Oliver Sacks
Habits & NeuroBeat for brain health
Babatunde Olatunji
We're developing your all-in-one, brain health companion, with tips and resources to raise awareness of modifiable risk factors, and how you can enhance protective factors for health and wellbeing.
Mental stimulation refers to activities that challenge and stimulate the brain, giving it a kind of neurological workout. It's important for brain health because it can help improve cognitive functions like attention, memory, language and problem solving, it can also help slow down age-related cognitive decline.
This section covers:
1. CREATIVITY
Engaging in creative activities can contribute to cognitive reserve and lower dementia risk. It boosts creative thinking, emotional expression and problem-solving by engaging the visual cortex, auditory cortex (for music), and frontal lobe.
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2. GAMES & PUZZLES
Games and puzzles enhance cognitive function, memory and problem-solving skills by engaging the frontal lobe (critical for problem-solving), hippocampus (linked to memory), and parietal lobe (responsible for spatial awareness). Games that require strategic thought and problem solving puzzles, may also lower the risk of Alzheimer's disease and age-related cognitive decline.
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2. READING
Reading enhances vocabulary, comprehension and empathy by engaging multiple brain regions, including the visual cortex and language-processing areas. Regular readers may experience slower cognitive decline.
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3. SENSORY
The beauty of sensory activities is that they stimulate multiple senses simultaneously, making them both enjoyable and mentally engaging. You can choose activities that resonate with you and your preferences. These activities are not only enjoyable but also contribute to overall cognitive well-being by keeping your brain active and curious.
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4. LEARNING
Learning new skills boosts neuroplasticity, memory and multitasking abilities by engaging the hippocampus, frontal lobe and temporal lobe (involved in language processing).
Research suggests that lifetime learning decreases the risk of dementia and delays cognitive decline associated with aging.
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5. DRUMMING & BRAIN EXERCISES
Drumming can support mental stimulation by providing a complex and challenging activity that requires concentration, memory and motor skills. As you learn and practice new rhythms and patterns, your brain is stimulated and can adapt and reorganise to improve cognitive function.
Research shows that drumming accesses all of the key regions of the brain, stimulating neural connections, improving focus and promoting emotional well-being.
Here's what happens in key regions of your brain when you're drumming:
1. FRONTAL LOBE
Science Simplified: The frontal lobe is like your brain's CEO; it makes decisions and plans things.
Drumming Impact: When you drum, especially in complex rhythms, you're constantly making decisions about which drum to hit and when. This strengthens your frontal lobe, which helps you make better choices in everyday life, like planning your day effectively or solving problems efficiently.
2. TEMPORAL LOBE
Science Simplified: The temporal lobe helps you understand and remember things you hear.
Drumming Impact: Drummers listen closely to rhythms. As you practice, your temporal lobe becomes a memory powerhouse. You remember song patterns and become better at picking up on sounds in your environment. This improves musical skills and can even help you remember where you left your keys!
3. CEREBELLUM
Science Simplified: The cerebellum is like your body's coordinator; it helps you move smoothly and stay balanced.
Drumming Impact: Drummers need precise coordination between their hands and feet. Drumming regularly hones your cerebellum's skills. You'll notice improved hand-eye coordination, better balance, and smoother movements in everyday activities, like catching a ball or even just walking confidently.
Motor coordination refers to the ability to use different body parts in a joined up, efficient way to perform various movements and activities. Drumming supports this because it requires the use of both hands and feet in a coordinated manner, which can improve bilateral coordination.
4. OCCIPITAL LOBE
Science Simplified: The occipital lobe helps you make sense of what you see.
Drumming Impact: While drumming isn't primarily about seeing things, reading drum notation or watching other musicians for cues (think Max Weinberg and Bruce Springsteen) involves your occipital lobe. Over time, this helps improve your ability to spot details and patterns in visual information, like reading maps or recognising faces.
5. PARIETAL LOBE
Science Simplified: The parietal lobe helps you figure out where things are in relation to your body.
Drumming Impact: Drummers move their hands and feet in precise ways to hit the right drums. This strengthens your parietal lobe, making you more aware of your body in space. The feedback you get from the drums when you hold the sticks is a good example of your parietal lobe processing the sensations you feel and how this synchronises with the music. Over time you might find you're better at navigating through crowded spaces or even playing sports that involve spatial awareness.
6. BRAIN STEM
Science Simplified: The brain stem keeps your body's basic functions running, like your heart beating and your breathing steady.
Drumming Impact: Drumming isn't just mental; it's physical. When you play, you breathe deeply, which calms your brain stem. This can help reduce stress, lower your heart rate, and make you feel more relaxed. Think of it as a mini-vacation for your brain!
Exercise is good for the brain as it increases blood flow and oxygenation, promotes the growth of new brain cells and neural connections, reduces inflammation and stress hormones, and improves cognitive function. Aerobic Exercise is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise. Examples would be running or jogging, swimming, cycling, stair climbing, walking & drumming.
This section covers:
1. AEROBIC EXERCISE
Exercise improves blood flow, reduces inflammation and stimulates the release of neurotransmitters by engaging the hippocampus, prefrontal cortex (associated with executive functions) and cerebellum (linked to coordination). Regular exercise is associated with a lower risk of cognitive decline and may protect against Alzheimer's.
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2. BLOOD PRESSURE
If your blood pressure is too high (hypertension), it puts extra strain on your brain. Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions.
