The brain is arguably the most complex organ in humans. Throughout human evolution, our brains have played an immeasurable role in setting us apart from all other animals. The brain controls and coordinates everything you do, ultimately shaping your identity. We often take our brains for granted, and most of us are guilty of neglecting habits that keep our brains in peak condition.
Just as physical therapists help maintain overall physical fitness, neurologists have developed strategies to nurture brain health and prevent cognitive decline. Experts believe establishing healthy brain habits as early as possible—ideally in the teenage years—can lay the foundation for lifelong brain health and reduce the risk of cognitive decline later in life. However, it’s never too late to start improving your brain health.
One of the longest-running studies in the world has tracked families for over 86 years. Its findings indicate that the key to living a longer, happier life with a well-functioning brain lies in positive, fulfilling relationships. Simply put, maintaining active social connections with family and friends is crucial for both physical and brain health as we age. On the other hand, social isolation—which can lead to loneliness—is linked to early death, depression, heart disease, and, notably, dementia.
Neurologists are particularly concerned about your waistline—not just the number on the weighing scale. As your belly increases in size, the memory centre of your brain begins to shrink, and signs of dementia may start to appear. The process of dementia can begin as early as your 40s, often before any cognitive decline becomes evident. The link between excess abdominal fat and brain decline is complex, involving a combination of abnormal metabolism and inflammation. It’s important to focus on reducing both body fat and maintaining muscle mass.
Finding ways to relax is equally essential for your brain’s health. Chronic stress is known to cause neuro-inflammation in the brain, a condition that can destroy nerve cells and neural networks, leading to cognitive decline. Activities such as mindfulness, yoga, meditation, or even a simple walk in the park can alleviate stress and benefit your brain greatly.
Other habits can also enhance brain health. Monitoring your blood sugar levels is key, as abnormal glucose metabolism can directly damage brain cells. What you eat and your physical activity levels are closely linked to glucose metabolism. Resistance exercises not only help reduce frailty but also promote better blood flow to the brain and encourage the growth of new brain cells. These exercises also increase the production of hormones that help break down the plaque responsible for dementia.
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As you work towards better health in other areas, don’t forget to prioritise your brain.
Dr Murage is a Consultant Gynecologist and Fertility Specialist.