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, and therefore, my overall well-being:

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 where brain cells shrink and allow for 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 food helps provide micro/macro nutrients, 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 for nitric oxide
- 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, and green tea or matcha.
  1. Read more about the benefits of matcha in my previous blog, “All About Matcha: The Benefits and Brand I Recommend.”

Some of my favorite supplements for brain health are creatine, L-carnitine, gingko bilbao, and green tea or matcha.
- Read more about the benefits of matcha in my previous blog, “All About Matcha: The Benefits and Brand I Recommend.”

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, which increases creativity and boosts mood, cognition, and memory. It reduces stress by lowering cortisol levels, increases stress resilience of the brain and body, 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. In fact, boredom is excellent for the brain! 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.