How to Maintain a Healthy Brain

Look after it.

Brain'Physical activity' is usually regarded as the pursuit of exercising the muscles, tendons and joints of the body, and rarely thought of as benefiting our internal organs (outside of the heart). But this is a limited viewpoint as effective fitness can have a profound impact all of our vital organs, especially the brain.

Researchers now believe that we can work-out our brains by adopting many of the same habits that sustain a healthy body, from focusing on good nutrition and physical fitness to managing stress.

This is important for us because the well-maintained brain is quicker, smarter, less forgetful, and less prone to age-related decline. Here are several ways to treat the brain real good:

Food Choices

Roughly 50-60% of the brain's overall weight is pure fat (the rest of it is a mix of protein and carbohydrates). The brain uses fat as insulation for its billions of nerve cells. The better insulated a cell, the faster it sends messages and the speedier your thinking.

For this reason, fats are excellent food for the brain. But, all fats are not created equal, and it is necessary to educate yourself on which fats will serve the functionality of the brain best. As a general rule, any source of omega-3 fats such as walnuts, flaxseed, flaxseed oil or dark, leafy green vegetables will help the brain run smoothly.

However, FISH provides the brain with its favorite form of fat: DHA (docosahexaenoic acid). According to David Perlmutter, co author of The Better Brain Book, "DHA is far and away the most important nutrient for brain health". Salmon and Anchovies are excellent sources of DHA.


Chronic stress takes a heavy toll on the brain because stress hormones (such as corticosteroids) contribute to a general environment of inflammation and attack the brain's memory center, the hippocampus.

According to researchers, stress is most damaging when you let it eat away at you. Therefore, it is extremely beneficial to find a way to do something about it. Deep breathing is an excellent way to relax, as is the practice of meditation which has long been known to alter brain waves.

In fact, recent studies have shown that meditation can change the physical structure of the brain (in a positive way). Therefore, our thoughts DO play a major role when it comes to the health of our brain.


The brain produces more free radicals- highly reactive cells that contribute to cell damage- than any other organ. Antioxidants are the body's clean-up crew, and work around the clock to scrub the body clean of free radicals.

They are found primarily in fruits and vegetables, and are in great abundance in berries (especially blueberries and Goji berries).


Working up a sweat is critical for brain health. "Across the board, exercise increases brain function, memory retention and other key areas of cognition up to 20 percent" says Arthur D. Kramer, PhD, neuroscientist at the University of Illinois.

The brain accounts for only 2% of the body's weight, but accounts for 15% of its blood flow, and regular exercise keeps the brain's arteries open and unclogged. New research is suggesting that exercise may actually encourage the brain to make new connections between neurons and build new vascular structures.

Bottom line, get on that treadmill and lift some weights - it's good for your brain!

Refined Sugars

The brain needs sugar (glucose) for energy. However, it prefers a nice steady and natural supply of it- the kind you find in fruits and vegetables- not in the refined sugars heaped in energy drinks and candy.

High sugar foods send a tidal wave of glucose crashing into the bloodstream, overwhelming the body's ability to store balance. Habitual ingestion of simple carbs and processed foods causes chronic inflammation, type-2 diabetes, and host of other health problems.

Needless to say, none of this is good for the brain and it is great practice to limit your intake of refined sugars.

Purposefully flexing the brain muscle through physical activity, proper nutrition, and deep relaxation is a great way to live a longer and healthier life!

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Todd Goldfarb

Todd Goldfarb blogs at We The Change and is an author for Straight to the Bar.

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