There are key pillars to watch out for when it comes to your brain health.
Like many aspects of our health, the basics of nutrition are: sleeping, eating, and exercising.
Neuroscientist Dr. Elisabeth Philipps of Fourfive says there are ways we can optimize these areas to improve brain health.
It’s important to get the basics under control, and these are simple and easy ways to make sure your day-to-day doesn’t have a negative impact on your mind.
These are the things you should incorporate into your routine.
How to detect that your brain needs TLC
Is it time to give your brain some extra attention?
Stress, diets high in sugar and low-quality nutrients can have a huge impact on brain health.
Elisabeth says: “There is a lot of science showing that the stress hormone cortisol alters the structure of the brain and that poorly controlled blood sugar and insulin response also affect brain function, specifically how the brain cells work.” They connect and shoot.”
‘Eating a lot of sugary foods on a regular basis leads to irregular blood sugar problems.
Short-term symptoms include brain fog, tiredness, and moodiness, but this is just the beginning.
“Long-term blood sugar and insulin problems not only increase the risk of developing type 2 diabetes, but also damage the brain.
“Alzheimer’s disease is now called type 3 diabetes for a reason.”
Dr. Elisabeth says warning signs to watch for when your brain is struggling include:
- Feeling tired on waking for more than three days
- Tiredness
- Irritability
- A loss of focus
To sleep
If you’re under stress, it’s important to pay attention to the quality of your sleep, which, if low, affects the brain’s ability to repair and restore itself.
Elisabeth says, “Establishing a bedtime routine should involve avoiding bright lights an hour before bed and you can use mindfulness or meditation apps.”
‘Try journaling before bed to get the thoughts out of your mind, releasing stress.
CBD also helps balance the brain’s response to sleep, so it can be a helpful part of a healthy sleep routine.
Food
The brain is almost 60% fat, so you shouldn’t cut it out of your diet.
Elisabeth says: “For a targeted approach I would suggest a good breakfast shake to start the day – this would include healthy fats like almonds, pumpkin seeds, coconut oil, along with protein from those foods and protein powder.”
Smoothies also blend foods together so your gut doesn’t have to do the hard work of digestion so you can get instant access to brain-boosting nutrients.
He also recommends including omega-3 essential fatty acids from oily fish such as salmon, as well as flaxseeds, eggs, and walnuts in your diet.
“Avocados and extra virgin olive oil (preferably not heated, but used as a dressing for vegetables or salads) also contain brain-boosting fats,” he adds.
Physical aptitude
Exercise phobics rejoice: Elisabeth says, “Longer, more intense training isn’t necessarily better for brain health, as it can create additional stress and reduce oxygen circulation.”
Instead, add 30 minutes of walking to your day.
“This can be very beneficial when it comes to keeping the brain in top condition and it needs oxygen to function, so fresh outside air is best.
‘Forest bathing is highly recommended for calming brain activity, as well as improving long-term mood, energy and concentration.’
To keep your mind ‘fit’ with brain exercises, you can also try crossword puzzles, sudoku, play an instrument or listen to music.
supplements
Supplements should not be used in place of a healthy diet, but can strengthen and support an existing one.
Elisabeth says: ‘Your brain needs fuel to function, and to burn that fuel you need lots of nutrients to help brain cells function.
“That’s why a varied diet rich in lots of different colored vegetables that are full of vitamins, minerals and antioxidants is important for brain health.
‘Products such as fish oils help to supplement the essential fatty acids that are missing in the diet. Eggs contain choline, another important fat that builds brain cells, but if you don’t eat eggs, you can supplement with lecithin powder that contains choline and other healthy phospholipid fats.
“The gut and brain are intimately linked through the gut-brain axis. This means that what happens in the gut affects the function and health of the brain.
“Helping to maintain healthy gut bacteria levels is essential for overall health, as well as brain function. Therefore, probiotic supplements that contain healthy gut bacteria can help maintain our brain health.
“Vitamin B12 is also important, especially if you follow a vegan diet: supplement with methylcobalamin, either as part of a multinutrient or on its own.”
People
Finally, weed out the people who wear you out.
Elisabeth says it’s important to ‘spend time with people who lift you up’.
She adds: “Quality relationships support a healthy brain, relationships that deplete energy and emotions can negatively affect brain health.”
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