The Five Most Important Lifestyle Practices for Maintaining a Healthy Brain

Alzheimer’s affects more than 6,000,000 Americans. One in nine seniors age 65 or older has dementia, increasing our risk of declining brain health. The disease is more prevalent in women than men, with two thirds of Alzheimer’s patients being women. What can we all do to maintain a healthy mind?

The brain is the main conductor of all biological activities. It is one of the most important organs in the body. Our brains must be nurtured and taken care of with the same intention and ease as the rest our bodies. A healthy brain is linked to improved health and longevity. Our daily habits and lifestyles can help build a strong brain.

Five lifestyle practices can lead to a healthy, happy brain.

Maintaining adequate sleep patterns is important. It is for good reason that eight hours of quality sleep per night is recommended. A good sleep pattern helps our body and brain to recharge and recover. A good night’s sleep includes a 90-minute cycle of non-REM sleep that is broken down into four stages, then a rapid eye movement stage (REM) which is very important. Cognitive functions are affected by both non-REM sleep and REM. Sleep disruptions can derail our sleep cycle and prevent us from getting the most out of each stage of sleep. The whole brain is affected by inadequate sleep, but the suprachiasmatic (SCN) nucleus of the brain is particularly vulnerable. The SCN is responsible for controlling your body’s cycle of sleep and wakefulness. The SCN affects many biological functions, including hormone release, body temperature, and sugar metabolism. It affects the brain’s thinking, emotions and creativity. Memory, learning, and memory are also affected.
Find out what your body needs to function properly and maintain good health. Food intolerance or sensitivity can have a more subtle effect on your brain. It can also take a longer time to manifest. IgG sensitivities can have more lasting effects than just a stomach upset. These dietary reactions may cause depression, anxiety and autoimmune reaction, which can increase the risk of illness. To prevent these problems, foods that trigger abnormal immune reactions must be avoided. For superior cognitive function, it is important to maintain a healthy diet, including maintaining nutrient and cholesterol levels, healthy blood sugar levels, and a healthy balance of nutrients.
Exercise- People are motivated to exercise by the physical and aesthetic benefits. Exercise is good for the brain both emotionally and mentally. Many people don’t realize this. Exercise releases endorphins in the bloodstream which stimulates serotonin, adrenaline and dopamine. These are all known to increase our happiness and mood. Exercise can help to strengthen your neurons as well as strengthen your muscles. Here are some of the positive effects exercise has on your brain:

Concentration and cognition improved
Memory Enhancement
Problem-solving skills improved
Learn better with improved learning
Improved Mood
Increased Self-confidence
Lower stress levels
More Motivation
Overall Happiness
Energy and Productivity Increased

Healthy Gut – Do you have a bad stomach ache when hearing bad news? Or a feeling of queasy in your stomach when nervousness hits? This is why! The nerves and neurotransmitters that connect your brain to your gut send back and forth signals. Gut microbes produce many of the chemicals which affect brain function and emotion. A healthy gut helps balance brain function. A healthy diet rich in Omega 3 fatty acid, fermented food, high-fiber, polyphenol- and tryptophan containing foods is the best way to achieve this. It is equally important to limit sugars, inflammatory foods, and avoid foods you are intolerant of.
Recent scientific evidence shows that the immune system has a significant impact on the brain. Viruses and bacteria can compromise the immune system and cause central nervous system disorders and autoimmune disease, including multiple sclerosis, Alzheimer’s and autoimmune brain diseases (AIBD).

Healthy brains are essential to our well-being. You should consult your doctor if you experience difficulty sleeping, fatigue or emotional imbalance.

The article The Five Most Important Lifestyle Practices to Maintain a Healthy Brain first appeared on Alternative Medicine Magazine.

Frequently Asked Questions

What is the difference in holistic medicine and alternative medicines?

Holistic medicine treats all aspects of the person: mind, body, soul, and spirit. Holistic medicine examines every aspect of a person’s health. It also considers spiritual, physical, and environmental factors that may be overlooked by traditional medicine. Alternative medicine addresses specific conditions, such as asthma, allergies, arthritis, and other ailments.

What is the Difference between Naturopathic and Holistic Medicines?

The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on surgery and drugs as the primary treatment. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. This is not a substitute for standard treatment. Rather, it is an option that allows patients to make their own decisions about their healthcare.

