由 home-healthhaven 
**How to Keep Your Brain Cells Healthy While Others Around You Are Losing Theirs**
Everyone loses thousands of brain cells daily once they reach adulthood. Luckily, we start with around 100 billion brain cells, so there’s plenty to go around, even with the daily loss.
Our grey matter peaks around the age of seven and, by the time we hit 80, it will usually have decreased to the same volume as a two-year-old’s. However, this decline isn’t inevitable. Research suggests that the right lifestyle choices can help us retain more of our brain cells.
Having healthy brain cells, or neurons, is crucial for all aspects of our wellbeing, from physical function (how well our joints and muscles work) to chemical processes (how well our digestive system operates), and mental and emotional health. The nervous system, which includes our brain cells, also significantly impacts our immune and cardiovascular systems.
Neurons, or brain cells, are like the roots of your mental processes—they need stimulation, nutrition, and oxygen. They carry information via signals sent from their dendrites to their axons, connecting with other cells to either excite or inhibit them. When neurons are stimulated, they produce more proteins necessary for sending signals and forming new connections, which is essentially how we learn. Short-term memory strengthens these connections temporarily, while long-term memory involves forming new ones.
Each neuron connects with thousands of others, creating networks that perform various functions. With every thought and sensation, these networks light up or switch off. The health of a neuron depends on how frequently and intensively it is used. Too much or too little stimulation, food, or oxygen can stress neurons, leading to their death, causing that part of the brain to thin and malfunction. Hence, the saying goes, “Use it or lose it, but don’t abuse it.”
For optimal brain health, it’s important to allow time for rest between activities. This downtime helps neurons recover and maintain peak performance. Short naps can prevent mental burnout and keep your brain sharp.
Meditation is another great tool for brain health. Most people lose about 1g of brain mass annually after their twenties, but meditation can help slow down this age-related decline. It’s associated with increased density in areas of the brain linked to attention, sensation, breathing, and positive thinking, creating more connections and blood vessels rather than more neurons. Meditators often show improved focus and brain activity similar to younger individuals. Additionally, meditation can alleviate anxiety, depression, pain, lower blood pressure, aid in diabetes management, and boost the immune system.
Conversely, under-stimulation can also be harmful to neurons. Exercise is crucial as an estimated 90% of brain stimulation comes from joint and muscle activity. Regular exercise can not only stimulate the brain but also help balance glucose levels and improve cardiovascular health. Thirty minutes of aerobic exercise daily has been shown to reduce the risk of cognitive decline significantly and enhance mood, planning, and verbal skills.
To further engage your brain, mental exercises are key. The brain is always rewiring itself, strengthening connections you use and weakening those you don’t. Stress and worry, however, release damaging stress hormones affecting memory and overall cognitive health. Maintaining a positive attitude and lifelong learning can help mitigate these effects. Engage in new, diverse activities like learning a language, playing an instrument, or picking up a new hobby. Staying socially active is also important for longer, healthier living.
Nutrition plays a vital role in brain health. The brain consumes a significant portion of our energy. Balancing blood sugar levels with complex carbohydrates, like sweet potatoes and broccoli, is beneficial. Restricted-calorie diets have also shown positive effects on brain health. Adequate protein and healthy fats, like Omega-3 fatty acids from fish, nuts, and seeds, are essential for neuron function. Antioxidants from fresh fruits and vegetables protect brain cells from free radicals.
In summary, keeping your brain healthy requires a balanced approach that includes mental and physical exercise, rest, social interaction, and a nutritious diet. Live actively, engage your mind with variety, and take care of your body to continue using, but not abusing, your brain cells.