The Best And The Worst Things You Can Do To Your Brain Health: Insights From A Neurologist

The global prevalence of neurological and neurodevelopmental conditions is significant, with stroke, migraine, dementia, meningitis, and epilepsy as the biggest contributors to neurological disability-adjusted life years (DALYs) in 2016, according to the World Health Organization (WHO). A study published in the Lancet Neurology suggests that neurological disorders are the leading cause of disability and the second leading cause of death worldwide.

In light of such alarming data, it is extremely important to take good care of our brain health. Speaking with the OnlyMyHealth team, Dr Murali Krishna CH V, Senior Consultant Neurologist, CARE Hospitals, Malakpet, Hyderabad, urged the same, listing what you can and should not do to support your neurological well-being.

The Best Things To Do For Your Brain Health

Our brain plays an important role in receiving and processing information that is passed on from the five senses, which include sight, smell, sound, touch, and taste. It is basically responsible for controlling our thoughts, emotions, motor skills, vision, memory, and more. Along with the spinal cord, it makes up the Central Nervous System (CNS), which is also called the central processing unit of the body. But like any other organ in the human body, the brain is also susceptible to damage from various factors. Therefore, let us first delve into the positive things that help brain function:

A balanced diet

Dr Krishna added, “A balanced diet is equally crucial, with emphasis on fruits, vegetables, whole grains, and omega-3 fatty acids, which provide essential nutrients and antioxidants that protect the brain from oxidative stress.” Oxidative stress refers to the imbalance between the production of free radicals and the ability of the body to neutralise the harmful effects of the free radicals due to insufficient antioxidant levels. Therefore, add more antioxidant-rich foods to your diet, such as broccoli, spinach, carrots, cabbage, kale, avocados, beetroot, radish, and sweet potatoes.

Regular exercise

Exercise is one of the primary factors that helps reduce the risk of chronic illnesses, including cancer, heart disease, diabetes, and even brain-related conditions. According to Dr Krishna, regular exercise emerges as a cornerstone for brain health. He said, “Physical activity enhances blood flow to the brain, stimulates the growth of new neurons, and bolsters overall cognitive function.”

A study published in the Journal Genes found regular exercise not only helps regulate cardiorespiratory and cardiovascular fitness and improve glycaemia and insulin response, but it also slows down "the effects of both physiological ageing and pathological neurodegeneration on brain health." This means that indulging in physical activity keeps both the body and the mind intact.

Adequate sleep

It is also important to get sufficient sleep to support your neurological health. Dr Krishna recommended getting adequate sleep, typically ranging from 7 to 9 hours per night.

Stimulate your mind

As per the doctor, mental stimulation through activities like puzzles and learning new skills promotes the growth and maintenance of cognitive abilities. Stress management techniques, such as meditation and mindfulness, mitigate the detrimental effects of chronic stress on the brain. Moreover, maintaining social connections and engaging in meaningful relationships positively impact mental well-being.

Hydration 

Drinking sufficient amounts of water is also good for your brain health, as it prevents dehydration, which can in turn affect our ability to pay attention and concentrate. The daily recommended water intake for males is 15.5 cups (3.7 litres) of water, whereas women require 11.5 cups (2.7 litres) of water per day, as per the US National Academies of Sciences, Engineering, and Medicine.

The Worst Things To Do For Your Brain Health

Let us now take a look at the things that can negatively affect our brain health and why we should try to avoid them:

Smoking and substance abuse

According to Dr Krishna, smoking and substance abuse can lead to cognitive decline and an increased susceptibility to neurodegenerative diseases. According to a review published in the Journal Frontiers Drug Delivery, the nicotine in cigarettes can lead to increased oxidative stress, elevated inflammation, and cytokines, which can contribute to the risk of ischemic stroke, Alzheimer’s disease, multiple sclerosis, schizophrenia, and neuro-AIDS.

Unhealthy foods

Dr Krishna warned against indulging in diets high in processed foods, sugars, and unhealthy fats, as these are said to contribute to inflammation, adversely affecting cognitive function. Studies have also highlighted the association between a poor diet and an increased risk of Alzheimer’s disease, which is the most common type of dementia.

Repeated head injuries

Brain trauma or injury can cause short-term problems with normal brain function, according to the National Institute of Neurological Disorders and Stroke. These include problems with memory, thoughts, comprehension, movements, and communication.

The Final Word

Sharing his concluding remarks, Dr Krishna said, “Adopting a lifestyle that prioritises exercise, a healthy diet, sufficient sleep, mental stimulation, and stress management fosters neurological and brain health.”

Reference Link

https://www.onlymyhealth.com/the-best-and-the-worst-things-for-your-brain-health-1701431279