A Few Simple Tips for Improved Brain Health

The brain is one of the most complex and important organs in the human body. It is responsible for overseeing a variety of important processes, including communication, decision-making, problem-solving, and basic body functions such as breathing. Considering the vital importance of the brain, individuals should take every step they can to ensure optimal brain health.

To start, individuals should not underestimate the importance of overall health and wellness when it comes to protecting cognitive function. Research indicates that the same healthy behaviors that minimize the risk of heart disease, type 2 diabetes, and certain types of cancer can help prevent early cognitive decline and comparable conditions. According to the Lancet Commission on dementia prevention, intervention, and care, adhering to these behaviors can reduce the risk of dementia by as much as 40 percent.

Smoking tobacco products is extremely hazardous to overall health. Individuals who smoke have a notably higher risk for the above-mentioned conditions, as well as various lung diseases. A 2022 study in the United Kingdom found that the average smoker has a thinner cerebral cortex compared to non-smokers. The cerebral cortex is composed primarily of gray matter and is responsible for thought processes and memory, which means tobacco products kill brain tissue and contribute to cognitive decline.

Maintaining healthy blood pressure levels is another strategy for maintaining proper brain health. Research suggests that roughly half of the American population over the age of 20 lives with high blood pressure, according to the American Heart Association. There are many consequences of living with high blood pressure, including an increased risk for heart disease, the leading cause of death in America. High blood pressure has also been linked to cognitive issues, premature brain aging, and the development of Alzheimer’s disease. It is equally important to maintain healthy blood sugar levels.

Abstaining from smoking and avoiding foods associated with high blood pressure are effective steps toward improved brain health. Other lifestyle changes involve adopting other healthy habits, such as exercising. Physical activity is an effective preventive measure against many health conditions, including high blood pressure and heart disease. Regular exercise also improves sleep and mitigates stress, depression, and anxiety in the body, further contributing to better brain health. According to the Centers for Disease Control and Prevention, individuals should engage in at least 150 minutes of moderately intense physical activity and two sessions of muscle-strengthening activities every week.

Physical activity is also an effective tool for preventing unhealthy weight gain. Unfortunately, roughly three out of four Americans qualify as overweight, including 43 percent of the adult population that qualifies as obese. Individuals living at unhealthy weights are at increased risk for many of the health conditions described above. Furthermore, obesity results in a reduced flow of blood to the brain, which increases a person’s rate of cognitive decline and chances for dementia.

Studies suggest that at least one out of three Americans does not get enough sleep. The average adult should sleep between seven and nine hours each night. Sleeping less than seven hours increases the risk of several health issues that can negatively impact brain health.

Finally, individuals must remain engaged with their surrounding environment and community, especially as they age. Studies suggest that maintaining social interaction over time can significantly improve health and longevity, especially in relation to cognitive decline.

Kunal Ghosh

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