The above paragraph is an illustration of how your magnificent brain miraculously and subconsciously puts things together and fills in the blanks. While reading is the example shown, given bits and pieces of information you glean as you go through life, you similarly fill in the blanks and create our own truths and realities. How magnificent and complicated the brain is! The brain has been adapting and developing on its own for millions of years of evolution yet the conscious thinking part, the cerebral cortex, has developed in humans only over the last 100,000-200,000 years.
Brains contain about 100 billion brain cells. Each can transmit 1,000 nerve impulses per second and can make as many as tens of thousands of synaptic contacts with other brain cells. The brain generates 12-25 watts of electricity, works all of the time, mostly at 80% capacity (we do not use only 10%) whether you’re asleep or awake and is believed to generate up to 50,000 thoughts per day.
It’s estimated that 70% of this mental chatter is negative, self critical, pessimistic and fearful.
Brain efficiency relies upon the right nutrients, oxygen, stimulation and rest. Without consistent attention to positive health habits, the brain develops plaque, which can create memory problems, fatigue, poor sleep and energy, aggressions, sexual dysfunctions and dementia.
Those who haven’t the information or choose to ignore right choices in dealing with self imposed stress and anxiety will probably experience poor work/living habits and attitudes. (Stress and anxiety don’t come from what’s going on in the world, but rather how you process and respond to what’s going on. Stress is energy negatively directed.) Paying attention and consciously making good decisions pay off in better physical and mental health.
5 Brain Best Practices
1. Eat consciously. Make good choices. Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease. A Mediterranean regimen is more than just a diet. It’s a lifestyle, a way of living well.
Limit red meat. Eating foods high in saturated fats, like red meat, butter and dairy products, are associated with the development of degenerative diseases, including heart disease and Alzheimer’s disease.
What’s Good for Your Heart is Good for Your Brain.
2. Exercise can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, and keep your bones and your brain healthy. Exercise!
Build Endurance with Aerobic Exercise.
In addition to improved heart health, regular endurance exercise, like running, swimming or biking, can also foster new brain cell growth and preserve existing brain cells. Build your endurance.
Get Into Strength Training
Strength training isn’t just for body builders. Lifting weights or using a resistance band not only builds muscle and strengthens bone; it can boost brainpower, improve mood, enhance concentration and increase decision-making skills. Build your strength.
Work on Flexibility
Your flexibility can gradually decline with age. Better flexibility means more energy, improved posture and reduced risk of injury. Tai chi, yoga and stretching help you stay more flexible.
Improve your flexibility.
Keep Balanced
Balance diminishes progressively as you get older. Balance training is not just about avoiding falls. Better balance will improve your overall movement and your ability to do things better throughout your life. Try simple exercises, like standing on one foot or walking backward. Work on your balance.
Even if you have never exercised, any physical activity is better than none at all. Move it or lose it.
3. Stay Connected
A rich social network provides sources of support, reduces stress, combats depression and enhances intellectual stimulation. Studies have shown that those with the most social interaction within their community experience the slowest rate of memory decline. Happy marriages or long-term relationships and having a purpose in life have shown significant protective effects against age-related cognitive impairment.
Loneliness is Bad for Your Brain
It can be exciting to form new friendships, but remember to cherish the friends you already have by spending quality time with them. Branch Out. Shared hobbies are a great way to meet like-minded people. Get active in sports or cultural activities. Volunteer or join clubs. It’s easier to talk to others in a relaxed setting that you both enjoy.
The Health Benefits of Volunteering.
People who remain active and engaged with others through volunteering report being happier and healthier overall.
Be Interested
When you begin a friendship with someone, show a genuine interest in learning about the person and his or her interests.
Good sleep puts you in a better mood and sharpens your brain. It also gives the energy and the ability to run your busy life. During sleep the lymph system detoxifies your body and endorphins and brain chemicals are released to repair cells and promote short and long term memory. If sleep is interrupted with consistency, toxic build up can lead to premature mental aging, poor memory, dementia and cancers.
Using the bedroom for sex and sleep, keeping the temperature on the cool side, a darkened room, no eating or exercise 2 hours before sleep, learning self hypnosis or meditation, a warm bath just before sleep, the mindset of looking to relax rather than trying to sleep, a non caffeinated hot tea, appropriate herbs (cbd or otherwise) can be the poor sleeper’s answer. Sometimes it takes a while for any of these sleep suggestions to have their affect. Don’t complain…find your answer.
5.Mental Stimulation
Your brain is made to and thrives on adapting and responding to changes and resisting damage. Your brain and consciousness begin to develop in the womb and gets stronger as you move through adulthood. People who continue to learn, embrace new activities, and develop new skills and interests are building and improving their brainpower.
Study. Get educated. It can substantially increase your ability to fight off mental decline. The same is true of working at a challenging job. So go back to school, take classes, get a degree. You’re never too old to learn and your brain will thank you in the long run.
Learn. Take up a new hobby or skill. Study a new language, learn a musical instrument or try your hand at photography. Change your perspective. Art can benefit your brain and mental health. If you want to firm up your body, then work out. If you want to firm up your brain, listen to music.
Play. Do crossword puzzles, play chess, card games or online games. These activities can stimulate the brain. Playing electronic “brain games” may help improve your reaction time and problem-solving ability. It is important to find one that you will want to continue to play. Just like going to the gym, you can’t expect to stay in shape if you stop going.
If there’s an idea or two here that makes sense for you to explore, don’t let an inconsistent past dictate your future. Today is a new day, a fresh day. Let’s all use it well.
