Our brains and bodies are intricately connected in ways that impact both our physical and mental health. The health of one affects the health of the other. Understanding this brain-body link can help us make better choices to take care of our whole selves.
Diet and Brain Health
The old adage “you are what you eat” rings especially true when it comes to our brains. The food we put in our mouths becomes the building blocks that make up our brains and bodies, for better or worse. Highly processed foods and excess sugar can increase inflammation, which is linked to depression and dementia. They also negatively impact the good bacteria in our guts that produce important neurotransmitters that regulate mood and thinking.
On the other hand, eating plenty of colorful fruits and vegetables provides antioxidants and phytonutrients that reduce inflammation. Healthy fats like those found in fish, avocados, and nuts support brain function. In fact, 60% of the solid weight of the brain is fat. Diets too low in fat can trigger depression. Overall diet quality directly correlates with brain health – as weight increases, brain size and activity goes down. One large imaging study found the heavier someone is, the lower their brain activity and blood flow. This should motivate us all to eat in a “calorie smart” way focused on whole, high quality foods.
The foods we eat become the literal building blocks of our brains and bodies. Choosing those building blocks wisely lays the foundation for mental and physical health.
Exercise and Brain Health
Exercise doesn’t just strengthen our muscles and cardiovascular systems – it also strengthens our brains. Physical activity increases blood flow, bringing oxygen and nutrients to the brain. It boosts the production of BDNF, a protein that stimulates neuron growth. Exercise also prompts the release of neurotransmitters like serotonin and dopamine that regulate mood.
Some types of exercise are particularly good for the brain. Coordination activities like dance, table tennis, and other “rocket sports” engage the cerebellum. Though it makes up just 10% of the brain’s volume, the cerebellum contains 50% of the brain’s total neurons. It plays a major role in cognition, not just coordination and movement. Challenging the cerebellum with new motor skills keeps it healthy and active.
Overall, what’s good for the heart is also good for the brain. The two are closely linked. Poor cardiovascular health is tied to cognitive decline, while better heart health supports better brain health. Just as our muscles get stronger with use, our brains build new connections and get “stronger” with exercise.
Sleep and Brain Health
Sleep is vital for both physical and mental health. During sleep, the brain consolidates memories, restores metabolic balance, and clears out waste products that accumulate during waking hours. Chronic sleep deprivation impairs cognitive function, including attention, memory, and decision making. It also negatively impacts mood, increasing irritability and anxiety. Getting sufficient high-quality sleep is a must for a healthy brain.
Conversely, certain mental health issues like anxiety and depression can disrupt normal sleep patterns. Treating the mental health condition can help restore healthy sleep. Prioritizing sleep, whether through improved sleep habits, treatment for underlying issues, or both, benefits the brain.
Hormones and Brain Health
Hormones produced in various parts of the body impact brain function, and vice versa. For example, excess visceral fat triggers the release of inflammatory cytokines while also transforming testosterone to estrogen through aromatization. This imbalance contributes to depression and impaired cognition. Optimizing hormone levels through diet, exercise, sleep and other lifestyle measures can help protect the brain.
The brain’s pituitary gland also secretes hormones that travel through the bloodstream to influence bodily processes. For instance, chronic stress triggers excess release of the hormone cortisol. This can not only cause systemic damage, but also shrinks parts of the hippocampus, the brain’s memory center. Bringing cortisol levels back into balance protects both the brain and the body. Supporting healthy hormone levels with lifestyle choices generates widespread benefits.
Toxins and Brain Health
Toxins we’re exposed to in our food, water, air and consumer products have a detrimental impact on brain health. Pesticides, heavy metals, air pollution, and chemicals like BPA and phthalates are all neurotoxins shown to increase risk for cognitive decline and mental illness. Minimizing exposure through careful choices about what we eat, drink, breathe and put on our bodies protects the brain from toxicity.
Our brains are especially vulnerable because toxins can more readily cross the blood-brain barrier. Protecting the brain from toxic exposures should be a priority. An organic, clean food and living environment lowers the toxic load. Though we can’t control everything, making smart choices whenever we can makes a difference.
Mental Health and Brain Health
Mental health conditions like depression and anxiety affect brain structure and function. People with depression often have a smaller hippocampus, the brain’s memory center. Anxiety shrinks the prefrontal cortex, the brain region responsible for focus, impulse control and good decision making. However, treating mental health conditions can reverse damage and promote new neuron growth. Therapy, medication, yoga, meditation and other interventions enhance brain health.
The brain and mental health impact each other in both directions. Boosting overall brain health can prevent or minimize symptoms of depression, anxiety, ADHD and other common mental health issues. And maintaining mental wellness protects the brain.
The Gut-Brain Connection
The symbiotic relationship between the gut and the brain is another important aspect of the brain-body connection. The digestive system has its own intricate nervous system, often called the “second brain.” Gut health and inflammation levels affect neurotransmitter production and stress hormone levels, influencing mood and mental health. The gut also communicates directly with the brain through the vagus nerve.
On the flip side, chronic stress can disrupt the gut microbiome. Anxiety and depression are tied to gastrointestinal issues. Supporting a healthy gut through diet, probiotic supplementation, and management of stress protects both digestive and mental wellbeing.
Everything from the microbes in our gut to the thoughts in our minds shapes the brain. Physical and mental health are irrevocably intertwined, with complex systems communicating in both directions. Understanding these brain-body links allows us to make the lifestyle choices that nourish both a healthy body and a healthy brain. The two cannot be separated. To achieve optimal wellbeing, we must care for the whole self, inside and out.
