Sixty percent of it is made of fat and the other 40% consists of water, salts, carbohydrates, and proteins. One of the most complex organs in our body, it looks similar to a walnut of all things! And although it weighs only three pounds, make no mistake, it is a powerhouse! Its job encompasses many functions. It controls memory, thought, emotion, touch, vision, and motor skills, as well as regulates processes such as temperature, breathing, and hunger in our bodies. Whew! No wonder it has a month dedicated to its health and well-being. If you didn’t know, June is Alzheimer’s & Brain Awareness Month.
From my journal: April 19, 2024, Newbury Park, California
“…Dr. Y asked how I take care of my brain…that was a first. Hadn’t given it much thought, but will now….”
Sure, I pay attention to getting enough physical exercise, eating right most of the time, and logging in about eight hours of sleep each night, but my brain health? I hadn’t really thought about it. Perhaps, it simply slipped my mind. However, I do complete the L.A. Times Crossword, Wordle, Connections, Strands, and the Jumble each day, which I now know, does a mind good. Solving puzzles strengthens connections between our brain cells and improves both our mental speed and short-term memory. But what else keeps a brain healthy?
Aside from mind games, there are several other ways to exercise your brain.
*Listen to music. It engages the brain and has many therapeutic benefits such reducing stress and improving mood and memory.
*Write! Whether it be a letter, in a journal, or a list, writing by hand activates the brain and enhances our memory and recall.
*Get some sunshine. Our bodies produce Vitamin D in sunlight and this vitamin protects the brain from damage and increases cognitive performance.
*Plant and care for a garden. Gardening boosts our problem-solving skills and focus, while offering mental stimulation. And if you’re one of those lucky enough to have a green thumb, you’ll be able to enjoy the beauty of blooming flowers and a bounty of fresh veggies and fruits, too!
*Create art. Not only can creating art be a means of self-expression, it can enhance our mood, memory, and outlook on life.
*Get social. Hanging out with friends and family reduces stress, and lets us exercise our thinking, communication, and cognitive skills, all good for brain health.
In addition to working out our cerebrums, proper nutrition is important. Adopting a MIND diet or Mediterranean-DASH Intervention for Neurodegenerative Delay way of eating is touted by organizations like the Academy of Nutrition & Dietetics, Alzheimer’s Disease Research Center, and the Pacific Neuroscience Institute. While it may sound complicated, it’s simply a combination of the Mediterranean and the Dietary Approaches to Stop Hypertension diets. Its focus is on consuming foods known to reduce the risk of dementia and boost brain function as we age.
The top 9 foods included on the MIND diet are:
*Fish & Seafood: Fatty fish such as salmon, trout, and tuna are high in heart healthy omega-3 fatty acids and Vitamin B12. Eat fish at least once a week.
*Beans: Four times each week include legumes like lentils, chickpeas, and cannellini beans in your meals.
*Poultry: Aim for eating baked or roasted chicken or turkey twice a week. Both proteins are lower in fat than meats.
*Whole grains: Whole grains such as oatmeal, brown rice, and quinoa are healthy grains. Have at least three servings each day.
*Green, leafy vegetables: Salad greens like kale, spinach, and arugula as well as cooked greens such as bok choy, collard greens, and cabbage are good choices. Eat six or more servings each week.
*Other vegetables: Broccoli, carrots, and asparagus are low in calories and high in nutrients. Eat them and other non-starchy veggies at least once per day.
*Berries: Strawberries, blueberries, raspberries, and blackberries contain good-for-you antioxidants. Aim for including them in your diet twice a week.
*Nuts & Seeds: Try a variety of nuts and seeds five or more times each week. Walnuts, almonds, and pumpkin seeds provide essential nutrients and add a nice crunch to meals.
*Olive oil: Nix the butter and opt for olive oil instead.
Considering all that our brain does for us, we need to show it some tender love and care. Keeping it actively engaged, nurturing it, and nourishing it are essential to keeping us well and in top form. Being aware of our brain health and tending to is really…a no-brainer.
A Journal Journey 