Have you ever had to change plans suddenly, or totally change your mind, or make yourself stay calm in a provocative situation? All this week, huh. Well, you can thank a functioning brain for your successful efforts, actually the executive functions of your brain, Those skills tend to decline in aging and brain injury, but you can adopt some healthy practices to change that by taking charge of your brain health.

Changing your mind, planning, and staying calm are all what is known as executive functioning skills, under the control of the frontal lobe of your brain. Without getting into the weeds of physiology, know that executive function includes three main skills: working memory, cognitive flexibility, and inhibition control. You rely on working memory when you have to make sense of what is happening today based on your memory of what has already happened. Your cognitive flexibility comes into play when you have to make changes, to adapt to a new situation in you or in your environment. It means you can smoothly shift gears when confronted with new information. Inhibition control means you are able to focus on controlling your thoughts and emotions and focus your reactions on successfully managing the current situation.

To get a notion of the practical sense of this, let's look at a pickleball scenario. (Kudos to all you who participate faithfully, even daily in some cases-okay that's bordering on addiction my sisters!) Working memory processes are in play (pun intended) when you use real-time information about the ball-where it is now. Then because you know where it is likely to go next, from memory, you can hit the ball! But if that ball suddenly takes a sharp unexplained right, your cognitive flexibility adjusts your move in that direction. Or if your partner twists an ankle, you'll have to adapt to a new player immediately. If you're a pickleballer, I bet you get the concept of inhibition control! I've definitely heard some out-of-control inhibitions on the court! But inhibition control also allows you to keep your head in the game, to focus on what you're doing at the moment rather that react to the many distractions around you.

Sadly, someone in the US has a stroke, or a brain attack, every 40 seconds that may interfere with executive functioning or be even more devastating. And someone dies of stroke roughly every 3 minutes or so. Stroke is the leading cause of long-term disability and that doesn't even consider brain injury from other causes. We know age plays a huge role in those numbers, but it doesn't have to be the main player in your life. Science has identified the major risk factors for stroke and fortunately there are viable lifestyle changes that can greatly impact your chances of having, or surviving, a stroke. Consider these opportunities for change in your own life.

Maintain an Overall Healthy Lifestyle

A functioning brain relies heavily on oxygen, which it receives plentifully from healthy blood vessels loaded with oxygen and other quality nutrients coming from a healthy heart. So those strategies that promote heart health, cardiovascular health that is, also contribute to brain health. First, and you already know this, you must stay physically active. There are multiple studies that associate exercise with brain health. As little as 75 minutes of vigorous exercise twice a week can make a difference in cognitive functioning by more effectively delivering that good blood to brain tissue. Staying active will help to keep the integrity of blood vessels and foster normal blood pressure.

A healthy diet also contributes by adding those quality nutrients delivered to the brain. Some specific foods that have been shown to positively affect brain health include green leafy and cruciferous vegetables, berries, nuts, legumes, whole grains, and fatty fish. (Hint: check out the Mediterranean and DASH diet plans.) Along with a healthy diet, but sure to stay hydrated. Healthy blood flow is dependent on good hydration.

Of course you also know the role of restful sleep in maintaining overall health. Turns out that is even more important in the health of your brain. Sleep deprivation causes nerve cells in your brain to become overworked leading to short term cognitive decline. Over the long term, lack of restful sleep results in rapid brain aging and is known to be a risk factor for dementia. Aim for 7-9 hours of quality (meaning deep REM sleep, dreamland, falling asleep and staying asleep) each night. Quiet reflective time scattered across the day is also important to queenagers. Regularly engage in activities that permit your mind to rest and recharge. So nodding off in your favorite chair from time to time? That's a good thing!

Plan to Avert the Enemies

Because we know we don't heal injuries as well as we once did, it is so very important that we protect ourselves against the enemies that would rob us of vital brain cells. On the physical side, head safety must be considered. Wearing a well-made helmet is all the more necessary when we enjoy sports like biking and skiing. And be mindful of the possibility of falling during all high-risk activities. Because most falls among our peers happen in the home, explore ways you can adapt your home environment to prevent falls which could result in a head injury among other devastating outcomes.

On the emotional-mental side, it is so important that you maintain social interaction. Participating in group activities, like clubs or a faith-based affiliation, have been shown to enhance cognitive functioning. Relationship building is just as important now as it was when you were a teenager. Loneliness is known to not only interfere with executive function but also to result in loss of brain volume and disturbed grey matter!

Regularly Challenge your Brain

Ever heard of something called brain plasticity? Simply put, this concerns the nerve connections in your brain that allows you to learn, adapt, and grow. Turns out if you don't use it, you lose it. Challenge your brain, just like you do your muscles. And just like working out in the gym, consistency matters. Sudoku once in awhile won't get the job done. Devote purposeful and planned time for your brain workout. Engage in mentally stimulating activities, uh just a bit more engaging than crosswords, like learning a new language, taking a course at the community college, learning to play a musical instrument, or writing a blog. Stay mentally active by engaging in lifelong learning however that works out for you.

Finally, and actually near the top in terms of importance, is making every effort to manage stress. Some cortisol (the primary stress hormone) is actually good for nerve cells, like when you are trying to learn to swim at 70 years of age! But chronic stress impairs executive function and can lead to mental health issues and dementia. Be mindful of occasional stress at times and be ready with a plan for handling it!

In conclusion...

I watched both my parents succumb to stroke and clearly my genes possess that tendency. I can't change that about my genetic makeup, but I do know I have options in terms of allowing them to express in that regard. I choose to try to do those things that will enhance my brain health. Maintaining executive function all my life is important to me. How ‘bout you? Besides, I might want to learn to play pickleball one day! Or not.