Your Health Matters
By Claudia Parks, R.N.

It seems at every turn, every magazine, emails from friends, there is a fascination with ways to exercise or feed your brain. In our fitnessobsessed country, however, apparently by too few when we look at our obese problem, it seems like no body part has been left undone- including our brain. Which is good! It has been left out of the circle far too long- now we are trying to make up!

Keeping your brain fit has a very real, measurable effect on everything you do. "You can optimize your brain function so you enhance and take better control of your life," says Daniel G. Amen, M.D., a psychiatrist neuroscientist and author of Making a Good Brain Great.

Thanks to fascinating research being done with new imaging technology, we now have visual proof of how the brain develops and what makes it thrive. "This is providing insights into how to prevent or even reverse declines," says Dr. Amen. "The great news is that the brain is malleable and able to change."

Strategies for brain health that are suggested as most important in every article I've read:

+ Physical exercises- keep moving; keep the blood flowing with fresh air coming in.

+ Mix with people- interacting with other people has repeatedly been found to improve emotional states. Intellectually stimulating activities, social clubs, team sports, and volunteer work, church- all involve social interactions.

+ Food matters- Fish really is "brain food," the researchers say. The reason: It's a good source of DHA, an omega-3 fatty acid that helps brain cells form and function. The other big brain food is dietary antioxidants. Choose brightly colored fruits and vegetables. Many of these foods are also high in B vitamins, another brain booster. Include protein at every meal, avoid simple carbohydrates (like doughnuts) and maintain a healthy body weight.

+ Protect your noggin- Research has shown that many have injured their brain and the injury may not become evident for years. Proper helmet should be worn- no matter what age- when participating in activities such as football, skateboarding, snowboarding, cycling, and in-line skating. It has been stated by a number of doctors that hitting a soccer ball with your head is not a good idea!

+ Go easy with alcohol and caffeine- Although moderate amounts of alcohol (1or 2 glasses of wine a week) have been widely reported as protective for the heart, drinking is not as good for the brain. "Alcohol is a toxin," explains Dr. Amen. Greater amounts, however, may be problematic. MRI brain scans have shown that heavy social drinking (three drinks a day) affects brain structure and thinking ability. Caffeine, like other stimulants, impedes normal blood flow. One 8-ounce cup of coffee can trigger alertness by blocking receptors in the brain that signal the body's natural need to sleep. Better choices: water (the brain is about 80 percent water), herbal tea and green tea.

+ Enjoy activities that involve challenge and speed- Learn something new or tackle an activity you've never tried before- a foreign language, new video game, knitting, computer or musical instrument.

+ Learn to relax- Your brain appears to need relaxation as much as it does stimulation. Activities that reduce stress include yoga, tai chi, repetitive prayer and diaphragmatic breathing exercises.

+ Reduce your stress- High stress levels can cause high blood pressure and other health problems. Older adults tend to perform worse on memory tests when under stress.

+ Get enough sleep- Although sleep needs vary, getting less than seven hours at night seems to be the threshold that affects brain function.

There are many more recommendations for better brain health. I just don't have space to mention all of them. Remember, what you don't use- you lose! It's never too early to get started.

Claudia Parks, RN is a former doctor's office and emergency room nurse and retired as an educator from Fulton County Schools. She writes Your Health Matters as a public service; the information here is designed to help you make informed choices about your health. It is not intended as a substitute for the advice of your physician. Claudia and her husband make their home in the beautiful north Georgia Mountains. Claudia can be reached at yhm@windstream.net