{"id":64870,"date":"2024-08-28T05:55:01","date_gmt":"2024-08-28T12:55:01","guid":{"rendered":"https:\/\/kyla.com\/p\/?p=64870"},"modified":"2024-08-28T05:55:02","modified_gmt":"2024-08-28T12:55:02","slug":"build-a-better-brain-with-these-five-tips","status":"publish","type":"post","link":"https:\/\/kyla.com\/p\/blog\/build-a-better-brain-with-these-five-tips\/","title":{"rendered":"Build a Better Brain With These Five Tips"},"content":{"rendered":"\n

It seems as if everyone is talking about how to build better bodies but hardly anyone worries about training their brain. Maybe it\u2019s 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<\/strong>, we feel generally helpless. Yet there are so many things we can do that will reduce our risk of even mild cognitive impairment<\/strong>. That\u2019s why neglecting our body\u2019s most important organ is a mistake.\u00a0<\/p>\n\n\n\n

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Increasingly doctors are reporting that physically active patients who maintain a healthy weight are less likely to show even mild cognitive impairment<\/strong> 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. <\/p>\n\n\n\n

Your Brain\u2019s Vital Frontal Lobe<\/h4>\n\n\n\n

Located just behind your forehead, the frontal lobe is the largest part of the brain. It\u2019s also the section most responsible for what makes each of us uniquely human. Comprising over one-third of the brain\u2019s 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\u2019s no wonder that the frontal lobe is also uniquely vulnerable. Strokes, head injuries, and early onset dementia<\/strong> are all more likely to affect this area. <\/p>\n\n\n\n

As Dr. Mark D\u2019Esposito, 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. <\/p>\n\n\n\n

The prefrontal cortex portion of the frontal lobe isn\u2019t 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\u2019s 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<\/strong>.<\/p>\n\n\n\n

New activities create new pathways within your brain. These newly formed connections between nerve cells act as a \u201cmental reserve.\u201d They can actually provide additional mental capacity if there is an unexpected issue while preventing early onset dementia<\/strong>. This is known as synaptic plasticity, defined as \u201c\u2026the ability to make experience-dependent long-lasting changes in the strength of neuronal connections.\u201d <\/p>\n\n\n\n

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<\/strong>. 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.<\/p>\n\n\n\n

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  1. \u00a0Get Tested\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

    Brain health isn\u2019t the same as running a 5K or losing five pounds. There\u2019s no finish line. It\u2019s about the journey not the destination. Still, it\u2019s 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\u2019t travel or look for a doctor\u2019s office. An at-home test from Kyla Labs<\/a> will deliver the data you need.\u00a0<\/p>\n\n\n\n

    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<\/a> and then select the right test for you. In a few days you\u2019ll receive the test kit along with instructions for sample collection. Mail the sample back to Kyla Clinics.\u00a0<\/p>\n\n\n\n

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    You\u2019ll 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\u2019s at-home tests. <\/p>\n\n\n\n

    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\u2019Esposito 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.<\/p>\n\n\n\n

    The good news is there\u2019s no reason to guess about your hormone levels. That\u2019s because Kyla\u2019s at-home test kits<\/a> include a hormone panel that delivers insights into your hormone levels including estrogen, testosterone, and cortisol.\u00a0<\/p>\n\n\n\n

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    1. \u00a0Brain Food\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

      What we eat matters. Increasingly, researchers are connecting diets laden with processed food \u2013 especially added sugar and salt \u2013 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<\/strong> or other cognitive impairment. Green leafy vegetables, spinach, and broccoli are other good examples of brain food<\/strong>. <\/p>\n\n\n\n

      Increasingly, adults complain of \u201cbrain fog<\/strong>.\u201d Defined as a lack of focus or generalized confusion it\u2019s often caused by stress and overwork. Spending too much time staring at a screen can also cause brain fog<\/strong>. However, for adults over 60 the deeper concern is that the condition is caused by inflammation or hormonal changes.\u00a0<\/p>\n\n\n\n

      While there are many treatments for brain fog<\/strong>, eating some \u201cbrain food<\/strong>\u201d is a good way to start. That\u2019s 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.<\/p>\n\n\n\n

      \u00a0Although 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<\/strong> 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\u2019s little evidence that the brain supplements<\/strong> ginseng and ginkgo biloba improve cognitive abilities. Vitamin C can help with brain fog<\/strong>; fish oil might help as well.\u00a0<\/p>\n\n\n\n

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      1. Exercise Helps Train The Brain<\/strong><\/li>\n<\/ol>\n\n\n\n

        Physical fitness has been shown to reduce the risk for not only mild cognitive impairment<\/strong> but perhaps even early onset dementia<\/strong>. In research on the benefits of exercise, physically active animals actually reversed mild cognitive impairment<\/strong> 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<\/strong>, Alzheimer\u2019s, and other cognitive declines.\u00a0<\/p>\n\n\n\n

