What you do will have a consequence on your brain, good, bad, or neutral!
Long before I earned a Ph.D. in clinical psychology, I was interested in human behavior. Humans are the most fascinating animals, with all of our emotions, behaviors, and complex lifestyles. Behavior can change for a variety of reasons, and the ability of our brains to manage our thoughts, emotions, and impulses is remarkable. It is truly amazing we get along as well as we do. It has been my keen interest in human behavior that led me to study psychology and, more important, think critically about why humans do what they do and why we choose not to change behavior even if that lifestyle change can increase the quality of our lives.
We prefer daily routines with predictable outcomes and develop schedules with predictable expectations and behavioral outcomes. Structure and organization is, admittedly, very important, as chaos can break down a person, family, and even a government. Anything that can disrupt this predictable flow of behavior can be experienced as a threat and resisted. Indeed, we do not react well to change, particularly when it is unexpected. Change can cause our systems stress, leading to internal discord, interpersonal tension, and even development of physical symptoms that really represent the stress we are experiencing.
From a brain perspective, routine is interesting because it is easier for our brain to process. Habits, overlearned procedures, and talents rely on a specific region of our brain known as the subcortex, which is, as discussed in the previous chapter, a collection of small cellular structures that sit deep inside the brain just under the cortex and above the brain stem. The subcortex is sometimes referred to as the “older brain” or “more primitive brain” relative to the newer cortex. Those behaviors, rituals, skills, and procedures that tend to be processed at the subconscious level are the result of subcortical processing. Because these behaviors do not involve much conscious effort, there is a probability that this type of action is not as promoting of brain health as action that does demand ongoing conscious effort. Indeed, brain reserve, the hallmark of brain health, is most likely the result of conscious processing related to the cortex.
For those interested in brain health and leading a lifestyle that maximizes brain health, understanding the difference between active, conscious behavior and passive, subconscious behavior is critical. Promoting brain health is a conscious cortical and effortful process. Rote, passive, and subconscious behaviors, most of which are a necessary part of our life, are not as promoting of brain health. Understanding the difference between active and passive behaviors, between the conscious and subconscious, and between the complex and novel and rote processing is the first step to behavioral change—and the first step to adopting a healthy brain lifestyle!
I am often asked if particular behaviors are good or healthy for the brain. As an example, people will ask me if the New York Times crossword puzzle is good for the brain. This is a good question because it tells me the person is thinking about his or her lifestyle and its potential impact on the brain. You most likely will have noted that I use the terms “novel” and “complex” to help you understand what types of behaviors or activities promote brain health. Your brain wants to be stimulated at every age, and we have already learned that the conscious behaviors that are processed by the cortex lead to a greater development of brain reserve, that which really represents brain health.
Novel means new and complex means hard. Ask yourself if a given behavior is complex and novel for you. If the answer is yes, then the behavior is most likely one that will be processed by the cortex and thus will help to develop brain reserve, promoting brain health. If the answer is no, the behavior is most likely rote or passive, processed by the subcortex, and therefore most likely not brain health promoting.
The reason a novel and complex behavior or activity promotes brain health is that the brain has not experienced the particular behavior. If a behavior or activity is actually new to the brain, there are very few neural circuits to facilitate the behavior. It is as if the region of the brain necessary to conduct the behavior is dormant and needs to be activated. An activity that is novel and complex is most likely one that is difficult for you, one that you do not want to do—at least at first—and one that will make you feel inferior initially. However, as the brain practices that which is considered novel and complex, it continues to develop brain cells (building of brain reserve) necessary to produce the given behavior, and over time, a talent emerges. A person will describe this transition as “I am more comfortable with this,” or “I am getting the hang of this,” to really describe what is happening in the brain at the cellular level. The reason the person is feeling more comfortable is that the brain is developing more neurons to facilitate his or her ability to produce the behavior. Practicing novel and complex activity results in a neurophysiological process that not only permits a smooth execution of the particular behavior (now a talent) but also leads to building brain reserve!
On the opposite end of the spectrum, we can also choose activities that are rote and passive. Indeed, much of our time is spent on activities that are rote and passive. It is human nature to do that which we are good at and comfortable with, likely in part because the rote and passive is also easier for our brains, but unfortunately these activities do not use the cortex and do not result in development of brain reserve.
Adoption and implementation of a brain health lifestyle requires you to make a conscious decision to welcome more activities that are novel and complex, to resist the passive and rote, and to realize that this will be hard and that failure will be a healthy reality. From failure will come success, and this can only occur with development of brain reserve. You’ve probably heard the phrase “No pain, no gain,” and the same is true for engaging in novel and complex activities to promote brain health.
Your understanding of how and why the novel and complex leads to brain health is a critical first step to adopting a brain health lifestyle. However, once you understand the mechanics of how brain reserve occurs through stimulation of the cortex, it is also necessary to introspect and review your current lifestyle.
