Metabolic and Mental Health
Make Your Brain Healthier with Ten Lifestyle Approaches.
Mental health disorders are severe, causing mortality and suffering, yet we have viable solutions to lower the risks.
Importance of the Brain for Overall Health
I wrote about organs like the heart, liver, lungs, kidneys, and pancreas, as they are all critical with specific functions. Subscribers knowing my background and interests, requested to write about the brain.
I see the brain as an exceptional organ managing bodily functions and giving us identity via thinking, memory, attention, focus, task-switching, and problem-solving abilities.
The brain resembles the orchestra leader of the body in my perspective. Therefore, I reflect on my observations of this critical organ.
Even though still speculative, some scientists hypothesize that the brain hosts our consciousness. However, some scientists don’t believe it and assert that consciousness is a bodily entity. We don’t know yet for sure.
Nonetheless, no one can deny the existence of consciousness as our awareness of ourselves makes us human. I hope one day, science will find ways to research consciousness empirically.
Since the topic is interesting to me, I keep dreaming about consciousness as I documented in recent stories like the 33rd-century dream, 50th-century meditation, and preparation for a 100th-century mental trip.
Recently, the human brain enhanced by artificial intelligence has been of particular interest to me. Therefore, I invested decades of effort in studying cognitive systems at the postgraduate level.
I aim to make this article practical and helpful for readers.
Therefore, I exclude scientific details from my literature reviews covering decades of research. If I include them, this article would be at least 100-hour reading rather than 10 minutes.
Thus, due to the massive scope of brain studies and mental health issues, I provide a high-level view focusing on the essential lifestyle changes with takeaway points hoping to create awareness.
1 — Cellular Health
I start with cellular health, as our brain comprises cells. They are critical for the brain and other organs.
Unlike other organs, the brain has special cells such as neurons and glial cells. Neurons are special as they serve as messengers for information.
The biggest enemies of cells are toxins and pathogens. Therefore, finding practical ways to remove them from cells is a critical health measure. For example, cigarette smoking and excessive alcohol consumption are toxic to the brain.
Our defense system works hard to get rid of them. Nevertheless, the immune system struggles when toxins and pathogens pass the threshold. I
t even creates autoimmune conditions that kill its own cells, such as in neurodegenerative diseases (e.g., ALS).
The second option is initiating the autophagy process naturally. I offer three tips to initiate autophagy based on my experience.
2 — Mitochondrial Health
As mitochondria energize each cell, I add this as the second item on my list. The brain cells need more mitochondria due to energy requirements.
As documented in a paper in MDPI, “in a single neuron, hundreds to thousands of mitochondria are contained.”
Therefore, as an energy-hungry organ, the brain is highly dependent on mitochondria for energy production.
As I wrote a lot about mitochondrial health due to its importance for the energy requirements of our cells, I won’t repeat them here.
For example, one of the practical ones is titled 12 Tips to Get Denser Mitochondria for Joyful Energy.
3 — Metabolic Health
Almost in every mental health article, I touched on metabolic health as it is crucial for brain health. Our metabolism plays a critical role in keeping our brains healthy.
The brain cannot survive and thrive without essential nutrients such as minerals, vitamins, amino acids, glucose, and some fats such as DHA and EPA.
However, excessive nutrients such as too much sugar can damage the brain causing neurodegenerative disorders. Therefore, scientists call Alzheimer’s disease type III diabetes.
Regarding this point, the critical metabolic issue is insulin resistance which I touched on in numerous articles. A practical one is titled Three Tips to Eliminate Insulin Resistance and Shrink Waistline.
Fixing insulin resistance contributes to the brain's health and other organs such as the heart, liver, lungs, kidneys, and pancreas.
From my experience and reviews, lifestyle habits (e.g., restorative sleep, exercise, rest, fun, and quality nutrition) that are beneficial for the brain are also good for overall health.
4 — Mental and Emotional Health
Our thoughts and emotions determine the health of our brains. While thoughts are believed to be created by the brain, emotions are mainly created by bodily functions.
However, as the body and brain are tightly connected, we cannot separate thoughts and emotions. Therefore, health is a psychosomatic matter.
