4 Ways to Support Brain Health
Taking care of your health can take many forms: prioritizing nutrition, movement, and sleep, but focusing on brain health is the foundation for healthy aging and overall longevity. Combating neurodegenerative diseases involves daily practices and daily lifestyle choices.
Here are 4 ways that I support brain health:
1.) Sleep
Sleep is the ultimate regulator and supporter of all our bodily systems and processes, especially our brains. Our brain relies on sleep just as much as sleep relies on the brain to know when it’s time to wake up and when it’s time for bed, also known as the sleep-wake cycle.
Sleep is vital for:
Memory consolidation and learning
Think about how much your brain processes in a day! Sleep allows you to organize the information you’ve gathered from each day, transferring memories from short-term to long-term storage.
Glymphatic System
The glymphatic system is a waste-clearance pathway in which brain cells shrink, allowing fluid to “wash away” toxins.
Emotional Regulation
Sleep helps process emotions by regulating neurotransmitter levels. To read more about sleep, sleep-wake cycle (circadian rhythm), and sleep hygiene, read my previous blog, “How Much Sleep Do You Actually Need?”
2.) Nutrition and supplements
The way we feed our bodies also feeds our brains. Focusing on whole foods as a main source of nutrition helps provide micro- and macronutrients, reduces inflammation, combats oxidative stress, supports mental health, and more.
My favorite foods for brain health:
Fatty fish like salmon and sardines for omega-3 fatty acids
Dark leafy greens like kale and spinach for vitamin K and folate
Berries and dark chocolate for antioxidants
Nuts, seeds, and avocado for healthy fats, omega-3s, and vitamin E
Beets to support nitric oxide production
Read more about micronutrient deficiencies by reading my previous blog, “Top Micronutrient Deficiencies.”
Some of my favorite supplements for brain health are creatine, L-carnitine, gingko bilbao, omega-3 fish oil, and green tea or matcha.
Read more about the benefits of matcha in my previous blog, “All About Matcha”
3.) Movement
Staying active provides a myriad of benefits for the brain! To name a few, engaging in exercise and movement increases blood flow to the brain, boosting creativity and mood, as well as cognition and memory. It reduces stress by lowering cortisol levels, increases the brain and body's stress resilience, and engages the mind-body connection.
Read more about longevity and the importance of movement by reading my previous blogs, “High-Intensity Interval Training (HIIT) and VO2” and “Osteoporosis 101.”
4.) Being mindful and reducing screentime
Paying closer attention to the novelties and seemingly simple things in life actually strengthens neural pathways, boosts neuroplasticity, stimulates dopamine release, and enhances memory retention. Refraining from excessive screen time and constant stimulation allows your brain to rest and recharge.
Your health is in your hands! There is power in taking control of your daily decisions that pertain to your well-being, especially when it comes to your brain.
Interested in more ways to support your longevity?
Tap below to schedule a discovery call with me, and let’s dive in together!