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Our brain is an organ generally weighing close to 3 pounds and is contained within the hard shell of our skull. It is your most complex organ and contains 86 billion neurons which make connections to another 86 billion cells, and these neurocircuits are active as we feel, think and act. Trauma to the brain throws off our ideal functioning in all areas of life.
How can we optimize our brain functioning? Various neuroscientists continue to research this topic, and we all can glean important knowledge to help us optimize our own brain health.
Here are a few tips.
Avoid drugs and excessive alcohol. While medications can be beneficial for specific conditions, many have negative side effects which are not good for the brain. Some people think street drugs can help them “feel better” or have fun temporarily, but the cost can be devastating. Toxicity to the brain is the problem, especially with destructive addictions. One potential result is the development of “a-motivational syndrome” where they become passive and detached with no desire to do anything productive such as school or work. Other negative consequences include neurological problems, psychosis and premature death.
Understand the Amygdala. Your “fight or flight” response takes control when your amygdala perceives danger. It wants to keep you safe. Unfortunately, our past experiences and even our imagination can train it to react with fear and defensive angry responses, even when there is no real danger. Our brain can be conditioned to fear anything. These fears can be overcome, however, through understanding and following key principles to do so, such as “exposure therapy” which helps us to face our fears and overcome them under the guidance of a therapist.
Nutritional and dietary considerations. The brain needs to be fed. A healthy diet and various supplements, such as fish and fish oil, Vitamin B6, B12, Vitamin E, and Coenzyme Q10, and many others, are necessary for optimal brain functioning. Brain fog and less optimal brain functioning is more prevalent in those with unhealthy diets which are high in sugar and carbohydrates. Consult a trained nutritionist and avoid fad diets.
Exercise. Blood circulation is essential for taking nutrients to your brain. Various types of exercise enhance brain function. Develop the discipline to exercise regularly, perhaps four times or more each week. It will benefit you in many ways, including a longer life.
Wear helmets. Motorcycle, bicycle and scooter accidents can lead to permanent brain damage which cause life-long problems, if not early death. American football players continue to improve helmet designs and modify regulations of the game to protect athletes.
The liberal use of helmets can be a wise investment to protect our brains.
Get sufficient sleep. The brain needs sleep for optimal functioning. Seven to nine hours each night is a good goal. Avoid watching the news or playing high-action video games, especially in your bedroom prior to sleep. Remember that neurons which fire together, wire together, so you don’t want to train your brain to be upset or anxious while in bed. Soothing music or relaxing conversations can help. Discipline yourself to get to bed early.
Avoid toxic chemicals. Hairdressers, painters, furniture refinishers, farmers or those controlling weeds in a garden, and others can all be subject to chemical toxins which can negatively impact the brain. Growth in knowledge of these toxicities and how to avoid exposure to them is essential for brain health. Note that some medications prescribed by well-meaning physicians can also have similar long term effects. Do your own research.
Play games. My 94 year old mother loves watching the game show network and delights in knowing some answers the contestants miss. She still has her share of wins when playing the card game bridge with seven other seniors each week. Whether card games or other games requiring thought, such as Scrabble, the challenges to our brain help. Brain expert Dr. Dan Amen said ping-pong is the best sport for the brain, as it is fast moving and requires constant adjustments to the angle and spin of the shots being made. Pickleball is another good sport for the brain.
Develop mindful awareness. Consider yourself an observer of yourself, including your thoughts, feelings and actions. It will help with your self-understanding. It also helps with relationships as you learn to filter what you say based on your consideration of how others may respond to your comments or actions. This can help in developing habits of empathy, much preferred over angry and hostile attacks against others which can also become habitual.
Value continued education. We all gain knowledge in a variety of ways. We do not always get the credit or degrees, but we all can learn something new every day. Pursue that knowledge. Challenge yourself. Learn a new language. Develop a new skill. Remember that repetition is a key to memory. Learn what you can and you won’t regret it.
Maintain a positive attitude. Happiness really is a choice. A hopeful attitude needs to be embraced, even though faith that things can improve is sometimes difficult to embrace. The positive brain chemistry which results can help immensely. For example, research shows that a focus on wellness and recovery actually reduces pain ratings. The value of love, gratitude, faith and forgiveness all cannot be overstated.
Exercise your Prefrontal Cortex. Learn critical thinking skills. Problem-solving is essential as we navigate life. We live in a world where “fake news” and contradictory perspectives cannot be avoided. Learning to gather data from different sources, think logically, and critically evaluating what we think we know, is essential. Brainstorming options for solutions to the problems we face in life will improve our decision-making abilities.
Master your “mirror neurons.” Observation and imitation is a powerful way our brain learns to meet our goals. My 6 year old great-nephew recently had the goal of learning to solve Rubik’s Cube, and after watching YouTube videos, he mastered it in one day. What goals do you have in your life? Discern who may be a mentor to you to gain the knowledge and skills to achieve your goals. Master your imagination and visualize yourself achieving those goals. Follow the plan of those who already have mastery of the skill you desire. From mechanics and plumbers to doctors and nurses, and all types of Olympic athletes, the brain uses “mirror neurons” to accomplish things we never thought possible.
Consult a professional. If you or a loved one are having difficulties which you suspect are brain related, be sure to consult with your physician, neurologist, or psychologist trained in neuroscience. Many medical issues such as hypothyroidism, multiple sclerosis, anemia, and sleep apnea, can cause puzzling symptoms if not diagnosed and treated properly.
For much more on the brain and its health, see books by Dan Amen, MD, Timothy Jennings, MD or Caroline Leaf, Ph.D.
Ronald S. Newman, Ph.D. is a licensed psychologist exclusively practicing telehealth in New Jersey at present.
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