Brain health, especially as we get older, is a vital component of our overall health. Like the brain itself, brain health is complicated and the factors that determine whether a person will experience cognitive decline or other brain diseases vary. Ultimately, these factors can be simplified into three broad categories: Genetics, Environment, and Lifestyle. This article will break down the basic influences of each of these factors on brain health and detail some helpful tips for readers to minimize modifiable risk factors and reduce their risk of negative effects.
Genetics And Brain Health
Genetics, the inherited health characteristics present in all of us from birth, is the most unchangeable factor contributing to brain health. Our genes determine a variety of traits, including the size and surface area of our brain, among thousands of other traits. Genetic mutations are also linked to brain disorders like Huntington’s disease, Autism Spectrum Disorder, and Parkinson’s disease. These genetic diseases may be caused by a mutation in a single gene or may be influenced by a series of different factors, meaning that gene mutations don’t cause disease directly, but instead make it more or less likely for that disease to be present in an individual.
Genetic Testing
While Direct-to-consumer (DTC or D2C) testing may be more convenient, these tests cannot determine with certainty whether you will develop a certain disease. If you pursue a DTC option, still plan to discuss your results with your provider.
If you’re looking to get genetic testing done to evaluate your brain health, there are several
options to pursue:
Direct to Consumer (DTC) companies like 23andMe, Sequencing.com, and Invitae, which all offer at-home DNA testing
Lab testing through your provider
While genetic factors influencing brain health may seem completely out of our control, genetic predisposition is not destiny. If your family has a known risk for developing a certain condition, that does not mean you are certain to have that condition as well. There are many genetic traits that are highly influenced by environmental and lifestyle factors, meaning there is plenty of room for informed individuals to take action with preventative measures to better preserve their brain health.
The Environment and Brain Health
Environmental factors, including influences ranging from pollution to emotional neglect, can also have a striking impact on someone’s brain. For example, environmental toxins from cigarette smoke, pollution, or pesticides can cause negative effects on brain health, potentially leading to cognitive decline, brain injury, or brain cancer.
Environmental factors can also improve brain health. For people at risk of developing Alzheimer’s, doctors often recommend engaging in meaningful social interactions and participating in community activities, as individuals living in these environments show better cognitive function and a lower risk of decline. Interestingly, this is why it is particularly important for elderly individuals who are hard of hearing to quickly intervene; if these individuals don’t receive functional hearing aids, they are more likely to be left out of the conversation, leading to social isolation and cognitive decline.
Your Lifestyle and Brain Health
Finally, there are probably the most controllable factors that contribute to brain health: lifestyle factors. These include diet, sleep patterns, exercise, and mental stimulation, all of which are important contributors to positive brain health.
Diet: Eat brain-healthy foods like leafy greens, fatty fish, berries, tea/coffee, and walnuts.
Sleep Patterns: Adequate sleep promotes brain growth, cognitive performance, and memory consolidation.
Exercise: Aerobic activity increases blood flow to the brain, grows new neurons, and enhances cognitive function.
Mental Stimulation: Engaging in mentally challenging activities like puzzles, reading, and learning new skills can help combat cognitive decline.
By understanding the impact of genetics, the environment, and our lifestyle choices on our brain health, we can take stock of our world and make tangible changes to improve our brain health today. While we may not be able to control all the factors at play, we can always make specific choices to create a healthy environment and support our cognitive function for years to come.
References:
Backman, I. (2024, January 29). Poor sleep may increase markers of poor brain health, new study finds. Yale School of Medicine. https://medicine.yale.edu/news-article/poor-sleep-may-increase-markers-of-poor-brain-health-new-study-finds/
Centers for Disease Control and Prevention. (2024, May 15). Genetic testing. Centers for Disease Control and Prevention. https://www.cdc.gov/genomics-and-health/about/genetic-testing.html
Foods linked to better brainpower. Harvard Health. (2024, April 3). https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. doi: 10.1038/nrn2421. PMID: 18568016; PMCID: PMC2805706.
Levine, H. (2022, March 2). 5 Exercises that can Keep Your Brain Sharp. AARP. https://www.aarp.org/health/brain-health/info-2022/workouts-for-brain-health.html
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