God created a magnificent part of our body, the brain, as our command and control center. With 100 billion brain cells, it weighs a mere two to three pounds, yet it require 20% of our body’s energy. Since God expects us to take care of bodies (1 Corinthians 6.19-20) it naturally follows that we should take care of our brain, since it’s part of our body. How do we do that? As you think about how to make 2016 a great year, consider these 5 proven ways to a better brain in 2020.
5 Proven Ways to a Better Brain in 2020
- Fertilize it with the brain’s Miracle-Grow.
- For years research has shown that exercise benefits our body. But recent research has discovered that it benefits our brains as well. When we exercise it causes our brains to release a protein called brain derived neurotrophic factor (BDNF) which has been called the Miracle-Gro for the brain. It encourages new neuronal growth and protects brain cells from stress. To maximize BDNF, the experts recommend that you exercise at 60-75% of your maximum heart rate for 30 minutes 3-5 times each week.
- Strengthen your brain’s muscles with mental stimulation.
- The brain is like a muscle. The old adage, ‘use or lose it’ applies to our brains as well as to our physical muscles. And the best way to strengthen it is to challenge yourself mentally, outside your normal mental challenges. As a pastor, I read a lot of biblically based books. Although that challenges my mind, I also read in other fields, specifically neuroscience, which challenges my thinking. So to maximally exercise your brain, chose mental tasks that are novel or outside your normal mental routines.
- Sleep your way to a better brain.
- Often we try to get more out of our day by skimping on sleep. But sleep is a powerful brian booster. It benefits us by improving mood, enhancing creativity, increasing our ability to pay attention, and by clearing out our brain’s toxins while we sleep. Read more about the benefits of sleep here.
- Stomp out excessive amounts of the brain shrinker, cortisol.
- Cortisol is called the stress hormone and is secreted by our adrenal glands that lie atop our kidneys. We need cortisol to help us deal with challenges and crises and to help us pay attention. But when we live under constant stress, cortisol actually causes part of our brains to shrink, especially the memory center called the hippocampus. So, managing stress if vital to a healthy brain. Learn here 10 ways to manage stress.
- Feed it with a brain healthy diet.
- Too much sugar and fat can actually inhibit production of BDNF (see number 1 above). However, a healthy diet that limits refined sugar and saturated can benefit your brain. While a brain healthy diet limits those two, it should also include elements of what is now called the MIND diet proven to help keep your brain healthy: lean proteins, healthy fats, beans, whole grains, and fruits and nuts. Taking a fish oil supplement can also help.
So, as you look to make 2020 a great year, why not resolve to keep a healthy brain.