In times of this pandemic shifting our norms and lives daily, where we know nothing about the future with certainty, I feel worried about the young generation of people. But instead of fuelling this worry, I have decided to channel my energies into identifying ways that we can help our children and ourselves optimize brain health.
WHAT IS ‘BRAIN HEALTH’?
I recently came across the term, “brain health”, and I was curious to know if and how this was different from our understanding of “mental health”. The World Health Organisation states, “Good brain health is a state in which every individual can realize their abilities and optimize their cognitive, emotional, psychological and behavioral functioning to cope with life situations. Numerous interconnected social and biological determinants (incl. genetics) play a role in brain development and brain health from pre-conception through the end of life. These determinants influence the way our brains develop, adapt, and respond to stress and adversity, giving way to strategies for both promotion and prevention across the life course” (www.who.int, 2022).
HERE ARE MY TOP EIGHT TIPS FOR KEEPING YOUR BRAIN HEALTHY AND YOUNG:
Exercise regularly: Whether you are a jogger, cyclist, or a Zumba enthusiast, movement and physical exercise enhance your brain functioning as well as your emotional well-being.
Meditate every day: Just a few rounds of mindful deep breathing can significantly improve your concentration and reduce anxiety.
Stimulate your mind & brain: Pick up a crossword, read a good book, or solve some puzzles; stimulate your brain and all the neural connections it holds within.
Creatively express yourself: It doesn’t have to be a painting like Picasso’s or written words like Dickens, but, we should allow ourselves to tap into the creative side of our brain and let it flow freely.
Eat healthy: Not just when you are on a diet! Eating healthy foods gives your brain and body the real nutrition it needs to function optimally. Simple inclusions of fruits, vegetables, nuts, proteins, unsaturated fats, and a lot of water, can greatly reduce the risk of a lot of brain and heart disorders.
Quit the substances: You need to let the substances go. Tobacco, alcohol, drugs, or any other chemical substances are all detrimental to your mental and physical well-being.
Get to sleep on time, and sleep for enough time: Sleep plays one of the most important roles in our overall well-being. Ensure that you go to bed on time (no screens for at least 2 hours before going to bed), and get roughly 7-8 hours of sleep every day. A healthy sleep cycle helps your brain rejuvenate and recharge for the next day, and also allows your brain to process and register everything that happened during that day.
Ask for help: Whenever you feel overwhelmed by your emotions or anxieties, do not hesitate to ask for help.
Build a safe social environment around you: At the end of the day, humans are social creatures, and a safe and reassuring social network of friends, family, and colleagues, can make a tremendous impact on our happiness and overall well-being.
Our New Year resolutions almost always focus on the kilograms we need to shed, but this year, I urge you to also shed the troubles and habits that weigh down your brain health.
The author is the President of The Lexicon Group