Stay away from 11 risk factors that threaten brain health and teach you the "secrets" to keep your brain healthy

Research results recently published in the international medical journal The Lancet Psychiatry show that by the age of 75, about half of the people may suffer from one or more of 13 mental disorders. Previously, the World Mental Health Report 2022 released by the World Health Organization showed that the global coverage of mental illness has exceeded 1 billion people and is still increasing rapidly; my country's "2022 National Depression Blue Book" shows that 95 million people are currently suffering from depression.

Everyday details are invisibly damaging brain health

Why do so many people suffer from mental illness in a society that is so rich in both material and spiritual civilization? There are many reasons, such as the fast-paced life, the polluted environment, the pressure of workplace competition, etc. What cannot be ignored is that our daily behavior invisibly damages our brain health, leaving the brain in a "sub-healthy" state for a long time, and over time, it expresses its dissatisfaction through mental illness.

Daniel Amon, an American neuroimaging doctor, has accumulated the world's largest behavioral-related functional brain scan database, which records more than 170,000 scans of patients from 121 countries. His book "Reshaping Brain Health" focuses on explaining mental illness from a physiological perspective, rather than attributing it to harmful events or innate character defects.

Compared with traditional psychiatrists, Daniel Amon emphasizes reducing the invasion of various risk factors on the brain through the details of life. He proposed "maintaining 4 links and preventing 11 risk factors" to improve brain health and prevent mental illness.

The "four links" of maintenance include biological, psychological, social and spiritual aspects, which means that a person should strive to obtain a healthy body, a positive mental model, a harmonious social environment and interpersonal relationships, as well as thinking and pursuing the meaning of life.

Pay attention to 11 risk factors to make your mind smarter

How to maintain the coordination and stability of the four links? Daniel Amon combined the 11 risk factors that need to be paid attention to into the English phrase "BRIGHT MINDS".

"B" stands for blood circulation problems. The brain's nutrition and energy are completely supplied by blood. The human body needs to maintain smooth blood flow and normal blood pressure. If you don't drink water regularly, the risk of cerebral artery embolism will increase.

"R" stands for retirement and aging. Just as muscles need exercise to become strong, the brain also needs thinking to keep it active. If you live in isolation and lack social interaction, your brain cells will become less and less active, and your cognitive ability will decline rapidly.

"I" stands for inflammation. It is the body's immune response to fight bacteria and viruses, and it is also harmful to the body. Many chronic diseases are related to inflammation. To reduce inflammation, you can start by developing good hygiene habits and healthy eating.

"G" stands for gene and heredity. If there are family members with mental illness, you can consider genetic testing to find out the cause and take some preventive measures.

"H" stands for head injury. Boxing champion Ali suffered from Parkinson's disease due to his repeated head injuries. Head injuries also increase the risk of depression, anxiety, post-traumatic stress, learning disabilities, and aggressive behavior.

"T" stands for toxins. Toxic substances are everywhere in the environment.

"M" stands for mental storm, which refers to overly strong emotional stimulation. Although various troubles in life are inevitable, you can relieve stress and gain a free mind through mindfulness, meditation and other methods.

"I" stands for immune abnormalities, which may be related to parasites or microbial infections. Lyme disease caused by tick bites is similar to schizophrenia, and Toxoplasma gondii may enter the brain and induce diseases such as bipolar disorder.

"N" stands for neurohormonal imbalance. Pay attention to your endocrine system and adjust hormone levels if they are abnormal.

The "D" stands for diabetes, a metropolitan epidemic that reduces blood flow to the brain.

The "S" stands for sleep. Your brain needs sleep to clear out the cellular debris and toxins that accumulate during the day.

The above risk factors are often mutually causal and form a vicious cycle. Remember BRIGHT MINDS can remind us to always protect our brains and avoid mental illness. The brain is a flesh-and-blood organ, just like our heart, liver, and kidneys. People do electrocardiograms, liver function tests, and kidney ultrasounds during physical examinations, but rarely check the health of the brain. Over time, they think that this is an organ that is not easy to get sick. In fact, it is also very delicate and needs careful care and conditioning.

(The author Wang Xin is an associate professor at Central China Normal University and a member of the Science Popularization and Continuing Education Committee of the Chinese Society of Neuroscience)