Keeping the brain active and sharp
ACCORDING to World Health Organization (WHO), approximately 70% of the global burden of neurological and neurodevelopmental conditions affect low- and middle-income countries.
Neurological conditions are the leading cause of disability and the second leading cause of death in the world with nine million deaths annually. Stroke, migraine, dementia, meningitis and epilepsy are the top five contributors of neurological disabilities globally. With an increasing ageing population, Alzheimer’s and Parkinson’s disease are becoming more significant.
According to medical director and consultant neurosurgeon Prof Dr Badrisyah Idris at MSU Medical Centre, “The brain is a unique organ with three important functions that affect our lives which are, sensory interpretation and movement control; cognitive, mental and emotional integrity; and behaviour and social execution.”
Brain health is becoming an important concept in healthy living. It encompasses the ability of the brain to rewire throughout life in response to changes in experience and environment. A healthy brain can slow down cognitive decline and combat any injury or brain diseases. There are several things we can make a habit of doing to maintain our brain health.
Regular physical activity can benefit the brain by optimising the brain’s blood flow and reducing loss of brain cells during ageing. Those who exercise regularly can enjoy healthy cognitive abilities and have a lower risk of developing dementia. Exercise helps to lower blood pressure, reducing cardiovascular risks of getting a stroke.
Some studies have found that regular exercise increases the level of a protein that promotes growth and maintenance of brain cells. Having an active lifestyle such as taking the stairs, engaging in sports or
“Brain health is becoming an important concept in healthy living which encompasses the ability of the brain to rewire throughout life in response to changes in experience and environment. A healthy brain can slow down cognitive decline and combat any injury or brain diseases.”
hobbies or having purposeful exercise such as brisk walking or aerobic training can have positive impact on brain health.
Quality sleep is important for brain healing and the restoration of mental function. Sleep makes our thinking processes sharp and focused with better decision-making. Seven to eight hours of sleep gives the brain adequate time to clear abnormal proteins that accelerate dementia. Several lifestyle measures can be adopted to ensure no alteration in sleep patterns such as increasing time in the sunlight, consistent sleep routines and being aware of the effects of medications.
The brain is only 2% of the body weight yet it consumes 20% of energy requirements. Without the right energy and nutrients, the brain will start losing its function. Food rich with antioxidants (compounds that have a protective effect on the brain), fibre, unsaturated fats (including omega-3 fatty acids), B vitamins and an adequate amount of complex carbohydrates is important to maintain healthy brain. A diet rich in processed foods, salt and refined sugars can increase inflammation and free radicals in our body that can have negative impact on brain health.
Cognitive stimulation by learning new skills or knowledge helps the brain to become constantly healthy with formation of new circuits between brain cells. Challenging the brain increases its cognitive reserve by creating an adequate backup brain can system. become With more more resistant reserves, to the changes that are associated with neurodegenerative diseases. Education and learning enhance the cognitive reserve which make the brain less susceptible to the effects of the age and brain-related changes. Depression and anxiety can be detrimental to brain health with their effects on the mood and emotion. These conditions lead to slow thinking, memory and concentration difficulties. Social connectivity helps to get rid depression and anxiety. Socialising helps the brain to
expand its cognitive reserve. Engaging in conversation trains the brain to increase attention and concentration, and helps social judgement. It is important to stay connected with friends and families to maintain healthy brain functions.