#4 April Edition - Love your brain

April already! This past weekend, I had the pleasure of attending the North American Brain Injury Society conference in Las Vegas. It was an absolute delight connecting with some of the brightest minds in the field, including some of my favourite researchers Dr. John Leddy and Dr. Christopher Giza.

Inspired by the enlightening discussions at the conference, I've decided to dedicate this month's newsletter to a topic of paramount importance: brain health. Let's explore some lifestyle choices that can positively impact our mental well-being and cognitive function.

1. Cultivating Social Connections: The Foundation of Brain Health 🤝

Research consistently underscores the importance of strong social ties in promoting mental well-being and brain health. Nurturing meaningful connections within our communities serves as a proactive measure in safeguarding our cognitive resilience.

2. Exercise: Energize Your Brain! 🏃‍♂️🏋️‍♀️

Physical activity has been linked to improved mental well-being and enhanced brain health. When we exercise we produce a hormone called Brain-derived neurotrophic factor (BDNF) is like a superhero for your brain. It helps keep your brain cells alive and growing, adjusts the activity of certain brain messengers, and is crucial for your brain's ability to change and adapt, which is super important for learning new things and remembering stuff. Let's prioritize movement by incorporating 150 minutes of moderate-intensity aerobic exercise per week, coupled with strength training sessions at least twice a week.

3. Quality Sleep: Restorative Rest for Optimal Brain Function 😴💤

Maintaining healthy sleep patterns is vital for cognitive function. Establishing a consistent sleep routine and optimizing exposure to natural light in the mornings can support restorative rest and bolster brain health.

4. Nourishing Nutrition: The Mediterranean Diet Advantage 🥗🍎🐟

Adopting a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and fish while limiting red meat and refined sugars, offers substantial benefits for brain health. Link 

5. Embracing Social Engagement: The Power of Connection 🌟🐾

Human connection plays a pivotal role in shaping our overall well-being. Whether through in-person interactions, online communities, or bonding with beloved pets, it fosters diverse social networks and enriches our cognitive function and enhance our quality of life.

In conclusion, prioritizing brain health requires a holistic approach that encompasses various lifestyle choices. By nurturing social connections, staying active, prioritizing quality sleep, embracing a balanced diet, and fostering social engagement, we can fortify our cognitive resilience and thrive in every aspect of life.

Until next month, hope everyone has a physically active month 🎉🌈

Kosta Ikonomou

Reference: Global Council on Brain Health. Brain-Food GCBH Recommendations on Nourishing Your Brain Health. Washington, DC: Global Council on BrainHealth (2018). doi: 10.26419/pia.00019.001