When it comes to your brain health, there are important pillars to take care of.
As with many aspects of our health, the basics of nurturing are sleep, diet, and exercise.
Dr Elisabeth Philipps, a neuroscientist at Fourfive, states that there are ways to optimize these areas to improve brain health.
It’s important to check the basics, and these are easy and easy ways to ensure that your days don’t hurt your mind.
These are the ones you incorporate into your routine.
TLC is needed to find the brain
Is it time to pay special attention to your brain?
A diet of stress, high carbohydrates and low quality nutrients can have a significant impact on brain health.
Elizabeth said: “The stress hormone cortisol alters the structure of the brain, and poor control of blood sugar and insulin response affects brain function, especially how brain cells” wire and fire. ” There is a lot of science to show that.
“Eating lots of sugary foods on a regular basis causes irregular blood sugar problems.
“Short-term symptoms include brain fog, malaise, and depression, 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. Elizabeth says warning signs to watch out for when your brain is suffering include:
- I feel tired if I stay up for more than 3 days
- Tired
- Hypersensitivity
- Loss of focus
sleep
If you are under stress, it is important to pay attention to your sleep quality. Poor sleep quality affects the brain’s ability to repair and recover itself.
Elizabeth said: ‘Enter the bedtime routine – You need to avoid bright light an hour before bedtime and you can use the Mindfulness or Meditation app.
“Keep a diary before going to bed, get your thoughts out of your head, and try to relieve stress.
“CBD can also help balance the brain’s response to sleep and can be a useful part of a healthy sleep routine.”
food
The brain is almost 60% fat and should not be separated from the diet.
Elizabeth said:
“Smoothies also blend food, so your gut doesn’t have to do difficult tasks, so you have instant access to nutrients that boost their brains.
She also says that in addition to the omega 3 essential fatty acids from oilfish like salmon, flaxseed, eggs and nuts are included in the diet.
“Avocado and extra virgin olive oil (preferably unheated, used as a dressing for vegetables and salads) also contain brain-activating fats,” she adds.
Fitness
Fitness phobia rejoices – Elizabeth says:
Add 30 minutes of walking on your day instead.
“This is very beneficial when it comes to keeping the brain in top condition and requires oxygen to function, so fresh outside air is best.
“Forest bathing is highly recommended to calm brain activity and improve mood, energy and concentration in the long run.”
You can also try crossword puzzles, sudoku, playing musical instruments, and listening to music to focus on your brain exercises.
supplement
Supplements should not be used in place of a healthy diet, but they can enhance and support existing supplements.
Elizabeth said: ‘Your brain needs fuel to function, and to burn that fuel you need a lot of nutrients to help brain cells function.
“This is why a diverse diet rich in vegetables of different colors, rich in vitamins, minerals and antioxidants, is important for brain health.
Products like fish oil help replenish essential fatty acids that are deficient in the diet. Eggs contain choline, another important fat that makes up brain cells, but if you don’t eat eggs, supplement them with lecithin powder, which contains choline and other healthy phospholipid fats. I can.
‘The intestine and brain are inextricably linked via the cerebrointestinal axis. This means that what happens in the gut affects brain function and health.
“Helping keep gut levels healthy is essential for overall health as well as brain function. Therefore, probiotic supplements containing healthy gut bacteria are in our brain. Helps support your health.
“Vitamin B12 is also important, especially if you are on a vegan diet. Supplement the supplement in the form of methylcobalamin, either as part of a polynutrient or by itself.”
people
Finally, cut out the people who drain you.
Elizabeth says it’s important to “spend time with people who cheer you up.”
She adds: “Quality relationships support a healthy brain. Energy and emotional relationships can have a negative impact on brain health.”
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