Naturopathy on the other side is meant to be used in conjunction with conventional medical procedures. It focuses on treating the whole body, mind, and spirit. There are many kinds of naturopathy.

It is important to note that some CAM modalities overlap with conventional medicine. Doctors and naturopaths can both prescribe herbal remedies. Naturopaths, however, tend to recommend lifestyle changes rather than prescription medication.

Naturopathy is sometimes called “complementary” since it complements traditional medicine and does not replace it. Naturopaths may prescribe medication when needed.

There are differences between naturopathic medicines and other CAM modalities.

Naturopaths usually do not diagnose or prescribe medication.
Naturopaths may work alongside the patient’s family doctor and may refer patients to specialists if needed.
Naturopathic physicians are regulated by provincial licensing boards, whereas CAM practitioners are self-regulated.
Naturopathy emphasizes prevention, wellness, and education about diet & exercise.
Naturopaths stress the importance of lifestyle factors. This includes nutrition, exercise and stress management.
Naturopharmacists specialize on the treatment of certain conditions with botanicals or minerals.
Naturopodists can provide personalized care, based on the individual needs of each patient.
The College of Naturopathic Physicians of Ontario issues licenses for Naturopaths.
Naturopatrists are licensed by provincial regulatory bodies.
Naturopaticians may be registered with Canadian Association of Naturopathic Doctors.
The College of Naturopaths of British Columbia is responsible for licensing Naturotherapists.
The United States National Board of Medical Examiners licenses Naturobiotic therapists.
The Australian Health Practitioner Regulation Agency licenses homeopaths.
Holistic refers to the belief in all aspects of one’s life, including spiritual, physical, and emotional. Holistic doctors will look at all of these aspects rather than just one.

Which treatments are not part of holistic medicine and why?

Holistic medicine is a holistic approach to healing. It focuses on the whole person and not just the symptoms. Holistic medicine helps people recover from illness and promotes health.

Holistic medicine is a natural alternative to drugs and surgery.

Holistic medicine is a lifestyle change that includes exercise, diet, yoga, meditation, breathing exercises and massage.

Integrative medicine is also known as holistic medicine. It integrates all aspects, including the patient’s spiritual, mental, and physical needs, into a single comprehensive care plan.

Holistic medicine emphasizes early detection and prevention of disease, and promotes healthy lifestyles.

Holistic doctors believe there is no single cause of any condition. Instead, they look at the entire picture, including genetic factors, environmental influences, lifestyle choices, and personal habits.

Holistic practitioners focus more on the mind, emotions, and spirit than on the body alone.

Holistic physicians consult with their patients to help them determine the best option for them.

What is the opposite of holistic medicine?

Holistic medicine, a method of health care, considers all aspects, including the spiritual, emotional, and environmental aspects. It is based on the concept that any illness must have multiple causes and requires a combination of treatments for maximum effectiveness.

Doctors who practice holistic medicine believe that prevention is better than cure. To help patients achieve optimal health, they work closely with them.

They are trained to spot the root causes and prevent future disease. Holistic physicians consider the entire body and not merely the physical organs. They refer to the whole of being as “the entire body.”

This means that they look beyond the skin and treat the body holistically. The doctor might recommend lifestyle changes, such as diet and exercise. He may also recommend meditation or yoga exercises, herbal supplementation, massage or chiropractic treatment, as well as acupuncture and other forms of alternative medicine.

Statistics

A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)

External Links

How To

What are the 4 types of complementary or alternative medicine?

There are four major types of CAM: mind-body medicine (natural products), manipulative therapies (energy healing), and manipulative therapies (natural products). Mind-body medicine encompasses yoga, Tai Chi, Reiki and massage therapy. It also includes homeopathy, homeopathy, aromatherapy (reflexology), naturopathy biofeedback, Hypnosis, hypnosis, and chiropractic care. Natural products are herbs, vitamins, minerals and dietary supplements. Manipulative therapies are physical manipulations like acupuncture or chiropractic care, acupuncture or therapeutic exercise. Techniques such as prayer or visualization can be used to bring about energy healing.

CAM is a general term that covers many health practices not covered by Western medical models. These practices differ in how much scientific evidence they have, whether they involve drugs, surgery, or which conditions they treat. Some CAM doctors also provide diagnostic testing (e.g. Blood tests) and can prescribe medication. Others do neither.

