Improve your brain and your future through intentional actions and decisions
KEY POINTS
- Reliance on technology may change brain structure and reduce grey matter density.
- People can influence their brains through intentional actions to maintain and improve mental agility and resilience.
- Engaging in mentally stimulating activities with new skills can strengthen cognitive function and well-being.
- Factors such as diet, exercise and stress reduction influence long term brain health and function.
Neuroplasticity: Shaping our brains with intentional action
neu·ro·plas·tic·i·ty
/ˌno͝orōplaˈstisədē/
noun
- the ability of the brain to form and reorganize synaptic connections, especially in response to learning or novel experiences.
While evolutionary changes occur over thousands of years, humans have the ability to shape our brains within our lifetimes through the brain's ability to reorganize itself by forming new neural connections. Our experiences and the ways we engage with them can enhance or diminish specific brain functions. This means that the intentional actions we take daily can significantly impact our mental and physical well-being.
For example, constantly relying on technology for memory and problem-solving may weaken our intrinsic cognitive abilities. Conversely, engaging in mentally stimulating activities, such as puzzles or learning a new language, can strengthen and expand our cognitive capacities.
The power to improve our brains
While significantly increasing brain size in adults through current means isn't possible, there are ways to improve brain function. Indeed, we can build our brain's capacity to process information and perform tasks more efficiently to significantly enhance its power.
The following are some strategies to help sharpen our focus, optimize cognitive function, and unlock our full mental potential:
- Engage in mentally stimulating activities: Regularly challenge your brain with new skills, puzzles, language studies, and problem-solving tasks. This can enhance cognitive flexibility and resilience.
- Become present through your senses: Studies show that focusing on your senses can act as an anchor to the present moment (Kabat-Zinn, J., 1990). Take a deep breath and notice the subtle aromas in the air. Listen intently to the sounds around you, identifying each distinct noise. Try focusing on a single object and describing it in detail, noticing every color, texture, and nuance. This sensory engagement can enhance your focus and awareness, potentially improving brain function in learning, memory, and emotional regulation.
- Physical activity: Regular exercise promotes neurogenesis and improves overall brain function. It also counteracts the sedentary lifestyle encouraged by modern technology.
- Foster social connections: Meaningful social interactions can boost mental health and cognitive function, mirroring the cooperative behaviors that have historically shaped human evolution.
- Balance technology use: Use technology mindfully. While it can enhance efficiency, ensure it doesn't replace critical thinking and memory exercises.
Brain health is dependent on a health diet
It is a well-documented fact that our diet has a significant impact on brain health. Research shows that a poor-quality diet can affect brain volume and health over a lifetime. DHA, a key omega-3 fatty acid, is positively correlated with total “white matter” volume in older, healthy adults. A diet rich in plants and healthy fats is shown to reduce inducing inflammation in the brain, and to improve the quantity and quality of the microbiome. The gut microbiome directly affects brain function and mood via the “gut-brain axis”.
Here are some ways that diet can impact brain health:
- Brain morphology
Children who eat a diet of whole grains, soft fats, and dairy at age eight have larger brain surface areas and greater gyrification, especially in the dorsolateral prefrontal cortex. These differences in brain morphology may explain the connection between diet and neurodevelopment.
- Inflammation
An imbalance of dietary fat intake and omega-3 polyunsaturated fatty acids can lead to inflammation in the brain, which can cause cognitive dysfunction. For example, eating a high-fat diet can cause the hippocampus to produce a stronger neuro-inflammatory response to a mild immune challenge, which can lead to memory deficits.
- Mental health
A balanced diet can be associated with better mental health and cognitive function. For example, one study found that older Americans who followed the Mediterranean diet had a one-third lower risk of dementia.
How stress slowly “corrodes” the brain
When the body experiences stress, the brain releases adrenaline and cortisol to prepare for action. This response is important in short-term situations, like staying alert during turbulence on a plane.
Prolonged exposure to stress hormones can cause inflammation and dysfunction in the brain that can affect mood and memory. Chronic stress can also shrink the prefrontal cortex, which is responsible for learning and memory, while increasing the size of the amygdala, which can make the brain more receptive to stress. This can lead to an imbalance in neural circuitry that can affect behaviors and behavioral states, such as anxiety, decision making, cognition, and mood.
Chronic stress can increase the risk of developing neurological conditions, such as dementia, depression, headaches, migraines, and stroke.
Exercise is a critical component for brain health and function
Aerobic exercise like walking, jogging, or gardening can help the hippocampus, the part of the brain linked to memory and learning, grow. It may also slow the hippocampus's shrinking, which can lead to memory loss as people age.
Regular exercise can lead to sharper thinking. Studies have found that people who exercise have larger volumes in the parts of the brain that control thinking and memory.
Regular physical activity can reduce the risk of cognitive decline, including dementia. One study found that inactive adults are almost twice as likely to experience cognitive decline as active adults.
Exercise can improve mood and sleep, and reduce stress and anxiety, which can often cause or worsen cognitive impairment.
In conclusion, act today to keep your brain healthy for a lifetime!
You see the pattern here, everything we do, interact with, think, and eat affects the health of our brains. Initiating a healthy and comprehensive strategy for promoting brain health is not easy, but the alternative is certainly not an option.
Implement the following tactics to improve and maintain your brain health:
- Challenge your brain by approaching daily activities in different manners (use your less dominant hand), doing puzzles, learning a new language, reading, doing deep study on “novel” subject matter. If you use your imagination, you will come up with many related activities.
- Minimize your reliance on technology. When devises do most of the thinking, our brains are by default not being challenged.
- Eat a healthy diet rich in all plant types (fruits, vegetables, nuts, seeds, herbs, mushrooms, etc.). Consume at least 2 grams of omega-3 fatty acids per day. Totally avoid all highly processed “junk” foods. Drink plenty of water, your brain loves hydration.
- Manage stress! Long term elevated cortisol levels change brain morphology for the worst.
- Exercise to the greatest extent that you can safely accomplish. Walk, dance, run, garden, lift weights, do yoga, anything…just do it! Exercise is a about the only panacea we have at our disposal, it is literally good for your entire body and especially your brain.