Introduction
The brain is a complex organ that controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every process that regulates our body. Together, the brain and spinal cord that extends from it make up the central nervous system, or CNS.The brain controls our thoughts, memory and speech, movement of the arms and legs, and the function of many organs within our body.
The human brain attains peak processing power and memory around age 18 years. After studying how intelligence changes over time, scientists found that participants in their late teens had the highest performance
Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders.
World Brain Day(WBD) is observed on July 22 every year to create awareness on brain health. The World Federation of Neurology which was established on the same day in 1957 had proposed to observe the day as World Brain Day in the year 2014. People around the world celebrate World Brain Day on July 22 of every year. This is one of the most important annual celebrations in the world, as it helps raise awareness on an increasingly significant health issue, especially in our modern age.
The theme of World Brain Day 2022: World Brain Day (WBD) 2022 is dedicated to the theme “Brain Health for all” as our brains continue to be challenged by pandemics, wars, climate change and the myriad of disorders impacting human existence globally.
Here are tips recommended to patients in order of their importance:
•Exercise regularly. The first thing to keep exercising. Get regular exercise. Keep moving. Remember that movement is medicine. Physical activity is good for your body and mind as it can increase oxygen flow as well as the growth of new nerve cells and connections, or synapses, between brain cells. Exercise also lowers blood pressure and can improve cholesterol levels while reducing stress. So many benefits make it a no-brainer “must” for brain health.
•Sleep is restorative. Get plenty of sleep. Sleep plays an important role in your brain health. Limit stress and get the sleep you need. Sleep well. During sleep, your brain works overtime to repair itself, so don’t skip the shut-eye. Too much sleep, though, can lead to negative consequences such as inactivity and obesity. Rest your brain.
•Eat a Mediterranean diet. Eat brain-healthy foods. The U.S. has one of the highest rates of autoimmune disease in the world, and it's believed that regular consumption of processed food is a factor. Feed your brain with healthy nutritious food that stimulates brain function. Some good ones include: fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and proteins from plant sources.Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health.
Best Foods to Boost Your Brain and Memory:
Fatty fish. When people talk about brain foods, fatty fish is often at the top of the list.
Coffee: If coffee is the highlight of your morning, you'll be glad to hear that it's good for you,Blueberries, Turmeric,Broccoli,Pumpkin seeds, Dark chocolate, Nuts, oranges, green tea and eggs.
•Stay mentally active. Play brain games.Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.Stay active. Try a new activity. It could be learning to play an instrument, figuring out a puzzle, learning a new language or a new hobby. Something that actively stimulates your brain.For mental stimulation
enjoy a daily puzzle or the crossword, opt for mental arithmetic rather than use the calculator,:read more perhaps by joining or starting a book club, play mind stretching games like bingo, bridge, chess or computer games.
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•Stay socially active , join a local choir or gardening club, laughing club.Remain socially involved.Get social. Creating and nurturing connections with others keeps life fun and interesting and has been linked to lower blood pressure, lower risk of dementia and longer life expectancy.
•Control your risk for heart problems.
•Manage your blood sugar levels. Manage your blood sugar. Diabetes is a risk factor for dementia, so eat right, exercise and maintain a healthy weight. If you have high blood sugar, follow your doctor’s recommendations to keep it under control.
•Reduce or stop using certain medications that can harm your brain
•Protect against hearing loss and social isolation.
•Avoid all types of head injury.Protect your head. Head injuries increase the risk of impaired brain function.
•Reduce or manage stress.Manage stress. Excessive worry and stress has been shown to lower performance on cognitive tests. Try yoga, meditation, taking a walk or listening to music to relax and clear your head. Then you can focus on the cause and a plan to address it.
•Manage your blood pressure. Having high blood pressure can lead to cognitive decline as well as heart problems.
•Limit alcohol. Excessive alcohol use is a major risk factor for dementia.
• Avoid falls, wear a helmet when biking or skiing, remove potential hazards from your path and use good lighting.
•Vitamins for brain health: When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). These three types of B vitamins are necessary for the brain's normal functioning and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”
•Manage your overall health.
Information compiled by:
Dr. Bhairavsinh Raol
