Build a Better Brain With These Five Tips

It seems as if everyone is talking about how to build better bodies but hardly anyone worries about training their brain. Maybe it’s because losing weight or gaining muscle offers visible, tangible results. The brain is more hidden and mysterious. While we may be on the lookout for early signs of dementia, we feel generally helpless. Yet there are so many things we can do that will reduce our risk of even mild cognitive impairment. That’s why neglecting our body’s most important organ is a mistake. 

Increasingly doctors are reporting that physically active patients who maintain a healthy weight are less likely to show even mild cognitive impairment as they grow older. Researchers have discovered numerous ways to cultivate a healthy brain. If you want to build a better brain, here are five tips that can really help. 

Your Brain’s Vital Frontal Lobe

Located just behind your forehead, the frontal lobe is the largest part of the brain. It’s also the section most responsible for what makes each of us uniquely human. Comprising over one-third of the brain’s volume, the frontal lobe oversees our emotions, judgment, self-control, personality and thinking. It also manages voluntary movement and muscle control. With its outsized responsibility, it’s no wonder that the frontal lobe is also uniquely vulnerable. Strokes, head injuries, and early onset dementia are all more likely to affect this area. 

As Dr. Mark D’Esposito, M.D. a neurologist and professor of neuroscience and psychology at the University of California, Berkeley explained in a podcast, the amount of brain space taken up by the frontal lobe is something of an energy drain – which contributes to its decline. 

The prefrontal cortex portion of the frontal lobe isn’t even fully developed until age 25. Even after that, it is constantly changing from the acquisition of new memories and by adapting to new challenges. Imagine the memorization and skill sets demanded of a medical student or young resident. Their brains are constantly being challenged – which research reveals is one of the best ways to improve cognitive function. Unfortunately, many of us get into a mental rut as we age. That young medical student may find practicing medicine increasingly routine. That’s why learning a new language, a musical instrument, or a demanding sport can be so mentally rewarding. It may also delay or even eliminate mild cognitive impairment.

New activities create new pathways within your brain. These newly formed connections between nerve cells act as a “mental reserve.” They can actually provide additional mental capacity if there is an unexpected issue while preventing early onset dementia. This is known as synaptic plasticity, defined as “…the ability to make experience-dependent long-lasting changes in the strength of neuronal connections.” 

Synaptic plasticity is encouraged by a changing, challenging environment, exercise, and repetition of difficult tasks. Research on mammals has even found that it may be possible to grow new brain cells as the result of these activities. However, so far there have been less promising results for people. Whether or not our brains generate new cells, research reveals that strengthening this incredible organ is far more possible than once believed. Certain behaviors and lifestyle changes can help to delay or even prevent early signs of dementia. In fact many of the activities that can lengthen lifespans also improve cognitive function. Although the brain is not actually a muscle, it can be developed and trained like one.

1.  Get Tested 

Brain health isn’t the same as running a 5K or losing five pounds. There’s no finish line. It’s about the journey not the destination. Still, it’s important to know your baseline. Physical issues often affect mental health. So the first tests for your brain are the ones done on your body. Fortunately, you needn’t travel or look for a doctor’s office. An at-home test from Kyla Labs will deliver the data you need. 

Kyla empowers people to take control of their well-being, prevent chronic illnesses, and extend their healthy years with at-home blood tests and AI-driven action plans. First, take an easy two-minute, online health quiz and then select the right test for you. In a few days you’ll receive the test kit along with instructions for sample collection. Mail the sample back to Kyla Clinics. 

You’ll soon receive the results including insights about your internal health. Many physical issues can affect cognitive health including blood sugar levels, cardiovascular function, and vitamin deficiencies. All of these are addressed by Kyla’s at-home tests. 

Hormonal health plays a role in brain health. One reason is because of estrogen receptors in the frontal lobes which increases the availability of dopamine. As Dr. D’Esposito points out, if you deplete dopamine, working memory suffers. Males with lower estrogen levels often have reduced cognitive abilities while postmenopausal women often did better on cognitive tests following hormone replacement therapy.

The good news is there’s no reason to guess about your hormone levels. That’s because Kyla’s at-home test kits include a hormone panel that delivers insights into your hormone levels including estrogen, testosterone, and cortisol. 

2.  Brain Food 

What we eat matters. Increasingly, researchers are connecting diets laden with processed food – especially added sugar and salt – with elevated risks of dementia and other mental impairments. These foods can also increase depression and anxiety. Turns out diets that are good for the body are also good for the mind. Heart-healthy, plant-based diets like the Mediterranean or DASH programs are ideal. Studies show that people who follow these diets that focus on vegetables, fruits, fish, nuts, along with olive and other unsaturated oils are less likely to show early signs of dementia or other cognitive impairment. Green leafy vegetables, spinach, and broccoli are other good examples of brain food. 

Increasingly, adults complain of “brain fog.” Defined as a lack of focus or generalized confusion it’s often caused by stress and overwork. Spending too much time staring at a screen can also cause brain fog. However, for adults over 60 the deeper concern is that the condition is caused by inflammation or hormonal changes. 