Although we use the brain and mind interchangeably in daily life, they are different entities. The brain is a biological entity, and the mind is a psychological one.
Even though we associate mental health issues with the brain, the body also plays a critical role in manifesting those disorders. For example, the gut, endocrine system, and various other systems are connected to the brain.
Therefore, metabolic and mental health are closely related.
Even though the brain helps to regulate emotions through cognitive, limbic, and reptilian parts, we also need the body to control our emotions.
For example, breathing, dancing, exercising, sleeping, resting, and having fun can contribute to regulating emotions by reducing chronic stress. These lifestyle habits might also contribute to reducing the effects of depression.
The key point about emotions is expressing them rather than suppressing or avoiding them. I provided an article to regulate emotions titled Regulate Emotions to Knock Chronic Stress with Five Powerful Tools.
Meaningful connections can contribute to mental and emotional health, as I explain in the final section of this article.
5 — Balance of Hormones and Neurotransmitters
Hormones and neurotransmitters run the brain. They are like the software of computers. They serve as messengers among cells, tissues, and organs.
Too much or too little hormone or neurotransmitters in the brain can cause health issues. So they need to be balanced.
Since hormones are comprehensive in scope, I created an article titled Hormonal Intelligence: Sharpen It to Achieve Optimal Health.
Neurotransmitters depend on our nutrition, movement, sleep, rest, and fun. These healthy lifestyle habits can balance our neurotransmitters unless we have underlying health conditions.
Refraining from toxins is also crucial for the balance of neurotransmitters.
6 — Essential Nutrients and Energy
As I mentioned in the metabolic health section, the brain needs essential nutrients. The critical ones are glucose, fats, amino acids, vitamins, and minerals.
Glucose is needed for energy, as I explained in an article titled Sugar Paradox: Key to Solve Metabolic and Mental Health Disorders.
However, the good news is that even if healthy people don’t eat carbs, the body can still create necessary glucose for the brain from amino acids and fat molecules. This process happens through gluconeogenesis and lipolysis features embedded in the human body.
Like essential amino acids for the formation of neurochemicals, omega-3 fatty acids (DHA, EPA, and ALA) are necessary for the brain to function better.
In addition, the brain can use ketones (e.g., β-hydroxybutyrate) as an alternative energy source that is even metabolically cleaner than glucose.
Therefore, I stay in ketosis using time-restricted eating and ketogenic diets for decades to keep my brain healthier. Here is Why and How to Enter Ketosis via Lifestyle Choices.
Ketosis can also contribute to increasing BDNF (Brain-Derived Neurotrophic Factor) in the brain, as I explained in an article titled Increase BDNF with Five Lifestyle Habits. BDNF, as a signaling protein, is crucial for brain health.
In addition, Fasting Can Change Brain Chemistry for good.
Like exercise, we also need to customize our nutrition. Something that works for one might not work for another. Some people do better on plant-based diets (herbivores), some on animal-based diets (carnivores), and some on both (omnivores).
7 — Personalized Exercise
Like all other organs, the brain is hungry for movement. Thus exercise is essential for brain health and the overall neural system.
However, exercise is an individual matter varying from person to person. It depends on many factors, such as age, sex, type of work, and fitness levels.
Some people can do more exercise than others. Some need more, and some less. Therefore, we must customize our workouts based on our needs, body types, and goals.
8 — Restorative Sleep
I touched on the importance of restorative sleep in every metabolic and mental health article. The items above are important, but sleep is extra critical for brain health.
I don’t want to go into detail about this, as every sensible adult understands the criticality of sleep for health. If anyone doubts, they might try to stay awake for a few days and see how their brains respond.
I provided guidance on improving sleep in a book chapter titled Smart Sleep Habits — Chapter 5. I also provided an article about the hormonal aspect of sleep in an article titled The Critical Role of Cortisol in Sleep Disturbances.
Sleep is essential to lower the impact of stress, which is an enemy of the brain. Reducing stress can also contribute to decreasing inflammation.
9 — Rest, Fun, and Meditation
As the brain constantly manages all sensory information, it gets tired quickly. Rest, like sleep, allows the brain to reduce physical stress.
