10 Simple Ways to Boost Your Brain Health!

Just as you can improve your physical health, there are numerous ways to enhance your brain function and give it a much-needed boost. Whether your goal is to improve memory, concentration, and cognitive abilities in the present, or to safeguard your intellect for the future, prioritising brain health should be at the forefront of your mind.

While the brain has been the subject of study for many years, it’s only in the past two decades that scientists have truly begun to understand its dynamic and ever-changing nature. Our environment and lifestyle choices play a vital role in shaping the health of our brain, with factors like trauma and nutrition playing a significant part. With over 80 billion neurons, each with thousands of synaptic connections, the brain’s complexity underscores the importance of providing it with the necessary support from the moment of conception. By recognising its continuous development and adaptability, we can take proactive steps to ensure its optimal functioning.

In today’s info-packed article, we share 10 research-backed tips to make the most of your brain’s potential:

1) Prioritise sleep. Ensuring you enjoy adequate restful sleep is perhaps the bedrock of brain health. Sleep is not only essential for overall health but also plays a crucial role in our ability to learn and form long-term memories. During sleep, the body undergoes a natural detoxification process, eliminating toxins that accumulate in the brain during wakefulness. High-quality sleep sets a positive tone for the upcoming day.

Treat your bed as a sacred space, an environment where your body can truly relax and sleep, and electronic devices are not permitted. It is important to avoid using electronic devices such as phones, in the evening as the blue light they emit can deceive your brain into believing it is daytime. This can disrupt the natural production of melatonin, the hormone responsible for regulating your sleep-wake cycle. By establishing a technology-free evening routine, you can support optimal sleep and promote a restful and rejuvenating experience.

2) Respect your circadian rhythm: One simple but effective way to enhance brain health is by aligning with your circadian rhythm. This means embracing the concept of “light when it’s light, dark when it’s dark.”

Initiating your day with a morning walk will give you the benefit of daylight exposure and stimulate the release of endorphins in your brain. To optimise brain function, it is essential for your internal clock to be synchronised with the natural cycle of day and night. Daylight exposure enhances alertness, while exercise elevates the levels of endorphins, often referred to as the brain’s “feel-good chemical.” So make an effort to spend time outdoors, engaging in a morning or midday walk to accumulate steps and reap the benefits of daylight and physical activity.

3) Eat brain-boosting foods. Diet plays a foundational role in promoting healthy brain development. While we often focus on nourishing our bodies, it’s crucial to recognise that what we eat directly impacts our brain, cognition, and thinking. The brain can be likened to the CEO of your body, as the food you consume determines the release of hormones and their distribution throughout the body. Opting for foods rich in minerals, vitamins, and antioxidants provides nourishment to your brain, while consumption of foods high in refined sugars can have negative effects on inflammation and even insulin resistance.

Research supports the idea that the brain thrives on food diversity, necessitating a wide array of nutrients- up to 45 different nutrients, in fact! However, there are certain specific nutrients that play a pivotal role in brain development, and are of particular importance. These include essential fatty acids, antioxidants, phytonutrients, and amino acids.

To promote brain health, incorporate foods such as oily fish, dark leafy greens, berries, “good fats” like extra virgin olive oil, avocados, flaxseeds, hemp and chia seeds, as well as legumes like beans, lentils, and chickpeas, which are excellent sources of fibre. The gut and brain are interconnected through the gut-brain axis, facilitating bidirectional communication between the central and enteric nervous systems. Consuming fibre-rich foods supports gut bacteria diversity and enhances effective communication between the gut and the brain.

4) Optimise consumption of Omega-3. Omega-3 fatty acids are essential for brain health, as over 60% of your brain is composed of fat, and omega-3 fatty acids are essential components of cell membranes. Adequate omega-3 levels enable neurons (brain cells) to communicate more effectively, as the brain is responsible for sending instructions to the rest of the body. Supplementation with omega-3 may have positive effects on cognition, focused attention, neurotransmitters, and mental health.

For optimal intake of omega-3, consume oily fish – such as salmon, mackerel, sardines, herring, and anchovies – twice weekly. Research indicates that farmed fish has a higher content of essential omega omega-3 than wild-caught fish, so don’t feel you need to go for the wild-caught option. If you can’t bare fish and need to go the supplement route, it is crucial to choose fish oil that has undergone thorough third-party testing to ensure it is free from pollutants and contaminants. Remember that not all food supplements are equal in quality! Vegetarians should consider algae-based omega-3 supplements because while vegetarian sources like flaxseeds, walnuts, and chia seeds provide some omega-3, they often do not offer enough to reach optimal levels.

5) Stay hydrated.  Hydration is equally as important as brain-boosting foods. Water plays a crucial role in maintaining your body temperature, protecting your spinal cord, and transporting nutrients to the brain and the rest of the body. Being well-hydrated has an immediate impact on the brain, as even a 1% loss of hydration can affect mood and concentration. If you experience tiredness, headaches, or brain fog, it may indicate dehydration. By increasing your water intake, you can notice remarkable improvements in energy, focus, concentration, and mood. Start each morning with a couple of large glasses of water – either hot or cold – before anything else, and be sure to stay well hydrated throughout the day. Additionally, consuming water-rich foods like watermelon, cucumber, and lettuce can also contribute to staying hydrated.

