The following article was inspired by this article by Ana Adan.

Even mild dehydration—just a 2% drop—can have a noticeable impact on your brain’s performance. It disrupts your body’s ability to maintain balance in its internal systems, which can lead to cognitive difficulties.

This doesn’t just affect vulnerable groups like children and older adults. Even healthy young adults can experience a drop in mental sharpness when they’re not properly hydrated.

Some of the first areas to be affected by dehydration include:
– Attention span
– Coordination and reaction time (psychomotor skills)
– Short-term memory
– Your sense of how you’re feeling mentally and physically (subjective state)

On the other hand, functions like long-term memory, working memory, and decision-making (executive function) tend to hold up better—especially if the dehydration is caused by moderate physical activity rather than illness or heat.

Simple Tips to Stay Well Hydrated

Want to keep your brain sharp and your body functioning at its best? Here are some easy ways to stay hydrated throughout the day:

• Start your day with water
Drink a glass of water first thing in the morning to rehydrate your body after a night’s rest.
• Keep water within reach
Carry a refillable water bottle with you so it’s easy to sip regularly, whether you’re working, driving, or running errands.
• Add natural flavor
If plain water feels boring, jazz it up with fresh lemon, lime, cucumber, or mint to make it more appealing.
• Eat water-rich foods
Fruits and vegetables like watermelon, oranges, cucumbers, and strawberries are high in water and count toward your daily hydration.
• Drink before you feel thirsty
Thirst is your body’s way of saying you’re already behind. Make a habit of drinking water throughout the day to stay ahead.

We’d love to hear from you! Please share your favorite ways to stay well hydrated in the comments below.

Have you ever considered that getting more quality sleep might help you learn easier? Better sleep gives you better attention and concentration which are prerequisites for most learning.

Sleep also supports numerous other aspects of cognition including memory, problem-solving, creativity, emotional processing, and judgment. In fact, evidence increasingly suggests that sleep enhances most types of cognitive function.

Improving sleep quality can boost cognitive performance, promote sharper thinking, and may reduce the likelihood of age-related cognitive decline.

A Common Problem

Short term daytime cognitive impairment is a common problem, especially for people with the following:

• Insomnia
• Sleep apnea
• Other conditions that prevent getting adequate rest

Poor sleep can take many forms, including short sleep duration or fragmented sleep. Without adequate sleep, the brain struggles to function properly. Because they do not have time to recuperate, neurons in the brain become overworked and less capable of optimal performance in various types of thinking.

Many of us pull an occasional all-nighter, resulting in short-term detriments to our brain and cognition. On the other hand, those with chronic sleep problems may see a continuous negative effect on day-to-day tasks. Over the long-term, poor sleep may put someone at a higher risk of cognitive decline and dementia.

The Dangers of Poor Sleep

The potential short-term impacts of poor sleep are wide-ranging and can be harmful.
For instance, short-term cognitive impacts of poor sleep can harm:

• intellectual performance
• Academic achievement
• Creative pursuits
• Productivity at work

The cognitive impacts of poor sleep can also create safety risks such as drowsy driving, impaired motor skills and difficulty keeping rhythm. Even some types of speech can decline without proper sleep.

Excessive Sleepiness: Drowsiness and fatigue are common daytime effects of a night of poor sleep. In response to excessive fatigue, a person may inadvertently nod off for a few seconds, which is known as a microsleep.A lack of sleep has also been found to induce effects that are similar to being drunk .

In conclusion, poor sleep reduces a person’s attention, as well as their learning and processing abilities. Over time, it can result in serious problems and cognitive decline.

REFERENCES:

Eric Sunni
DR. NiLOng Vyas
National Library of Medicine, Biotech Information

Things to Consider

How much sleep do you get each night?
Do you believe your sleep habits are helping you or harming you?
What can you do to get better sleep?

A note from Dr. Pone

before you start an exercise program, consult with your personal physician

We have all heard that walking is good exercise, but did you know that the simple act of walking can yield significant health benefits for your brain?
See below for some highlights from an article on the ER of Texas website.

1. Regular walking has been linked to improved cognitive function and increased blood flow to the brain. 
2. Engaging in regular physical activity, such as walking, has been associated with a reduced risk of cognitive decline and age-related conditions like Dementia and Alzheimer’s disease.  
3. Walking has been shown to enhance divergent thinking, the type of thinking that fuels creativity and generates innovative ideas.  
4. Regular walking stimulates the release of endorphins, often referred to as “feel-good” hormones, which can alleviate symptoms of depression, reduce stress levels, and improve overall mood. 
5. Research suggests that walking increases blood circulation to the brain, resulting in improved concentration, sharper focus, and enhanced productivity. 
6. Walking outdoors in nature has been proven to reduce cortisol levels. The combination of physical activity, fresh air, and exposure to natural surroundings provides a powerful antidote to stress
7. Walking helps regulate your sleep-wake cycle, enhances the production of serotonin, and reduces anxiety—all of which contribute to a restful night’s sleep.

We highly recommend you read the full article, WALKING FOR BRAIN HEALTH: 8 WAYS TO BOOST COGNITIVE FUNCTION AND MENTAL WELL-BEING, for more information.

Thinks to consider

1. When was the last time you took a walk?
2. Which of the health benefits above are most appealing to you?
3. Are you willing to walk a little more often?