Neuroprotection: How to maintain a healthy brain

By Amber Walter, PT, DPT, NCS, Board-certified in Neurologic Physical Therapy

The brain is an amazing organ. It weighs only three pounds but has about 100 billion nerve cells and many, many more supporting cells to receive, send, and process information about our bodies and environment. There are predictable changes in our brains that occur naturally throughout our lifetime, but don’t get discouraged! Some functions, like vocabulary and types of reasoning, can improve in later decades of life. And, although your brain is changing as you age, it doesn’t mean you are automatically destined for major cognitive decline like dementia or Alzheimer’s disease which affect five million Americans.

A healthy brain has more surviving nerve cells and better connections to allow for memory, attention, concentration, and problem solving. Research now shows with some diligence toward protecting this complex organ, there are several ways to maintain and improve brain health. And, it’s never too late to get started with healthy brain habits. Here are just a few tips to get you started.

Get Moving!

Physical exercise is now recognized as one of the best habits for a healthy brain. You should try to get moderate exertion for 30 minutes most days of the week to make an impact. Exercise is even beneficial in the cases of degenerative or progressive diseases affecting the brain such as Parkinson’s disease and multiple sclerosis.

Some people are hesitant to exercise because they don’t have experience or don’t feel confident. Maybe you’ve tried to exercise but had some nagging knee or shoulder pain keeping you from doing it regularly. Asking for a physical therapy evaluation is a perfect way to understand any risks, learn how to modify exercises, or treat an existing physical problem in preparation for exercise. In addition Sheltering Arms offers many “next steps” to get you on a regular exercise program.

Choose brain-healthy foods!

One of the best ways to pick healthy foods at the grocery store is to shop on the outside perimeter and avoid the inner aisles which contain cookies, crackers, chips, and many of the processed foods that do not promote brain health. You can lower your risk for brain diseases like Alzheimer’s by choosing foods rich in antioxidants – leafy green vegetables, berries, fish, nuts, olive oil, and whole grains. Did you know even tea, black coffee, and dark chocolate are recommended for brain protection? And many of these foods also promote less risk of diabetes, hypertension, and high cholesterol making it a win-win for your brain and body.

Use it or Lose it!

Brain connections stay strong when you put them to use and you can even build up a “reserve” by doing mental fitness activities. Try to avoid passing the time with watching TV. Instead try to learn something new, create something, put together a puzzle, play board or card games with family. An added benefit for most of these activities is social interaction. Spending time with people you enjoy is also shown to lower risk of cognitive decline as we age. Even though you want to “workout” your brain as much as your body, good sleep is equally as important. If you are having trouble sleeping, talking to your physician might help identify an underlying issue which can be treated.

Ask your health care providers to help you with a healthy brain plan!

Regular medical care and following recommendations are important for managing conditions such as diabetes, hypertension, and high cholesterol which can have an impact on brain health. In some cases diet and exercise are not enough and you will need medication.

Call (877) 56-REHAB today to speak with a professional who can connect you with the services that best meet your needs and recovery goals.