While the headline may seem exaggerated, it’s true that your brain undergoes continuous changes throughout your life, for better or for worse.
Your brain is a crucial organ, weighing about 1,300 to 1,400 grams. To put it into perspective, it’s slightly smaller than a bottlenose dolphin’s brain and much larger than a cow’s brain. The brain is made up of cells called neurons, with human brains containing 90 to 100 billion neurons. In comparison, an octopus has 500 million neurons mostly in their arms.
Tips for Improving Brain Health
Did you know that you lose about 85,000 neurons every day? That amounts to 31 million brain cells lost each year, approximately one per second. Certain factors such as mind-altering substances and exposure to free radicals like nicotine and alcohol can accelerate neuron loss. Neurons are essential for movement and overall body function, and without them, life would cease.
Neurogenesis, the growth of new neurons in the brain, is a dynamic process that can reduce the risk of cognitive issues like Alzheimer’s and dementia. Scientists have identified several strategies to promote neurogenesis.
Brain-Boosting Foods
Certain foods have shown a positive impact on growing new neurons in the brain and activating protective pathways to support their growth. Your diet can influence your brain health to a certain extent.
Top Foods for Neuron Growth
- Green tea, berries, citrus fruits, apples, and dark chocolate due to their flavonoid content
- Blueberries for their flavonoids and anthocyanins
- Red grapes for resveratrol found in the skin
- Wild-caught salmon and fatty fish for DHA fish oils
Interestingly, research suggests that foods requiring more chewing are beneficial for neuronal growth compared to softer foods. The act of chewing can impact neuron development, making choices like a baked potato over mashed potatoes significant.
Lifestyle Factors
Adopting certain lifestyle habits can enhance neurogenesis and protect brain function. Practices like intermittent fasting, caloric restriction, and regular exercise have been shown to have profound effects on longevity, disease prevention, and cognitive function.
Caloric restriction and intermittent fasting, mimicking ancestral eating patterns of feast and famine, have been linked to neuroprotection and neurogenesis. These practices can improve cognitive performance, stimulate brain healing, and regulate hunger hormones.
Exercise is another crucial factor in enhancing brain function. It promotes the growth of new neurons, strengthens neural connections, and increases blood flow to the brain, fostering neuroplasticity.
Neuroplasticity refers to the brain’s ability to reorganize itself and form new connections as we learn and grow. Aerobic exercise, such as walking, cycling, or running, is essential for promoting new neuron growth.
In addition to physical exercise, engaging in mental activities like learning new skills, solving puzzles, or playing spatial video games can also stimulate brain activity and promote neuron growth. Research has shown that spatial video games like Super Mario 3D can increase brain activity and facilitate the creation of new neurons.
After a productive workout, unwind with a bowl of blueberries and some video gaming to stimulate your brain and encourage the growth of healthy brain cells.
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