Our brain is the most complex organ that enables thinking, memory, movement, emotions, intelligence, and behavior, unlike other body organs. While it is difficult to train, maintaining its health is more important than anything else. Dr. Amna Ramzan, a neurologist at Houston Methodist Hospital, identified two key aspects of brain health: 'mental and behavioral brain health' and 'neurocognitive brain health.' To keep the brain healthy, adopting healthy lifestyle habits is crucial. The following are methods for brain health suggested by Dr. Ramzan.

1. Reduce processed foods and increase whole grain foods

One of the key factors in maintaining brain health depends on what we eat. Foods high in sugar, refined carbohydrates, saturated fats, and trans fats that we frequently consume through our diet have a negative impact on the brain and blood vessels. Conversely, whole grain foods strengthen the brain.

In addition, foods that are good for brain health include vegetables, fruits, whole grains, monounsaturated and polyunsaturated fats, and lean meats. Among these, the "Mediterranean diet" is recommended by many experts. People who follow this diet are found to have a lower risk of developing Alzheimer's disease.

Move more and sit less

 

Looking at various studies, physically active people tend to have a lower likelihood of experiencing decline in brain function and a lower risk of developing Alzheimer's disease. Based on this, it is recommended that adults engage in regular activities that increase heart rate for 30 to 60 minutes per week.

 

Additionally, Dr. Ramzan explained that mental exercise is just as important as physical exercise. In this regard, activities such as playing games, reading, learning new skills, and meditating can improve memory, attention, brain speed, communication skills with others, intelligence, and sense of direction, and he emphasized that it is good to try these activities occasionally.

 

3. Getting quality sleep

 

Sleep is an important part of brain health. It plays roles in recovery, energy conservation, memory, immunity, and emotional regulation. When sleep is insufficient, it leads to fatigue, decreased memory and concentration, severe emotional fluctuations, increased appetite, and weight gain. In fact, going without sleep for more than 24 hours is equivalent to having a blood alcohol concentration of 0.1%.

 

4. Choosing a healthy surrounding environment

 

It is also important to develop the habit of choosing the environment in which we live. Dr. Ramzan explains that maintaining a good environment is above all helpful in keeping the brain healthy. The environment I belong to, such as family, friends, workplace, or clubs, also affects my mental and physical health. Humans tend to resemble the people they see often, so

 

Within the group I belong to, it is natural to unconsciously learn and imitate their words, actions, and behaviors. We should develop the habit of avoiding negative things and staying close to positive ones.

 

In particular, because human relationships have a significant impact on mental health, they require even more attention. Maintaining social interactions can reduce stress and depression, which can help prevent memory decline and maintain cognitive function as we age.

 

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Good health habits also depend on the efforts of good friends and family.

Healthy food also with close acquaintances

I think it would be good to take them together.

 

The environment is also extremely important~

Someone who is bright and positive rather than someone with a gloomy atmosphere

Being together is very helpful emotionally.