Welcome to our channel English Impression. Today we will discuss the human brain. Your brain is the most important part of you.
It helps you do everything you do every day. It helps you think, feel, learn, and remember things. It controls how you move, breathe, and speak.
It shapes how you see and understand the world around you. It is like a powerful engine in your body. always working.
But sometimes the brain can feel like a mystery. We do not always know exactly how it does these amazing things or how it holds all your memories and thoughts. Keeping your brain healthy is very important for everyone.
A healthy brain helps you live a good life. It helps you think clearly, solve problems, and make good decisions. It helps you feel happy and strong when things are difficult.
It helps you remember important moments, people, and experiences that make you who you are. Brain health is important at every stage of life. Many people think that losing memory is a normal part of getting older.
They think that as you age, your brain just gets weak like an old car. They worry about forgetting names or where they put things. Small mistakes like this are often normal and happen to many people.
But losing a lot of memory is not a sure thing that will happen to everyone. Science now tells us something different. The old idea was that brain cells stop growing.
But this is not true. Losing memory as you get older is not always necessary. The good news is that you can help your brain.
You can make your brain stronger and better at any age. This is a hopeful discovery that has changed how we think about the brain. Even when you are old, your brain can learn new things.
Your brain can grow new cells and make new connections. It is like a muscle you can train. The more you use it in certain ways, the stronger it gets.
You have more control over your brain's health than you might think. You can start today to help your brain stay young and sharp. There are five main things you can do.
These things are simple habits for a better brain. First, you need to move your body. Exercise helps blood flow to your brain, bringing it what it needs.
This is very good for it. Second, you need to learn new things. Always try to discover something new.
Learning builds new paths and makes your brain stronger, like building a reserve. Third, you need to rest well. This includes getting enough sleep and relaxing your mind.
Sleep helps clean your brain and store memories better. Fourth, you need to eat good food. Healthy food gives your brain the right fuel it needs to work well, helping all its parts function correctly.
Fifth, you need to be with other people. Connecting with friends and family keeps your brain active and happy, and social ties are very important. These five simple ways can help you keep your brain strong.
They can help your brain work better now and in the future. You do not need to wait. You can start making small changes today.
These changes can help you remember more, think clearly, and enjoy your life more fully. Keeping your brain sharp as possible for everyone, no matter how old you are. Your brain is an amazing organ.
It weighs about 3 lb. It looks soft, not hard. It is pink with some white and yellow parts.
You can see blood vessels on it. It has many deep lines and bumps. These lines are called sulsy and the bumps are called giri.
These divide the brain into different parts like lobes. The brain feels squishy like soft jelly. It is very fragile inside your head.
Phineas Gage's story showed how brain damage can change a person, linking parts of the brain to behavior. Your brain needs a lot of power to work well. Even though it is small, it uses 20% of your body's total energy and oxygen.
This is a lot. It also needs a lot of blood. About a bottle of wine's worth every minute.
There is no life without a brain. Memory is how you remember things. It works in three main steps.
Getting information. This is called encoding. Your brain takes in what you see, hear, feel, and smell from the world.
Keeping information. This is called storage. Your brain holds the information.
Remembering information. This is called retrieval. You find the information you stored when you need it.
Every time you use your memory, you change it a little. Memory is like a learning process. It is not stored in just one place but in a network across your brain.
There are different kinds of memory. Short-term memory holds a small amount of information for a short time like a phone number you just heard. You can usually hold about seven items in shortterm memory.
Long-term memory holds a lot of information for a very long time. Like things from your childhood. Your brain changes all the time to keep these long memories.
Short-term memory is linked to a part of the brain called the hippocampus. Long-term memory is linked to the outer layer called the cortex. As people get older, their brains change.
This is a normal part of aging. Some parts of the brain can get a little smaller over time. The hippocampus might shrink about half a percent each year after age 40, but even in old age, healthy older people can still make just as many new brain cells as younger people.
Research in 2018 showed this. Aging starts around the mid20s and the brain can start to change structurally from about age 30. But normal aging does not mean you will lose your memory completely.
Sometimes people forget small things. This is often normal and not a sign of a big problem like dementia. For example, one, forgetting where you put your keys is called absentmindedness.
Two, when a name is hard to remember and it feels like it's on the tip of your tongue. This is called blocking. Three, when you confuse small details from something you remember, this is called scrambling.
Four, forgetting old things you don't use often is also normal. This is called fading away or transients. Finding it hard to remember some things quickly is struggling for retrieval.
Trying to do many things at the same time can also make you forget things. This is called muddled multitasking. These small memory mistakes are often just normal changes as the brain gets older.
People have some wrong ideas about the brain. One common idea is that we only use about 10% of our brain. This is a myth.
The truth is we use our whole brain. The brain needs a lot of energy and it wouldn't use so much energy if we only used a small part. Scientists can see that many parts of the brain are active even during simple tasks using special imaging like brain scans.
If even a small area is hurt, it can cause big problems with how we think, move, or feel. For many years, people thought that brain cells could not grow again after childhood. They thought the brain was fixed like a machine that couldn't be repaired if broken.