It is normal for all of us to engage in a daily routine that is highly procedural, predictable, and without much that is new. It bears repeating that when we engage in such a daily routine, we are relying heavily on brain structures and functions that do not facilitate development of brain reserve. Because our daily routines are so entrenched, we are not even conscious of them for the most part; we simply act. Our ability to make our behaviors conscious and to actually try and change our daily routines is a practical but difficult means to activate our cortex and to begin the process of building brain reserve. The first step is to become conscious of what we do every day.
Think about your daily routine—it will help you identify how much rote and passive behavior you have in your life. For example, most of us probably get out of bed, make some coffee or tea, get cleaned and dressed for the day, travel to work, and engage in the daily tasks of our occupation. Most of these behaviors are done at the subconscious level because they are so habitual. To change this routine, you first must know what your routine is. You can then attempt to make some small changes, thereby creating a new set of behaviors during your day that will activate your cortex and promote development of brain reserve.
You might be surprised by what you discover, but remember, most humans are highly routinized animals by nature. The transition from the rote and passive to the novel and complex requires you to ask for each behavior, is this novel and complex for me?
Ask yourself the following questions: Can I sit at a different seat at my dinner table for the next seven days consecutively? Can I sleep on a different side of the bed for the next seven days consecutively? Can I survive moving the trash can in the kitchen? These questions are meant to have some fun, but they also raise the important point that change of routine is perhaps one of the most difficult challenges humans incur. If we cannot sleep on a different side of the bed, how are we going to be able to adopt a new diet or begin an exercise routine? These are a few simple questions that I pose to my audiences across the country to help them realize how hard behavioral change actually is. It may be the most difficult thing for us humans to accomplish, particularly if the change needs to be sustained over time. My contention is that behavioral change can occur, but we first need to personalize the message of change, and we need to know why we are changing a particular behavior.
You eventually want to fill your day with as many novel and complex activities as you can, though a good place to begin is to include one a day and build from there. This is the fundamental and personal process of building a brain health lifestyle. The goal is to build brain reserve across your life span because this process is health promoting.
Humans resist the transition from rote and passive to the novel and complex because it is hard. It places them in an uncomfortable situation, it is unpredictable, and it does not nurture the ego as failure occurs. The good news is that persistence can result in the novel and complex becoming rote, the uncomfortable becoming comfortable, the unpredictable becoming predictable, and even the development of the ego. It’s a great feeling to know that you have worked hard to master a particular activity that was difficult for you in the past. Remember, the lifelong process for brain health is to continue exposing your brain to the novel and complex.
The fact that humans resist change is directly related to an increase in obesity, diabetes, and hypertension and is indirectly related to conditions such as stroke and dementia. It is well documented that lifestyle is perhaps the single greatest factor that we can control to improve not only our health but our longevity. It is lifestyle and not any health care system that contributes to health versus disease and longevity versus premature death. We can cut premature death in half if we exercise, eat healthier, and do not smoke. How can something sound so simple and yet be so hard to achieve? The answer is that humans do not like to change. It is difficult for us to change our eating habits, to engage in a consistent exercise routine, to slow down and reduce our stress, to create time for more socialization, and to engage in the novel and complex. Yet these are the five domains of the brain health lifestyle (nutrition, socialization, physical activity, mental stimulation, spirituality) that need attention and change in order to increase your chance of maintaining access to your life story!
An unfortunate reality is that unhealthy lifestyles lead to diseases like obesity, diabetes, and brain-related health problems, all of which increase the risk of stroke, dementia, and Alzheimer’s as well. The good news is that these conditions can be managed and even prevented by a healthy lifestyle. Lifestyle begins with an attitude that declares, “I am committed to a life of healthy choices.” You can become a champion of a proactive brain health lifestyle and actually serve as a role model to others, particularly your children and grandchildren.
We already know about several basic preventative measures to take every day for brain health, like wearing a helmet when riding a bike, wearing a seatbelt when in the car, and being cautious with activities that have the potential to cause head injuries. But, in addition to these safety tips, research shows that brain health is promoted by a lifestyle that includes stress reduction, consumption of antioxidants and omega-3 fatty acids, physical exercise, socialization, and exposure to enriched environments with the novel and complex. A conscious choice to review your current lifestyle and begin implementing change within each of these five domains to the brain health lifestyle is critical. Additionally, lifestyle is proactive, energized, and lifelong. A lifestyle that promotes health will be effective at any age, but the earlier you get started, the better the outcome. Your goal should be to make the brain health lifestyle a routine in your life.
Adoption of a brain-healthy lifestyle can occur on an individual basis and on a more macro or societal basis. The individual basis is probably most important and most efficient, as you have direct control over the change. However, every nation should consider prioritizing brain health and implement policies that reinforce this priority. Now let’s take a closer look at the five critical areas for brain health and what you can do to keep your brain young, fit, and sharp!