There are several subcategories to each category that go beyond the four primary categories. There are many subcategories within mind-body medicines, such as relaxation techniques and mindfulness training. Natural products include nutritional supplement, botanical medicines and homeopathic remedies. Manual, movement, manipulation, electrotherapies and soft tissue mobilization are some of the manipulative therapies. There are also spiritual healing methods such as prayer, faith healing, and energy healing.

Many CAM therapies treat symptoms, but not the cause. Some chronic diseases might be relieved by CAM. If used in the right way, CAM can supplement conventional treatment options.

There are many reasons why people use CAM:

To improve their overall wellness.
To manage a specific condition.
To reduce discomfort or pain
To prevent illness.
To promote wellness.
To address a person’s belief system.

Some people turn to CAM because it offers more control over their health than conventional medicine. It may have fewer side effects. Others choose CAM to avoid taking prescription medications. Some people prefer not to use pharmaceuticals. Many people also seek out CAM because of bad experiences with traditional medicine.

Some people who use CAM claim they want to be confident about what they’re doing before trying out new techniques. Many CAM users are concerned about the safety and effectiveness. Others rely on friends and family for word of mouth.

Although CAM is sometimes viewed negatively in society, many users have positive feelings about it. People who use CAM are generally happier and healthier than people who don’t. This is true regardless of age, gender, race, ethnicity, religion, income, education level, occupation, insurance status, or other factors.

A majority of Americans have used some type of alternative or complementary medicine. 95% or more of adult Americans have used some type of CAM in their lives. According to the National Center for Complementary and Integrative Health – NCCIH, approximately 40,000,000 visits were made to CAM providers alone in 2010.

The NCCIH estimates that 10% of the U.S. population is treated by chiropractors or massage therapists.

The American Medical Association reiterated its support for integrative medical care in 2013. The American Medical Association recognized the need for physicians to “integrate scientifically supported complementary and alternate medicine into clinical practice…to satisfy patients’ needs and expectations.”5

The Institute of Medicine published a groundbreaking report in 2007 entitled “Relaxing Contraints: Improving access to Complementary and Alternative Healthcare.” It concluded that there is no credible evidence that any particular CAM intervention is effective in treating or preventing cancer.

Despite this conclusion, CAM continues to grow in popularity. The number of CAM practitioners grew by 8 percent in 2008 compared to 2007.

A recent study showed that nearly half of respondents had used CAM to supplement their primary care.

CAM therapies can include natural products, mind/body practices, manipulative methods, energy healing techniques, exercise, dietary supplementation, and other approaches.

Many CAM therapies are used primarily for pain relief; however, many also offer other benefits, such as relaxation, improved mood, better sleep, reduced stress, and enhanced immunity.

Acupuncture can be used to relieve back pain, anxiety, depression, increase immune function, promote weight loss, and improve menstrual symptoms.

Many CAM treatments have roots in Ayurvedic, Chinese, and Traditional Chinese medicine.

Traditional Chinese Medicine (TCM), for instance, originated over 5,000 years ago. This practice has been in China since antiquity.

It was not until the mid-1800s when Western science began to gain prominence, but TCM remains an important element of health care today.

TCM is used to treat a majority of Americans.

Yoga is another CAM therapy that is very popular. Around 5000 B.C., yoga was born in India. It is now widespread.

Yoga has gained popularity due to its physical, mental, as well as spiritual benefits.

Yoga can relieve stress, improve flexibility, and increase strength.

Although limited scientific research has been done, yoga may have beneficial effects on sleep33.

Other CAM therapies such as aromatherapy, meditation, and homeopathy are also being accepted by mainstream medicine.

One of the most used types of CAM is herbal medicine.

Herbal medicines are made up of herbs, spices flowers, seeds fruits, nuts, bark, leaves and roots.

They are commonly used as safer alternatives to prescription drugs and are often preferred by consumers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

The American Cancer Society reports that 45% (or more) of those diagnosed with cancer have used alternative medicines during their illness.

According to the National Institutes of Health, 60% of cancer patients use CAM. The Centers for Disease Control and Prevention estimates that approximately 50% of cancer survivors have used CAM.

In fact, according to a recent study, 51% of cancer survivors reported using at least one type of CAM.

However, only 8% discussed the topic with their physicians.

This gap in healthcare delivery is caused by a lack of communication between conventional doctors and CAM users.

–

——————————————————————————————————————————————

This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.

If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.