitive health. Studies have shown that this vitamin can slow down the progress of dementia.

Vitamin B complex

Vitamins B1, B2, B3, B5, and B6 are essential for brain health. They are commonly used to maintain energy, reduce stress, and support relaxation. 

Pure folic acid, also called vitamin B9 and folate, lowers the risk of mood disorders like depression. Studies have shown that folic acid can improve memory by reducing oxidative stress in the brain and protecting neurons as they age.

Well of Life NeuroPlus

The Well of Life NeuroPlus supplement enhances memory and improves nerve health, focus, and energy levels. It reduces depression symptoms and stress to support mental well-being and maintain brain health, as it includes all the necessary vitamins and minerals.

The all-natural list of ingredients for NeuroPlus include:

Biotin

Biotin, also called vitamin B7 or vitamin H, is an essential vitamin that supports brain communication by regulating cell signals in neurotransmitters. Studies have shown that it can be used to prevent Alzheimer’s disease.

Vitamin C

Vitamin C supports the production of the myelin sheath, which protects brain neurons. It also helps with the maturation and distinction of these neurons. Studies have shown that optimal cognitive function is linked to Vitamin C intake.

Dimethylaminoethanol(DMAE)

DMAE (dimethylaminoethanol) is an amino acid that reduces beta-amyloid build-up, which has been linked to memory loss.

Vitamin A

Vitamin A helps to ensure neuroplasticity in cerebral structures is kept intact. It is also needed to create new neurons and their distinctive functions. Studies have shown that it is vital for cognitive health and dementia prevention.

Vitamin D

Vitamin D in the blood reacts to brain tissue, helping with mental clarity and memory. Studies have shown that the optimum level of this vitamin helps prevent certain neurological diseases, like depression and dementia.

Other ingredients include:

Green tea extract, multiple fruit extracts, chelate amino acid, copper, manganese, calcium, iron, magnesium, and zinc.

Cognitive Function Testing

It can be challenging to test for brain diseases because the nervous system works complexly, meaning there are various pathways for brain cells. However, there are testing criteria that can be followed.

A medical history must be provided to assess brain health, and a neurological exam will occur. This involves checking the response to pain, alertness, reflexes, swelling in the optic nerve of the eye, muscle strength, coordination, and memory tests.

Should the initial test results raise concerns, advanced testing will occur. This may include ultrasounds, a biopsy, or even angiograms.

Key Takeaways

Brain health is critical for living fuller, longer lives. Healthy aging and healthy behaviors are connected and essential for dementia prevention. Lowering high blood pressure promotes brain health and aids in disease control.

To boost brain function, you must maintain a healthy lifestyle. This includes regular physical activity, maintaining a healthy weight, and reducing blood sugar through balanced and varied meals. Healthy environments with regular social activity and mental stimulation can also benefit brain health.

Studies suggest a decline in age-specific dementia incidence and prevalence over the past 25 years. This decline may be due to demographic, behavioral, medical, and environmental factors. A healthy mind equals a healthy body, so make good choices today and enjoy both benefits!