While there are many treatments for brain fog, eating some “brain food” is a good way to start. That’s because certain foods can demonstrably enhance mental function. Walnuts, for example, have been shown to improve memory. Coffee drinkers have demonstrated better test-taking abilities and do better at memorization than non-coffee drinkers.

 Although generally the best way to get the nutrients your brain (and body) needs is with a healthy, well-rounded diet, some supplements are considered beneficial. Examples of memory supplements with proven benefits include the amino acid L-theanine along with the vitamins E and several B vitamins including B6 and B12. However, despite their advocates, there’s little evidence that the brain supplements ginseng and ginkgo biloba improve cognitive abilities. Vitamin C can help with brain fog; fish oil might help as well. 

3. Exercise Helps Train The Brain

Physical fitness has been shown to reduce the risk for not only mild cognitive impairment but perhaps even early onset dementia. In research on the benefits of exercise, physically active animals actually reversed mild cognitive impairment in the hippocampus region of the brain responsible for memory and learning. In humans, middle-aged participants were tracked after exercise and discovered to have increased the speed with which their brain converted glucose to fuel. This rapid conversion may reduce their risk for early onset dementia, Alzheimer’s, and other cognitive declines. 

Overall, numerous studies have shown that exercise improves brain plasticity which not only improves cognition but also mental health. Physical exercise may even cause “structural and functional changes in the brain, determining enormous biological, and psychological benefits,” noted one landmark study. 

As with proper diet, moderate daily exercise can help you maintain a healthy weight. Studies have shown that overweight and obese individuals are at a heightened risk for cognitive decline. As reported by the Alzheimer’s Society, “Obesity can also lead to chronic inflammation in the body, which can have knock-on effects on the brain. Inflammation in the brain is linked to dementia as it can cause the over-activation of immune cells in the brain which leads them to damage the brain’s nerve cells.”

Our brains naturally shrink with age but studies show the higher someone’s body mass index, the smaller their brain. Obesity can also increase the severity of many of the early warning signs for dementia while also elevating the risk for mild cognitive impairment. 

The key is to engage in moderate intensity aerobic activity, which is any activity that speeds up your breathing and makes you feel warmer. Half an hour a day, five days a week can make a real difference. Training once or twice a week with weights will also deliver sizable benefits.

4. Commune With The Community 

Isolation leads to all sorts of health issues. It also affects brain health. Social engagement including volunteering and interacting with neighbors has an almost protective effect when it comes to mild cognitive impairment or even early onset dementia. Examining people over the age of 65 who regularly engaged with neighbors or had strong social ties, researchers discovered that they faced less cognitive decline than isolated seniors. 

Unfortunately, online activities generally don’t provide the same benefits – although internet-enabled calls with loved ones can help. The key as with all cognitive improvers is to start early rather than waiting until retirement. The first step is the hardest but whether volunteering at a community center, reconnected at your place of worship, or joining a bowling league the rewards are substantial. 

5. Reduce Stress, Blood Pressure and Improve Sleep 

Chronic stress can affect cognition as some studies suggest its impact on brain health is extremely detrimental. It’s also a contributor to brain fog. Guided meditation where you’re asked to focus on an idyllic scene while breathing in a deep and controlled manner can help manage stress and anxiety. Getting at least seven hours of uninterrupted sleep is also important not just for brain health but for overall health as well. The key is planning – ensuring that you relax in a quiet, temperature controlled environment prior to slumber. Limit caffeine, alcohol, and screen time. 

The key to a well-trained brain is a happy, healthy body. It can be hard to do this alone. That’s why the Kyla App offers a simple online assessment that will help you identify the risks created by your lifestyle. It can also help you improve your brain health by creating a tailored plan that will support your cognitive functions. So download the Kyla app today and enjoy a healthier brain tomorrow. 

Sources:

1. “Maintaining Your Brain Health,” CDC. April 25, 2023. https://www.cdc.gov/aging/olderadultsandhealthyaging/maintainng-your-brain-health.html
2. “12 ways to keep your brain young,” Harvard Health. May 13, 2022. https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
3. Puderbaugh M, Emmady PD. Neuroplasticity. Treasure Island (FL): StatPearls Publishing; 2024. https://www.ncbi.nlm.nih.gov/books/NBK557811/
4. Kidd, Kelsey. APRN, C.N.P., M.S.N. “Six tips to keep your brain healthy,” Mayo Clinic. December 29, 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy
5. “Dr. Mark D’Esposito: How To Optimize Cognitive Function & Brain Health,” Huberman Lab. February 20, 2024. https://www.hubermanlab.com/episode/dr-mark-desposito-how-to-optimize-cognitive-function-brain-health
6. Brody, Barbara. “Brain Supplements That Do and Don’t Work,” WebMD. September 29, 2023. https://www.webmd.com/brain/ss/slideshow-brain-supplements
7. LeWine, Howard E. MD. “Foods linked to better brainpower,” Harvard Health Publishing. April 3, 2024. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower 
8. Mandolesi, Laura et al. “Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits.” Frontiers in Psychology. April 27, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/
9. “Obesity and dementia risk,” Alzheimer’s Society. August 2024. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/obesity

“Brain Fog: Solutions to Help You Improve Concentration,” Bangkok International Hospital. https://www.bangkokinternationalhospital.com/health-articles/disease-treatment/brain-fog-syndrome