Surprising ways to keep your brain healthy
I’m fascinated by the relationship my brain has with my habits and behaviors. This vital organ is in charge of my thoughts, feelings, and behaviors, and most (if not all) of the things I do have a direct impact on it. Many habits and behaviors help my brain build cognitive reserve, the capacity to sustain its function despite eventually encountering an obstacle such as brain disease, injuries, or trauma. Cognitive reserve is when I have plans B, C, and D in place in case plan A fails. And it often does.
In the 1980s, scientists noticed that during autopsies some individuals’ brains showed characteristics of Alzheimer's disease, but the individuals didn't have a history of dementia. Further investigation showed that those people had built a lifetime of brain-power “reserve” that allowed their brains to function properly, despite the damage. The question then became: “What factors can help someone build cognitive reserve?” Many of the evidence-based recommendations overlap with strategies associated with Total Force Fitness (TFF)—a framework that helps Service Members optimize and sustain their performance and wellness.
Challenge your brain
All your years of education make up the number-one contributor to cognitive reserve. The more you use your brain, the stronger and more efficient it becomes. The good news is that you don't need to go back to school. Instead, you can challenge your brain by engaging with other activities that also help build cognitive reserve.
Learn a new language. Language is a complex function that recruits multiple brain regions at the same time. As you listen to new words, your brain starts to search for meaning and instantly builds your personal understanding of the information. When you speak 2 or more languages, your brain needs to work twice as hard to understand the incoming information.
Learn how to play an instrument. Music engages different parts of the brain at the same time. You might not realize it, but even if you already play an instrument, it requires a lot from your brain. To play a few musical notes correctly, you need to read the score, identify the note, move your fingers in the right position, make the sound, and listen to make sure you played the correct note. It's no wonder a lot of people never learn how to play a musical instrument.
Learn a new hobby. Hobbies are among my favorite ways to challenge my brain, so I make time to invest in them. Throughout the years, I have learned woodworking, sewing, and, more recently, photography. Getting where I want to be with this latest hobby is taking some time because I don't have the creative eyes to come up with interesting compositions. But it's not a problem because, when I exercise my creativity, it also helps build cognitive reserve. So, whatever interests you, give it a try.
Learn anything new. You don't need to go back to school to continue to learn. Just identify a topic of interest and pursue the knowledge. Check your local library, take non-credit courses, take online classes, talk to friends who are experts, and seek out opportunities to talk about what you are learning. Allow your brain the opportunity to sort out the incoming information and make new connections to solidify your new knowledge.
Teach something. When I teach, I try to come up with alternative perspectives. The topic or concept might be obvious to me, but complex to someone else. As a mom of 2 young kids, I frequently need to take a step back to process a difficult concept and explain it in a way that’s easy for them. Teaching moments such as these are excellent ways to build cognitive reserve.
Read. Read a lot! Read fiction, non-fiction, science, magazines, newspapers, and HPRC articles. Take notes, connect with what you read, process the information, and talk about it with someone else. Every time you learn something new, your brain makes new connections, which is the basis of cognitive reserve.
Do things in a different way. Break your automatic ways of doing things and add some decision-making to the process. Take an alternative route to get to that familiar place. Use a map instead of GPS (this is a tough one for some people). Rearrange the order of tasks in your routine. Use your non-dominant hand more often. Get as creative as you want, but be intentional about making things a little harder for your brain.
Move your body
Exercise is one of the many TFF strategies that contribute to cognitive reserve. When you have an active lifestyle, your brain increases the production of a chemical called brain-derived neurotrophic factors(BDNF). BDNF helps brain cells form new connections and keeps those cells alive. More connections between brain cells mean more cognitive reserve.
Physical activity, especially certain types of activities that require learning, also help build cognitive reserve. After I added regular exercise to my daily routine, I tried out different types of physical activity. Recently, I decided to try a step class at my local gym. My first time was a complete disaster. I couldn’t follow the intricate choreography, no matter how hard I tried. I decided that mastering this class was an excellent way to not only get my heart pumping but also challenge my brain. With time, I overcame the frustration that comes with learning, I moved my body, and I built cognitive reserve. And yes, I got better with the choreography. So look for for ways to exercise your body and brain at the same time.
Eat nutritious food
Nutrients from your food support brain function in many different ways. For cognitive reserve, antioxidants are particularly important. Some examples of antioxidant-rich foods and beverages include berries, grapes, dark chocolate, coffee, and tea. Normal brain function results in the production of free radicals, reactive molecules that can destroy DNA and other structures in the brain cells. Antioxidants can neutralize free radicals and protect brain cells from damage and death. This can prevent the loss of brain cells, which is an effective way to contribute to cognitive reserve in the long run.
Be part of a community
Social engagement can also help you build cognitive reserve. A supportive community can positively impact your brain and improve its function. The secret is to belong to a community where you have the opportunity to receive and offer support. The cognitive challenge associated with building relationships, solving conflicts, and strengthening bonds contributes to a stronger brain.
Be intentional and consistent with your strategy to build cognitive reserve. Don’t get discouraged if you don’t notice substantial changes immediately. It takes time to see the results of your daily choices on your performance and wellness. Building cognitive resilience pays off in the end. It helps your brain sustain its function even in the face of disease, injury, trauma, or chronic stress.
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