Brain Health

What Is Brain Health?

Brain health refers to how well the brain functions in various areas, including cognitive health, motor function, emotional function, and sensory function. The following terms discuss these functions in the brain:

• Cognitive health refers to the state of your thinking, learning, and remembering.
• Motor function refers to the state of your movements (initiating and controlling them) and balancing.
• Emotional function refers to the state of your interpretation and response to all emotions.
• Sensory function refers to the state of your senses (seeing, hearing, tasting, and smelling).

Your brain health shows how capable you are of performing functions in your daily life. A person with good brain health can problem-solve, make decisions, develop interpersonal relationships, and be attentive and emotionally balanced.

Age, brain injuries, substance use disorders (SUDs), mood disorders, and diseases can impact your brain health. The following states can affect brain health:

• Your age can affect brain health due to cellular integrity alterations or chemical changes.
• Brain injuries, such as traumatic brain injuries or strokes, can cause brain damage, thereby altering brain health.
• Chemical imbalances can affect brain health and result in mood disorders.
• Addictions that hijack the pleasure/reward circuits in your brain can cause you to want more, which can affect your brain health.
• SUDs may lead to structural and chemical changes in your brain.
• Neurological disorders or neurodegenerative diseases that affect many of your body’s activities, such as movement, talking, balance, breathing, and heart function, can impact the health of your brain.

Fortunately, you have control over many factors that affect your brain health.

What Are the Symptoms of Poor Brain Health?

Your brain is involved in a variety of areas, such as cognitive health, motor function, emotional function, and sensory function. Changes to these could be a symptom of changes in the brain leading to poor brain health. Some of these changes are due to aging, impacting your body’s and brain’s health. The following are some examples of functional changes.

You could experience the following cognitive health changes:

• Forgetting things more often
• Losing your train of thought
• Having trouble following a conversation

You could experience the following motor function changes:

• Walking issues
• Moving issues
• Balancing issues

Emotional function changes could include the following:

• Developing a short temper
• Experiencing anxiety and depression

Sensory function changes could include the following:

• Alterations in sensation to pain
• Alterations in sensation to temperature
• Alterations in sensation to texture

After an illness, some people might experience brain fog (or mental fog), a variety of symptoms that result in cognitive impairment, such as:

• Difficulty focusing or concentrating
• Confusion
• Fatigue
• Forgetfulness
• Loss of train of thought
• Mental exhaustion
• Difficulty staying attentive
• Slowness in processing thoughts or reactions

These symptoms might clear up immediately or take a few weeks to dissipate after an illness.

How To Build a Healthy Brain

A healthy brain allows you to perform daily functions to live a quality life; fortunately, there are things that you can do to influence your current brain health status.

What Is Good for Brain Health?

According to the Centers for Disease Control and Prevention, healthy behaviors such as not smoking, maintaining a healthy blood pressure level, having consistent physical activity, maintaining a healthy diet, getting adequate sleep, and staying socially engaged and involved are good for your brain.

• Smoking nicotine products have been linked to physical illnesses such as cancer, diabetes, lung disease, and heart disease, which can cause cognitive health issues.
• High blood pressure is associated with many physical illnesses that can affect your brain health.
• Physical activity, such as exercising, household cleaning, sports, or other activities, benefits your strength, energy, and mood.
• Nutritious, low-animal fat diets high in vitamins and fiber have been shown to positively affect maintaining a healthy weight, healthy blood sugar levels, and a lower risk of developing dementia.
• Healthy sleep patterns allow your body to rest and are good for your brain health.
• Staying engaged in activities with family, friends, or the community promotes good brain health.

Making choices to promote a healthy lifestyle and successfully managing chronic health conditions will promote good brain health.

Vitamins that May Support Brain Health

Over the years, many researchers have studied the impacts of vitamins on brain health, specifically cognition, with varying results. Cognition refers to the mental process of thinking, learning, remembering, and being aware of one’s surroundings. A study published in Aging Health reviewed the research and highlighted the following as some takeaways on the effects of vitamins.

Vitamin A and C

Vitamin A (also known as retinol) and vitamin C (also known as ascorbic acid) have antioxidant properties that protect against damage caused by free radicals. However, research shows differing results in their effects on brain cell health. One study showed that both vitamins A and C enhanced cognition and prevented cognitive decline and dementia in healthy adults. While other studies showed inconsistencies, these differing results make it hard to know the true effectiveness of vitamin A or C as dietary supplements until further research is done.

Vitamin B6, B9, and B12

Several studies have examined the effect of vitamin B supplementation, including vitamin B6, B9 (also known as folate), and B12 (also known as cyanocobalamin), on cognition, resulting in a lack of consensus on their benefits for cognition or brain health.

Vitamin D2 or D3

The vitamin D family includes D2 (also known as ergocalciferol) and D3 (also known as cholecalciferol). These vitamins are hormones that elicit effects on both bone and nonbone targets. Vitamin D compounds are synthesized in the skin and come from diet or supplements. These have been used as dietary supplements to improve brain health; however, there is insufficient evidence to support vitamin D’s effects on brain health at this time.

Vitamin E

The vitamin E family (known as tocopherol and tocotrienol) are antioxidants that can cross the blood-brain barrier, a semi-permeable membrane between the blood and brain, and affect brain cells. Numerous studies on vitamin E effects on mild cognitive impairment (MCI) and potential delays in cognitive decline observed in patients with dementia have shown promising results.

Dietary Supplements That May Support Brain Health

Popular natural supplements for brain health include fatty acids, phospholipids, ginkgo biloba, antioxidants, and ginseng. A study published in Aging Health highlighted the following as some takeaways of the effects of select dietary supplements from the limited research available at this time.

Fatty Acids

The study shows that fatty acids, specifically a group of polyunsaturated fatty acids (PUFA), have some benefits in improving cognition and preventing dementia in healthy adults.

Phospholipids

The study shows that phospholipids, specifically phosphatidylserine and phosphatidylcholine, are frequently recognized as dietary supplements for older adults with memory concerns, but the data does not fully support their use.

Ginkgo Biloba

The study shows that ginkgo biloba, a popular herbal supplement, is used in hopes of improving cognitive health. However, the research suggests it has contradictory effects. More clinical trials and research are needed to fully understand how these supplements work and their effects on brain health.

Ginseng

The study shows that ginseng, another popular herbal supplement, is widely used for its potential effects on enhancing cognition. However, more clinical studies need to be conducted to support common use.

While vitamins and supplements are commonly used in hopes of improving brain function, the clinical research is still lacking regarding their actual effectiveness. Before incorporating any dietary supplements, you should speak with your clinician to ensure you have the most current information.

Protecting Your Brain

Brain function is essential in your daily routines and having quality outcomes. Good brain health impacts how you think, move, interpret the world, or even solve problems. Aging, disease, or even injury can impact how your brain functions and affect various aspects of your life. Remember, you have the power to improve and affect your brain function through lifestyle choices, such as diet, sleep, or physical activity.