By Tim Wholf

The call to optimize brain health is now a global priority. Brain health definitions range in scope from broad to narrow and may focus on cognition or encompass broader core components such as cerebral, mental and social domains.

Although the brain isn’t very large, weighing an average of three pounds, it is a powerhouse. That small organ holds our personalities and memories, and it coordinates our thoughts, emotions, communication and movements.

Billions of nerve cells, called neurons, in our brains makes everything possible. If the neurons aren’t working properly, you will notice functional changes; you might lose feeling in parts of your body, your thinking may slow or muscles may not move smoothly. The brain doesn’t replace neurons that are damaged or destroyed. So, it’s important to take care of them. Head injuries, drug use, and health conditions like Alzheimer’s and Parkinson’s disease can cause brain-cell damage or loss.

Developing brain health habits is a key way to keep your brain healthy. Following safety measures and keeping your brain active and engaged are extremely important. The following are some brain health tips:

1. Exercise - Physically active people are more likely to keep their minds sharp. Regular physical activity can help improve balance, flexibility, strength, energy and mood. The U.S. Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. It is best to spread the activity throughout the week.
2. Protect your head - A brain injury can have a significant long-term impact on a person’s life. To protect your brain, always wear a helmet when doing an activity where there’s a risk of head injuries, such as biking. Help avoid hits to the head by wearing a seatbelt in the car. Help prevent falls at home by removing clutter from stairs and hallways, and making sure all carpets and rugs are firmly attached to the floor.
3. Maintain your health - The health of your arteries and veins is critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range. If you have ongoing medical concerns, follow your healthcare professional’s directions on how best to treat and control them.
4. Remain socially involved - If you’re on the fence about whether to go out with friends or invite loved ones over, do it. Being social helps ward off depression and stress, both of which contribute to memory loss. Look for opportunities to connect with loved ones, friends and others, especially if you live alone.
5. Get plenty of sleep - Adults should sleep 7 to 9 consecutive hours a night. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Consecutive sleep gives your brain the time to consolidate and store your memories effectively.
6. Stay mentally active - There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle. Consider it cross training your brain. Incorporate different types of activities to increase the effectiveness.
7. Eat right - Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you. For additional information on brain health, visit the AARP Brain Health Resource Center at aarp.org/health/brain-health.

Tim Wholf is director of the Johnson County Department of Aging and Human Services.