“Mental health… is not a destination but a process. It’s about how you drive, not where you’re going.”– Noam Shpancer PhD

6) Be physically active every day. According to Nobel Prize recipient and renowned psychobiologist, Dr. Roger Wolcott Sperry,  an astonishing 90 percent of the brain’s stimulation and nourishment is generated through the movement of the spine. Public Health England supports this notion by confirming that regular physical activity can reduce the risk of dementia by up to 30 percent.

Alzheimer’s Research UK further emphasises the connection between heart health and brain health, highlighting that what benefits the heart also benefits the brain. The significant HUNT Study conducted in 2018 revealed that increased exercise during midlife is associated with a decreased risk of dementia. Moreover, recent findings from US scientists demonstrate that individuals who engage in higher levels of physical activity tend to have less damage to the small blood vessels that supply the brain.

To promote brain health, it is recommended you engage in daily physical activity. It can take various forms such as workouts, walking, dancing, and even gardening or housework. Additionally, Pilates training has shown promise in intervening against brain degeneration and aiding in the rehabilitation of cognitive dysfunction. A study published in the National Library of Medicine supports the benefits of Pilates training for improving brain function and intelligence. Gemma Folkard, the founder of Shape Pilates, affirms that precise movements in Pilates not only stimulate the mind but also have a calming effect on the nervous system, thereby positively impacting brain function and overall mental well-being. Just as solving crosswords keeps your mind sharp, engaging in brain-to-body movement through activities like Pilates can contribute to maintaining good memory, mood, and cognitive capabilities.

7) Exercise Your Brain. According to researchers the well-known principle of “use it or lose it” applies not only to your body but also to your brain. Regularly exercising your brain is of vital importance to maintain cognitive and mental fitness. Learning new things stimulates the growth of new brain cells (neurogenesis) and establishes new connections, while practicing existing skills strengthens those connections.

Cognitive decline in later life is not inevitable. As infants, we exert a tremendous amount of neurological effort to learn new things. However, as we grow older, we tend to repeat the same activities, requiring less cognitive input. This repetition sends a signal to our brains to become less complex. There is an intriguing connection between retirement age and longevity, with those who retire earlier tending to have shorter lifespans. By actively engaging your brain and communicating to it that it is still needed, you can significantly enhance brain health. A great start is to learn new skills, such as a new language, participating in sports or dancing, singing, knitting, or coding.

8) Make time to socialise. Engaging in social activities and building meaningful relationships is crucial for brain health.  Engaging in social activities activates your “social brain,” which comprises a collection of brain areas that are not typically active when you are alone. While a night out with friends may appear to be merely filled with pleasant conversation and laughter, these interactions actually play a significant role in strengthening existing neural connections and forming new ones. By socialising, you enhance the neural network in your brain, nurturing cognitive vitality and overall brain health.  Social connection also brings with it vital input that gives you purpose, meaning, and a sense of belonging. These elements are critical for your brain to function optimally.

9) Practice mindfulness. Mindfulness involves paying deliberate attention to whatever’s taking place in the current moment, with judging or telling yourself stories about what’s happening. This practice has a calming effect on your busy mind and  nervous system, promoting a sense of tranquillity.

Being more aware of your mind-body state can inspire positive action to make the changes necessary to support a healthy brain. This awareness can be cultivated through various practices, such as taking moments to pause and be fully present, or engaging in a body scan exercise. By conducting a self-check-in, you can learn more about your physical, cognitive, and emotional wellbeing. Questions like “Am I tired or energised? Where do I feel tension? Am I content or frustrated?” will help to deepen your understanding of your own daily biorhythm. Consistently reflecting in this way will enable you to better attune to your needs and optimize your overall well-being.

10) Consider nootropics and adaptogens. Finally, in addition to these strategies, natural nootropics derived from plants and mushrooms, such as lion’s mane, can also positively impact the brain. Research suggests that these natural substances can sharpen memory and focus, enhance mood, and boost creativity.

Incorporating nootropic herbs into your routine can be an effective way to improve various aspects of brain function, including clarity, focus, sleep, memory, and mood. Nootropic herbs offer diverse benefits due to their varying mechanisms of action. Some herbs influence the activity of neurotransmitters, which are molecular signals used by brain cells to communicate. Others increase blood flow to the brain, ensuring a greater supply of nutrients, oxygen, and energy that support alertness and focus. Certain herbs even have protective effects by combating harmful inflammation and free radicals in the brain, which can contribute to cognitive decline over time. By harnessing the power of these natural nootropics, you may be able to optimize your cognitive abilities and overcome mental blocks or nerves that may hinder your performance.

By integrating these 10 strategies into your lifestyle, you pave the way for sharper cognition, improved memory, enhanced focus, and elevated overall wellbeing. Embrace the opportunity to nurture your brain’s potential and embark on a journey towards a vibrant, resilient, and thriving mind. Your brain is your greatest asset—invest in it wisely and reap the lifelong rewards of a sharp, agile, and flourishing cognitive experience.