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        Overall, numerous studies have shown that exercise improves brain plasticity which not only improves cognition but also mental health. Physical exercise may even cause \u201cstructural and functional changes in the brain, determining enormous biological, and psychological benefits,\u201d noted one landmark study. <\/p>\n\n\n\n

        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\u2019s Society, \u201cObesity 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.\u201d<\/p>\n\n\n\n

        Our brains naturally shrink with age but studies show the higher someone\u2019s body mass index, the smaller their brain. Obesity can also increase the severity of many of the early warning signs for dementia <\/strong>while also elevating the risk for mild cognitive impairment.<\/strong> <\/p>\n\n\n\n

        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.<\/p>\n\n\n\n

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        1. Commune With The Community\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

          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<\/strong> or even early onset dementia<\/strong>. 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. <\/p>\n\n\n\n

          Unfortunately, online activities generally don\u2019t 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. <\/p>\n\n\n\n

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          1. Reduce Stress, Blood Pressure and Improve Sleep\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

            Chronic stress can affect cognition as some studies suggest its impact on brain health is extremely detrimental. It\u2019s also a contributor to brain fog<\/strong>. Guided meditation where you\u2019re 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.\u00a0<\/p>\n\n\n\n

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            The key to a well-trained brain is a happy, healthy body. It can be hard to do this alone. That\u2019s why the Kyla App<\/a> 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<\/a> and enjoy a healthier brain tomorrow.\u00a0<\/p>\n\n\n\n

            Sources<\/strong>:<\/p>\n\n\n\n

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            1. \u201cMaintaining Your Brain Health,\u201d CDC. April 25, 2023. https:\/\/www.cdc.gov\/aging\/olderadultsandhealthyaging\/maintainng-your-brain-health.html<\/a><\/li>\n\n\n\n
            2. \u201c12 ways to keep your brain young,\u201d Harvard Health. May 13, 2022. https:\/\/www.health.harvard.edu\/mind-and-mood\/12-ways-to-keep-your-brain-young<\/a><\/li>\n\n\n\n
            3. Puderbaugh M, Emmady PD. Neuroplasticity. Treasure Island (FL): StatPearls Publishing; 2024. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/<\/a><\/li>\n\n\n\n
            4. Kidd, Kelsey. APRN, C.N.P., M.S.N. \u201cSix tips to keep your brain healthy,\u201d Mayo Clinic. December 29, 2022. https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/5-tips-to-keep-your-brain-healthy<\/a><\/li>\n\n\n\n
            5. \u201cDr. Mark D\u2019Esposito: How To Optimize Cognitive Function & Brain Health,\u201d Huberman Lab. February 20, 2024. https:\/\/www.hubermanlab.com\/episode\/dr-mark-desposito-how-to-optimize-cognitive-function-brain-health<\/a><\/li>\n\n\n\n
            6. Brody, Barbara. \u201cBrain Supplements That Do and Don\u2019t Work,\u201d WebMD. September 29, 2023. https:\/\/www.webmd.com\/brain\/ss\/slideshow-brain-supplements<\/a><\/li>\n\n\n\n
            7. LeWine, Howard E. MD. \u201cFoods linked to better brainpower,\u201d Harvard Health Publishing. April 3, 2024. https:\/\/www.health.harvard.edu\/healthbeat\/foods-linked-to-better-brainpower<\/a> <\/li>\n\n\n\n
            8. Mandolesi, Laura et al. \u201cEffects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits.\u201d Frontiers in Psychology. April 27, 2018. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5934999\/<\/a><\/li>\n\n\n\n
            9. \u201cObesity and dementia risk,\u201d Alzheimer\u2019s Society. August 2024. https:\/\/www.alzheimers.org.uk\/about-dementia\/managing-the-risk-of-dementia\/reduce-your-risk-of-dementia\/obesity<\/a><\/li>\n<\/ol>\n\n\n\n

              \u201cBrain Fog: Solutions to Help You Improve Concentration,\u201d Bangkok International Hospital. https:\/\/www.bangkokinternationalhospital.com\/health-articles\/disease-treatment\/brain-fog-syndrome<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

              Despite being neglected in discussions about the value of diet and exercise, research suggests that many of the things we do to help the body can also help the brain. <\/p>\n","protected":false},"author":1,"featured_media":64873,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[{"id":1,"name":"Default","slug":"default","link":"https:\/\/kyla.com\/p\/blog\/category\/default\/"}],"tags":[419,418,417],"featured_image_url":"https:\/\/s3.us-east-1.amazonaws.com\/kyla.com-wordpress\/p\/wp-content\/uploads\/2024\/08\/28055104\/shutterstock_1513976642-1-scaled.jpg","_links":{"self":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/64870"}],"collection":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/comments?post=64870"}],"version-history":[{"count":1,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/64870\/revisions"}],"predecessor-version":[{"id":64874,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/64870\/revisions\/64874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media\/64873"}],"wp:attachment":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media?parent=64870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/categories?post=64870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/tags?post=64870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}