But this idea has changed. We now know the brain can change and grow new cells. This ability to change and make new connections is called neuroplasticity.
It's like building new paths or roads in a city so information can travel quickly. The brain can also grow new cells. This is called neurogenesis.
Studies like one in 1998 by Peter Ericson showed new cells growing in a part of the brain important for memory. Even long ago, William James wrote about the brain's ability to change. Because the brain can change and grow, brain damage is not always permanent.
The brain can find new ways to work even after injury. It can use different paths or parts to do the job. I saw this when I worked in Iraq.
A young soldier had a very serious head injury. Doctors thought he might not live, but with care, his brain was strong and could heal. He got better.
This showed the brain can be resilient even after a big injury. You can help your brain stay strong and sharp throughout your life. There are five important things you can do for your brain's health.
Think of them as five pillars that hold up your brain's well-being. ARP talks about these five things as key ways to keep the brain young. They are simple but powerful habits.
One, move. Be active and exercise your body regularly. This improves blood flow and helps brain cells.
Two, discover. Learn new things and explore new interests. This builds strong connections in your brain.
Three, relax. Get enough good sleep and reduce stress in your life. This helps the brain rest and clean itself.
Four, nourish. Eat healthy food that fuels your brain. Good food provides energy and building blocks for brain cells.
Five, connect. Spend time with friends, family, and your community. Being with people is essential for brain health and happiness.
These five pillars are very important for a better brain at any age. By doing these things, you help make your brain stronger, more resilient, and able to work well for many years. Moving your body is perhaps the best thing you can do for your brain.
Many studies show this is true. While eating well or learning new things is important, exercise has special power. It helps your whole body stay healthy and helps your brain work better.
The good news is that you can start moving more at any age, even if you haven't exercised before. Starting today can help your brain. It is never too late.
When you move your body, your heart beats faster. This pumps more blood all around your body, including to your brain. Your brain needs a lot of blood to work well.
Blood brings oxygen and energy that your brain cells use. Good blood flow helps your brain do its jobs like thinking and remembering things clearly. Exercise also helps your brain make a special protein.
This protein is called BDNF, short for brain derived neurotrophic factor. Scientists sometimes call it brain food or miracle grow for the brain. BDNF helps your brain grow new cells.
It also helps the cells you already have stay healthy and make strong connections with each other. More healthy brain cells and stronger connections help your brain stay powerful and work better as you get older. Many types of movement are good for your brain.
Walking, running, swimming, dancing, or riding a bike are all great choices. Doing different kinds of activities is helpful because they work different parts of your brain. Try to do something that makes your heart beat faster for at least 150 minutes each week.
That's about 2 and 1/2 hours. You can walk briskly, go for a run, or try a dance class. It's also important to do exercises that make your muscles stronger, like lifting small weights or doing push-ups.
It's never too late to start. It's important to know that you can start exercising at any time in your life. Studies show that people who start moving more, even later in life, still see great benefits for their brain health.
So, don't think it's too late to begin. Any movement is better than no movement. On the other hand, sitting too much is not good for your brain.
Sitting for many hours each day is linked to brain problems later in life. It is a major risk factor. Sitting too long can cause your brain to shrink over time and may increase the chance of memory problems.
Try not to sit for long periods without taking a break. Get up and walk around for just 2 minutes every hour. Simple movements like this can help protect your brain.
Making time to move your body helps your brain stay sharp and healthy for a long time. Learning new things is very important for your brain health. When you learn, you make your brain stronger.
Think of it like building a reserve. This is called cognitive reserve. Cognitive reserve helps your brain fight against problems it might face later.
It's like having extra paths in your brain. If one path is blocked, your brain can use another one to get the job done. The more you learn in life, the more paths you build.
Studies show that having more education and interesting jobs can help build this reserve. But it's not just about how many years you went to school. It's about learning new things throughout your entire life.
A study in 2019 looked at people as they aged. It showed that having many years of school didn't stop thinking skills from getting worse. What matters most is that you keep learning new things.
Always. Sarah Lens Lock from AARP says, "Anyone can do this no matter how much school they had before. There are many simple ways to keep learning.
Read books about new topics. Try a new hobby like painting, cooking, or photography. Learn a new language even later in life.
Do something that challenges your mind in a new way. Learning a second language might even help protect your brain. Doing something new helps your brain build fresh connections and makes it work harder.
Simple puzzles like crosswords are okay, but they mostly help with word recall. Many people think playing brain games online is the best way to boost brain power. AARP did a survey and found that many believe this, but studies show these games mostly help you get better at that one game.
They don't make your brain sharper in all areas. However, some studies like those on speed training games show promise. These games ask you to see and react quickly.
One study showed that speed training might lower the risk of dementia. Having a reason or purpose in life is also good for your brain. Purpose means feeling like your life has meaning and goals.
This helps you stay mentally and emotionally active. Studies show that older people who have a strong sense of purpose, are less likely to develop memory problems are more likely to live longer, handle stress better. It keeps your brain flexible.
