Introduction
The brain is a complex organ, both in structure and function. The brain has billions of cells named glia and neurons, nerves, and blood vessels. This soft organ is mainly composed of fat (60 percent), and the remaining (40 percent) is a mixture of protein, carbohydrates, and water. Like every other organ, the size of the brain changes from birth (weighs 400 grams) to adulthood (weighs 1.4 kilograms). From birth, the brain is an active participant in every body function.
Parts of Brain:
The brain has three main parts, and their respective functions are as follows:
Cerebrum
- Initiated and coordinated movements.
- Control body temperature.
- Enable speech, language, emotions, thinking, vision, etc.
Brainstem
- Connects cerebellum and cerebrum to the spinal cord.Controls body reflex reactions.
- Controls involuntary functions such as breathing, heartbeat, digestion, etc.
Cerebellum
- Controls voluntary muscle movements such as throwing a ball, running, etc.
- Maintain balance and posture of the body.
- Give a sense of body position and equilibrium.
- Each part of the brain has further subdivisions with complex structures and functions, which work together in a well-coordinated manner for the proper functioning of the human body.
- Inside the skull, the human brain is protected by a clear fluid called the cerebrospinal fluid and three thin membranes called the meninges. They protect the brain from sudden movements (a sudden break in a moving vehicle) that may injure the brain within the skull.
What Affects Brain Health?
A blow to the head is not the only way a brain can get affected. Some of the factors that can cause a decline in brain health are:
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Age- Aging causes a decline in memory, alertness, thinking, and processing of other bodily functions.
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Injury- After an injury, if adequate therapy (for behavioral, memory, etc.) was not taken.
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Substance Abuse- Use of drugs, alcohol, and smoking.
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Disorders- For example, stress, depression, anxiety.
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Diseases- For example, diabetes, blood pressure, Alzheimer's.
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Medications- For example, prolonged usage of antidepressants.
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Unhealthy Eating Habits- Processed food, low intake of fruits and vegetables.
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Improper Sleep Pattern- Sleeping fewer hours (less than 6 hours) or at odd hours (sleeping late at night and waking up mid-afternoon).
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Lack of Socializing- Cause depression.
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Prolonged Sitting- Declines memory aspect of the brain.
What Is Brain Health?
A healthy brain is when an individual can do all age-appropriate functions, express oneself appropriately, understand, and think to the best of one's ability, regardless of whether one has an underlying disorder. Brain health includes:
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Motor Health: The ability to move and control them with proper balance.
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Cognitive Health: The ability to think, learn and remember.
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Emotional Health: The ability to respond to all emotions in a healthy manner.
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Tactile Health: The ability to feel and respond to the sense of touch, including pain.
Why Is Brain Health Important?
A healthy brain or brain health must be prioritized in one's life. How the brain develops, adapts, and responds will determine the brain's health. Any disruption that may affect the brain directly affects the individual's work and social life. Age-related change in the human body is inevitable. With one's unhealthy lifestyle and practices, the change is faster. These changes affect brain health, which further affects the body's control, functioning, and balance.
How to Take Care of Brain Health?
With minimal lifestyle changes and healthy habits, an individual can help reduce one's risk for a decline in brain health. Some of the changes one can implement are:
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Exercise: The benefits of exercise have been known for years. Exercising regularly and adequately keeps the heart healthy, which ensures a healthy blood flow to the brain, thereby maintaining brain health. A minimum of 30 minutes of exercise daily for a week can show visible changes in one's life. Continuing the same will only have long-term benefits.
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Exercise the Brain: Challenging the brain with puzzles and reading (for new knowledge and to improve memory skills) can make the brain cells (neurons) adapt to learning more (neuroplasticity). In addition, exercising the brain with different activities will enhance brain health, especially with improved memory and thinking skills.
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Eat Healthily: Recent studies have shown that a diet (Mediterranean diet) that includes less red meat, less salt, less refined sugar, and includes whole grains and pulses, fish, vegetables, fruits, healthy nuts (for example, almonds), and seeds (for example, flax seed), and healthy fat (for example, olive oil) and plant-based improves the heart and brain health. Moderation is key. Avoid eating excess, and keep alcohol and caffeine consumption to a minimum to improve brain health. Proteins, vitamins, minerals, and healthy fat help protect the brain's health and functioning.
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Sleep Well: The importance of sleep is often underrated. A well-rested body can function wonders and have better cognitive skills (thinking, learning, memory), leading to a longer, healthy life. An adult requires a minimum of 6 to 8 hours of consecutive sleep, not just at any time but at the right hours. Go to bed early and get up early for the body to rest. Brain repairs and heals itself when the body is resting.
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Mental Health: Stress and anxiety can deteriorate one's life to a large extent. Timely diagnosis and appropriate care, be it self or by a doctor, can reduce the risk to the brain. Self-care for stress management involves exercise, meditation, yoga, socializing, and creative activities that one may enjoy. It also includes taking time out to allow the body to rejuvenate overall. Meet friends and family often to support brain health. (Studies have shown that isolating oneself can negatively affect brain health).
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Check on Medications: Prolonged use of certain medications (antidepressants) may cause side effects like memory loss and difficulty in thinking and understanding (cognitive skills). When such changes are noticed by self or others, reporting them to the doctor can help reduce the risk to brain health.
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Stay Healthy: The health of the other organs, especially that of the heart, liver, kidney, and lungs, are all important for the well-being of the brain. A good heart gives good blood flow; the lungs give good oxygen; the liver and kidneys remove toxins that affect brain health.
Conclusion
Use the brain or lose it. Taking care of the brain is easy. Exercise, sleep, eating healthily, socializing, etc. may seem like a lot to do, but it is an obvious necessity for the longevity and health of the brain.
