Chapter 1

Embracing Brain Health Fundamentals

IN THIS CHAPTER

Knowing what a healthy brain means

Finding out about brain health models

Understanding how healthy brains perform best

Implementing some quick brain health tips

Having a healthy brain is about more than avoiding mental health problems, diseases, or dementia; it’s about thriving, feeling good, and performing at your best.

Some people think being healthy means not being sick, but the World Health Organization sees it differently. They say health is all about “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” This definition also means that health isn’t just about eating veggies or keeping cholesterol in check. It’s a more holistic view, nicely aligned with what we often call “well-being.”

Let’s be real: Some brain health conditions are out of our control, thanks to genetics or just plain bad luck. But don’t worry! You can do plenty of things to lower your risk or improve symptoms for many diagnoses, diseases, and quirks. Remember, being healthy isn’t just about dodging illness; it’s about making the most of your brain health, no matter your diagnosis.

Getting to Grips with the Biopsychosocial Model of Health

To truly understand brain health, you need to consider the bio-psycho-social model, which looks at the interplay between biological, psychological, and social factors.

This is not as boring as it sounds!

Taking a bio-psycho-social approach acknowledges that your health is influenced not only by your biology (such as genes, hormones, muscle strength, or gut health) but also by your psychological state (such as your stress levels and mental health) and your social environment (including relationships and community).

I like to put the brain in the middle of the bio-psycho-social model and call it the “Bottom-Up Outside-In Top-Down” model of the brain, shown in Figure 1-1.

• Bottom-Up elements are the biological or physiological determinants of brain health, development, and aging. The elements include genes, hormones, the immune system, nutrition, exercise, sleep, and the constant streams of data about what’s happening inside your body, some of which you’re conscious of (such as a full bladder, sore back, or kicking baby), other factors you’re unaware of (such as hormone levels or gut pH).
• Outside-In elements are outside in the environment and make their way in via our senses (what you see, hear, smell, touch, and taste). Outside includes your social circle, the culture you grew up in, the built and natural environment, current circumstances, and external stressors.
• Top-Down elements include what you think of as your mind — your conscious thoughts, emotions, personality, language, expectations, and belief systems.

My version of the bio-psycho-social model may help you understand the complex and dynamic nature of brain health. And I remind you of it plenty of times in this book!

Understanding How a Healthy Brain Works

To maintain a healthy brain, it’s helpful to understand its main duties.

Your brain is responsible for perceiving the world, interpreting biological signals, guiding behavior, feeling emotions, thinking and reasoning, socializing with others, controlling movement, storing and retrieving memories, and maintaining homeostasis.

Here are a few ways a healthy brain performs when it’s in peak condition:

Perceiving your world

Your brain constantly processes sensory information from your environment. This includes everything you see, hear, taste, touch, and smell. The brain’s ability to perceive and interpret sensory data enables you to navigate and understand the world. This sensory processing is vital for learning, memory, and everyday functioning.

Interpreting biological signals

Your brain receives and interprets signals from within your body, such as hunger, thirst, and pain. These internal signals are crucial for maintaining homeostasis and responding to your body’s needs. Understanding these signals helps you manage your health and well-being more effectively.

Guiding your behavior

Your brain is the command center that guides your actions and decisions. It integrates information, plans, and executes behaviors to help you achieve your goals. Whether performing daily tasks, solving problems, or pursuing long-term objectives, your brain’s executive functions are at work.

Feeling emotional

Emotions are an integral part of your brain’s function. They influence your thoughts, behaviors, and interactions with others. Emotional health is about recognizing, understanding, and managing your feelings. A well-regulated emotional brain contributes to resilience, mental health, and overall well-being.

Thinking and reasoning

Cognitive functions such as thinking, reasoning, and problem-solving are essential for navigating life’s challenges. Your brain’s ability to process information, make decisions, and learn new skills is fundamental to personal and professional growth. Cognitive health ensures you can think clearly, remember information, and stay mentally agile.

Socializing and interacting with others

Humans are inherently social beings; our brains are wired for social interaction. Effective communication, empathy, and relationship-building are all functions of a healthy brain. Social connections provide emotional support, reduce stress, and enhance cognitive function. Maintaining a social network (IRL, not online!) is crucial for brain health.

Practical Tips to Get Started

Here are a few practical tips to start improving your brain health right away:

• Connect: Being loved by and connected to others protects against cognitive decline and poor mental health. Socializing is a cognitive workout, involving thinking, feeling, sensing, reasoning, and intuition. Social isolation is as bad for you as smoking, so make sure you stay connected! For more on this topic, check out Chapter 15.
• Sleep: Our biological rhythms are set by the sun. Skimping on sleep affects cognition, mood, and learning and increases the risk of depression and dementia. Healthy sleep consolidates memory, sparks creativity, and smooths emotional edges. Prioritize your sleep for better control over your thoughts and feelings. For lots more on sleep, see Chapter 14.
• Nourish: The secret to longevity isn’t in the fine details of diet but in avoiding processed foods. Eat less than you think you need — your brain works best when you’re slightly hungry and looking for food. For more on nutrition, see Chapter 12.
• Move: Your brain evolved for movement. Moving your body through the natural world by whatever means you enjoy most is the best exercise for your brain. So, get up and get going! (And read Chapter 13 for more tips on exercising.)
• Calm: Not all stress is bad, but chronic or toxic stress, especially life events that are out of your control, can mess up your mind and brain health. I cover this topic in Chapter 17. The key to handling stress is improving your perceived ability to cope. Find peace in the chaos. Pay attention to your breath, which is a core component of many mindfulness practices — it reduces anxiety and depression and improves sleep.
• Nature: The world around you profoundly impacts your brain and behavior, as I discuss in Chapter 11. You probably already know how refreshing nature can be. You’re happier and healthier when surrounded by nature, parkland, or even indoor plants. So, get a bit wild and enjoy the greenery.
• Challenge: Kids love to run and play, while adults tend to take life more seriously. We don’t stop playing and learning because we get old; we get old because we stop playing and learning. Staying mentally engaged and challenging yourself reduces the risk of age-related cognitive decline and dementia. There’s more on this topic in Chapter 16.
• Feel: “We don’t laugh because we’re happy; we’re happy because we laugh.” Embrace the good that comes your way and spiral into positivity. Practicing and repeating positive experiences and emotions leads to better mental and physical health. So, laugh more and savor those moments!
• Seek: Purpose and meaningful work bring positive emotions such as love, compassion, and gratitude, which counteract stress. Living a meaningful life may seem like a strange addition to a neuroscience-based list, but having a purpose correlates with robust brain health, mental health, and even longevity.
• Protect: Hearing loss is more than an inconvenience; it can lead to social isolation depression and increase your risk of dementia. Don’t ignore it — check your hearing and use hearing aids if needed. See Chapter 20 for more advice. And protect your brain from injuries, as I cover in Chapter 10. Wear helmets during risky activities and take steps to prevent falls. Show the youngsters...