In Okinawa, Japan, where people live long healthy lives, they have a word called eeky. It means your reason for being. Finding your eeky guy can help your brain stay sharp and your life feel meaningful.
Sleep is very important for your brain. It's not just a time when your body rests. Your brain and body do important work while you sleep.
Most adults need 7 to 8 hours of sleep every night. Many people get less than this, but getting enough sleep is very good for your health. Sleep helps your memory.
When you sleep, your brain moves information from short-term memory to long-term memory. It's like filing away important papers. Sleep also helps clean your brain.
Think of it like a washing machine for your brain. A system called the glimpmphatic system works better when you sleep. It helps remove waste from your brain.
This waste can include things like amalloid, a substance sometimes linked to brain problems. When you don't sleep enough, it can cause problems, difficulty thinking clearly, trouble remembering things, increased risk of health problems like diabetes, heart disease, and inflammation. Inflammation is not good for your brain.
Tips for better sleep. Go to bed and wake up at the same time every day. Keep your bedroom dark, quiet, and cool.
Avoid screens, phones, computers before bed. The light can make it hard to fall asleep. Don't eat or drink caffeine late in the evening.
Relaxing is also important for your brain, even when you're awake. It's different from sleeping, but it helps your brain feel better and reduces stress. Here are easy ways to relax.
Take slow, deep breaths. Spend time in nature, walk in a park, or sit near trees. Doing these things helps your brain rest and work well.
Food and your brain are deeply connected. What you eat matters for how well your brain works. Two eating plans are especially helpful.
The Mediterranean diet includes fish, vegetables, berries, nuts, and olive oil. The mind diet focuses on brainhealthy foods like leafy green vegetables, berries, and whole grains. These diets help your brain stay healthy as you age.
Foods that are bad for your brain. Too much sugar, processed foods, fried foods, too much red meat. These can raise blood sugar levels and cause inflammation which harms brain cells.
Drnk plenty of water. If you don't drink enough, your brain may not work well. You might find it hard to think clearly or remember things.
Healthy fats for a healthy brain. Omega-3 fats are especially good for the brain. You can find them in fish like salmon, nuts, seeds.
These fats help build and keep brain cells healthy. Getting these nutrients from real food is better than from pills. Supplements may help in some cases, but real food gives your brain what it needs in the best way.
Whole foods have many good things that work together, helping your body and brain use them well. Planning meals can help you choose healthy options like fruits, vegetables, and whole grains. These foods have fiber, which is great for your body and brain.
Eating well helps your brain work at its best. It's a simple and powerful step to protect brain health over time. Experts like Dr Martha Clare Morris studied how food affects the brain.
Her research on the mind diet showed that people who followed it had a lower risk of memory problems. Dr Richard Isacson also talks about how eating certain foods can help people with their memory. Dr Gary Small found that a spice called kurcumin found in turmeric might help memory too.
These important experts remind us that food is a powerful tool for brain health. Remember, eating good food is a simple but powerful way to take care of your brain. Choose foods that help your brain work well.
Having friends and family is good for your brain. Being with others supports your brain health. On the other hand, being lonely can harm your brain.
It's not just about how many friends you have. It's about the quality of your connections. It's important to have people you can count on and share life with.
The power of connection. People with strong relationships are happier. They are healthier.
They often live longer. Loneliness is bad for your health. People who feel lonely are often less happy.
Their health declines earlier. Their brain function decreases faster. Loneliness can even feel like physical pain in the brain.
Ways to connect with others. Join a local group. Volunteer your time.
Spend time with friends and family. Reach out to people you know. Try to make new friends.
Connection is good for your brain at any age. Okinawa's tradition. Moai.
In Okinawa, Japan, where many people live very long lives, there is a tradition called moai. A moai is a small group of lifelong friends who support each other. They meet often and share life together.
This tradition helps them stay happy, healthy, and live longer. Social connection and brain health. Social isolation increases the risk of heart disease by 29%.
It increases the risk of stroke by 32%. It can speed up cognitive decline in older adults. People who are happy with their social lives report better memory and thinking skills.
People who are unhappy socially often report that their brain skills have gone down. Even socially isolated children may have poorer health later in life. Can technology help?
Yes, older adults can use the internet, computers, or phones to connect with family and friends. Studies show using computers can reduce the risk of dementia by up to 8. 5 years.
Learning to use platforms like Facebook can improve memory in older adults. Digital connection is helpful, but face-to-face connection is also very important. Even touch, like holding hands, can lower stress.
A healthy brain supports healthy relationships. A strong brain helps you have better relationships. Good relationships help keep your brain strong.
It's a healthy, positive cycle. But being a caregiver can be hard. Caring for someone with dementia can raise the caregivers's own risk of dementia up to six times higher because of stress and loneliness.
That's why social connection is important for caregivers, too. Having friends and family helps everyone. Five simple ways to keep your brain sharp.
In this guide, you've learned five simple habits for a healthy brain. Move your body. Discover new things, rest your brain, sleep and relax, eat good food, be with people.
These simple habits can help your brain stay young, strong, and sharp.
