Brain Health
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Brain Health

July 2023 (2746 Words, 16 Minutes)

Brain health refers to the preservation of brain integrity and cognitive function [1]. Because brain health does not depend on a single factor [2-7], the multi-model approach to maintaining brain health is proposed.

Contents

Avoid head injuries

Although the human brain is the best-protected organ in the human body, the brain’s softness makes it vulnerable to damage from contact with the skull’s interior and compression [8]. Thus, even mild traumatic brain injuries increase the risk of cognitive decline or dementia years after the original brain injury [9].

Improve your sleep hygiene

The suprachiasmatic nucleus (SCN) of the hypothalamus is a bilateral structure containing 20,000 neurons that generate circadian rhythms, i.e. synchronizes the mammalian body’s cycles of alertness and sleepiness to the external 24-hour light-dark cycle [10-11]. If these neurons are weakly coupled, the circadian rhythm of the SCN is weakened, and vice versa. Circadian rhythms rely upon circadian time cues (zeitgebers), such as light, eating, or drinking patterns, so the individual can be appropriately oriented to the environment and use the least amount of energy. Melatonin secretion also serves as a zeitgeber and promotes sleep anticipation in the brain default mode network. The daily rhythm of plasma melatonin concentrations peaks between 2 and 4 a.m., and gradually falls during the second half of the night [12].

Recommendations

Follow a plant-rich diet

Specific nutrients in food - such as omega-3 fatty acids, flavonoids, vitamins B, D, and E, and choline - have been associated with improved cognitive function in older people [23-28]. DASH, Mediterranean, and MIND diets are examples of dietary patterns that are rich in these nutrients and have repeatedly shown positive effects on health [29-31]. (For more information about evidence-based nutrition patterns, read a separate article on this topic).

Excercise regularly

The physically inactive adults between the ages of 25 and 60 experience a gradual decline in both muscle mass and strength [32-33], with a loss rate of 0.5 percent per year [32]. Once a person reaches the age of 60, the rate of muscle loss doubles to approximately 1 percent per year [32]. Aerobic exercises, including jogging, swimming, cycling, walking, and dancing, along with stretching exercises, have been shown to reduce anxiety and depression [33-35], as well as boost self-esteem and sleep quality [36-37]. Whereas anaerobic exercises help increase lean muscle mass and strength [38-39]. Importantly, all three types of physical activity trigger molecular processes, which lead to the formation of new neurons and increased synaptic plasticity [40-41].

Prevent blood vessel damage

By adulthood, the human body on average contains about 100 000 kilometers of blood vessels [42]. The overall condition of these blood vessels is critical not only for maintaining heart health but also for maintaining the viability of any other organ in the human body [43-45].

Recommendations:

Take care of oral health

Epidemiological studies indicate that periodontitis and tooth loss are associated with an increased likelihood of experiencing cognitive decline and dementia. <a href= “#link46-48”> 46-48</a>

[Asher S, Stephen R, Mäntylä P, Suominen AL, Solomon A. Periodontal health, cognitive decline, and dementia: A systematic review and meta-analysis of longitudinal studies. J Am Geriatr Soc. 2022;70(9):2695–2709. doi: 10.1111/jgs.17978] [Chen, CK., Wu, YT. & Chang, YC. Association between chronic periodontitis and the risk of Alzheimer’s disease: a retrospective, population-based, matched-cohort study. Alz Res Therapy 9, 56 (2017). https://doi.org/10.1186/s13195-017-0282-6] [li Fang W, jun Jiang M, bei Gu B, et al. Tooth loss as a risk factor for dementia: systematic review and meta-analysis of 21 observational studies. BMC Psychiatry. 2018;18(1):345. doi: 10.1186/s12888-018-1927-0]

Furthermore, tooth loss is considered a risk factor for ischemic stroke due to the chronic inflammation it can cause.

[Fagundes NCF, Almeida APCPSC, Vilhena KFB, Magno MB, Maia LC, Lima RR. Periodontitis As A Risk Factor For Stroke: A Systematic Review And Meta-Analysis. Vasc Health Risk Manag. 2019;15:519–532. doi: 10.2147/VHRM.S204097] [Cheng F, Zhang M, Wang Q, et al. Tooth loss and risk of cardiovascular disease and stroke: A dose-response meta analysis of prospective cohort studies. PLoS ONE. 2018;13(3):e0194563. doi: 10.1371/journal.pone.0194563]

Stay socially engaged

In terms of effects on the brain, building social networks and participating in social activities are similar to physical exercise, because they lead to the formation of new neural connections, stimulate attention and memory, in conjunction with helping ward off depression and stress [48]. On the contrary, both social isolation and loneliness are significantly associated with an increased risk of all-cause mortality [49].

Spend more time in the rural areas

Living in a rural area has a list of benefits. For example, compared to urban areas, it is associated with a lower risk for mental disorders such as anxiety disorders, depression, and schizophrenia [50-52], along with decreased levels of heart rate, blood pressure, and the stress-related hormone cortisol [50,53].

Follow lifestyle habits for mental health

Recommendations

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