However, emotional stress is the larger part of the metaphorical iceberg. Managing our emotions with fun activities is an excellent lifestyle choice.
When we have fun, we feel good and don’t generate destructive emotions like anxiety, boredom, or sadness. Therefore, scheduling fun activities can be valuable.
Unfortunately, physical and emotional stress can affect the body and the brain at the genetic level, as I explained in an article titled How Stress Impacts Our Genes and What We Can Do About It.
If I lack sleep, the best tool for me is to nurture the brain by supplementing with meditation. I shared my experience in an article titled Why I Meditate Every Eight Hours for Decades.
10 — Social and Spiritual Connections
I left this item to the end as the social and spiritual aspect of the brain is under-researched and not adequately documented. This does not mean they are not necessary.
The good news is psychology and sociology literature document the social aspect of the brain using scientific methods. We know the importance of social connections for mental health, especially for neurodegenerative diseases like dementia.
However, finding credible research on the spiritual aspect is challenging. The only established discipline is parapsychology which many scientists also undermine.
For example, although psi experiences have been recorded throughout history and parapsychologists document them in credible journals, many scientists do not believe in the phenomenon.
In my opinion, the spiritual aspect is also critical for the brain's health. Unfortunately, scientific knowledge is a drop in the ocean, and the methods are physically oriented.
If something is intangible, hardcore scientists deny them. Therefore, science still cannot define consciousness, which is the most critical aspect of being human.
We are spiritual beings connected to each other and entities beyond us in invisible ways. I believe the brain manages these connections, but we cannot prove it yet.
However, mindfulness practices are becoming mainstream, so scientists can now see meditation’s effects on the brain via MRI scans. For example, those who meditate for a long time have stronger connections in the neocortex, indicating increased focus and attention capacity.
Self-love and compassion toward others can nurture the brain from my experience and observations. These approaches can attract loving people to our lives.
Some lifestyle habits for these items are creating meaningful relationships with other human beings and all beings.
Conclusions and Takeaways
The body and mind are tightly connected. The brain is a crucial organ in maintaining this connection. Thus, the health of the brain is vital for our survival.
There are many diseases affecting the brain. The most common ones are neurodegenerative diseases such as various dementia types, including Alzheimer’s, Parkinson’s, Huntington’s, and Korsakoff’s Syndrome.
Of these, Alzheimer’s disease is the most common. For example, Alzheimer’s disease affects over six million Americans.
As documented by NIH, “motor neuron diseases affect neurons and skeletal muscles that affect our walking, breathing, speaking, and swallowing.” I plan to cover motor neuron diseases in an article.
Documented motor neuron diseases are amyotrophic lateral sclerosis, primary lateral sclerosis, progressive bulbar palsy, progressive muscular atrophy, spinal muscular atrophy, Kennedy’s disease, and post-polio syndrome.
Out of these, amyotrophic lateral sclerosis (ALS) is close to my heart as my father died from this disease which has no cure yet. I studied this deadly disease intensely to help my dad, but unfortunately, the documented knowledge was inadequate.
Therefore, I focus on preventative measures to reduce neural risks.
For example, during my father’s situation, my family doctors identified severe vitamin B12 deficiency, warning me to fix it. The viable solution was to start eating animal products, as I mentioned in this story titled Low-Fat Diets Gave Me Unbearable Nightmares.
As nutritional deficiencies are critical for brain health, I highlighted them in the previous sections.
Since there is no cure for most neurodegenerative diseases, the best approach is to reduce the risks via healthy lifestyle habits and to obtain timely support from qualified healthcare professionals.
Even though motor neuron diseases might occur with no family history, they also have genetic associations caused by specific gene mutations. Usually, symptoms start showing after 50, according to NIH.
Fortunately, I have no symptoms as I am over 50. Nevertheless, as a preventative measure, I strive to stay in deep ketosis to provide an alternative and cleaner energy source to the brain and reduce inflammation in the brain.
Another important point to brain health is proactively increasing cognitive reserves. As aging is inevitable, when we get these disorders, at least we can survive with cognitive flexibility. The younger we invest in cognitive reserves, the better for the long term.
I enjoy writing about health and creating awareness of bodily systems. My focus is on preventative maintenance before diseases manifest.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
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