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3. BLOOD SUGAR
Losing weight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol. This will also help to reduce the risk of developing type 2 diabetes.
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Read the guidance on how to manage and prevent type-2 diabetes.
4. CHOLESTEROL
Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke.
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5. BODY MASS INDEX (BMI)
BMI is a measure of body fat based on height and weight. It can help assess the risk of overweight and obesity, which are linked to many health problems.
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6. DRUMMING & EXERCISE
Drumming is a form of aerobic exercise that increases heart rate, blood flow and oxygenation to the brain.
Attention and Focus
Drumming requires sustained attention and focus on rhythm and timing, which can improve cognitive control and attentional processes. Regular drumming practice can help improve attention and focus, which can enhance cognitive function.
Memory
Drumming involves memorizing and recalling complex rhythmic patterns, which can improve memory function. Research has shown that regular drumming practice can enhance memory and learning abilities.
Motor Control
Drumming involves coordination between various parts of the brain and the body, which can improve motor control and dexterity. This can translate to other activities that require fine motor skills, such as writing or typing.
Stress Reduction
Drumming has been shown to reduce stress and anxiety levels, which can improve cognitive function. Chronic stress can negatively impact cognitive health, so finding ways to reduce stress can be beneficial.
Drumming is a fun and effective way to support cognitive health. It can help improve attention, memory, motor control, and reduce stress levels, all of which can enhance cognitive function and promote brain health.
Eating a healthy diet supports brain health by providing the nutrients and energy that the brain needs to function optimally.
This section covers:
1. NUTRITION
Omega-3 fatty acids found in fatty fish, nuts, and seeds have been shown to support brain health by reducing inflammation and promoting healthy brain cell membranes. Antioxidants found in fruits and vegetables can also protect the brain from oxidative stress, which can contribute to age-related cognitive decline.
Daily Recommendations:
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Ensure typical weekly diet includes 3 or more of the recommendations above.
Here are some core elements of a healthy diet plan that can improve brain health.
Whole foods
Focus on eating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide a variety of nutrients that are essential for brain health, including vitamins, minerals, and antioxidants.
Omega-3 fatty acids
Include sources of omega-3 fatty acids in your diet, such as fatty fish (e.g., salmon, mackerel, and sardines), nuts, and seeds. Omega-3 fatty acids have been shown to improve brain function and reduce the risk of cognitive decline.
Low-glycemic index carbohydrates
Choose low-glycemic index carbohydrates such as whole grains, legumes, and non-starchy vegetables. These release glucose into the bloodstream slowly, providing a steady supply of energy to the brain.
Antioxidant-rich foods
Eat foods that are high in antioxidants, such as berries, dark chocolate, and leafy greens. Antioxidants help protect the brain from oxidative stress, which can damage brain cells and contribute to cognitive decline.
Limit sugar and processed foods
Minimise your daily intake of sugar to less than 50g and processed foods, as they can contribute to inflammation and increase the risk of cognitive decline.
2. ALCOHOL
10 to 20 years of regularly drinking more than 14 units a week is not good for your brain and puts you at risk from stroke, brain damage and damage to the nervous system. There's also evidence that regular drinking at these levels can make your mental health worse.
14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine.
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3. SMOKING
Research has found that smokers have a thinner cerebral cortex than non-smokers. This region of the brain is responsible for thinking skills including memory and learning, so thicker is better.
How To Quit
Local NHS stop smoking services are free and can massively boost your chances of quitting for good.
4. DRUMMING & NUTRITION
Drumming and eating a healthy diet can both contribute to supporting brain health in different ways. By incorporating both into a healthy lifestyle, you can support your brain health and improve your overall well-being.
Getting a good night's sleep is essential for brain health. During sleep, the brain consolidates memories, clears out waste products, and restores energy.
This section covers:
1. SLEEP
During sleep, the brain also undergoes important physiological processes that support brain health. For example, the glymphatic system, a waste clearance system in the brain, becomes more active during sleep, helping to clear out toxic substances that can accumulate in the brain over time. Sleep helps regulate hormones that affect mood and stress, such as cortisol and serotonin.
Chronic sleep deprivation over several years has been linked to an increased risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's disease. Lack of sleep can have detrimental effects on memory, attention and decision-making.
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2. SOCIAL ACTIVITY
Creating and maintaining good connections with others can help to combat loneliness and improve mental health issues, such as stress and anxiety. Research suggests that social isolation is linked to an increased risk of dementia. So keeping connected to the people around us is another good way to give back to our brains.
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3. MINDFULNESS
Practicing mindfulness and meditation can help reduce stress and improve cognitive function. A bedtime meditation routine can also help you to get a good nights sleep.
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4. DRUMMING, SLEEP & SOCIAL ACTIVITY
Banging the drums unleashes tension and boosts the production of endorphins – your brain's natural mood-lifters.
Drumming is a helpful tool for reducing stress levels, as it provides a rhythmic and repetitive activity that can promote relaxation and mindfulness. When drumming, you can focus on the sound and rhythm of the drums, which can help shift your attention away from stressful thoughts and feelings.
Regular drumming practice can help establish a routine and provide a sense of structure and predictability, which can be helpful for managing stress and promoting well-being.
Drumming isn't just a solo endeavor; it's a ticket to connect with others. Group drumming or playing in a band, create a sense of belonging and camaraderie. These social interactions elevate your mood, reduce feelings of isolation and contribute to your overall brain health.
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