Brain health is a hot topic right now in healthcare. The increase of Alzheimer and dementia diseases has gotten everyone’s attention. Rightfully so….they are life robbing, heartbreaking diseases. I know first hand because Alzheimer’s took my dad’s life.
Almost everyone I know has had, or currently has a loved one dealing with this health scare.
What can you do to protect your brain health?
I hope I can shed some light for you on this topic and guide you to implement some changes that can really help in your wellness journey for brain health.
The good news is, you can start today feeding your brains with the right foods and taking supplements to support brain health and actually make a difference. I will keep it simple because I know there is an overwhelming amount of information out there.
As the saying goes, “You are what you eat.” Your eating habits have a major impact on your brain. If you are eating processed foods and sugar, drinking alcohol and sodas in aluminum cans, not eating veggies or fruits you are first going to feel crummy and your brain is being attacked!
First, start to cut down and eventually eliminate as much as you can with these “brain stealers.” A daily smoothie or juicing is an easy way to get your fruits and veggies! Drink them or eat them, just get them in! Don’t forget to drink your water! Even mild dehydration is linked to decline in brain function.
Second, eat more nuts and seeds. I especially like walnuts because they look like little brains! Try to incorporate more wild caught fish, grass-fed beef and more legumes and beans.
Finally, exercise! Ouch! Yes, you have to do it. Do you know that every time you workout, your brain is also getting a workout? Recent studies show that steady cardio creates more brain neurons compared to weight training and HITT (High-Intensity Interval Training) workouts. While weight training and HITT are important, it’s the steady cardio that is increasing your brain’s health!
I was never a cardio fan. In fact, I hated it. I like weights and resistance training, but after reading and researching brain and overall health, I knew I had to get more cardio in. The key is finding the right kind of cardio that you like to do. I now love walking DVD’s. Now, these aren’t a walk in the park type of exercise. There is some jogging involved at times, and I get sweaty, but the way I feel afterwards is so worth it. I feel more clear-headed and endorphin supercharged! 30 minutes of walking is all you need to recharge your brain! Also, any time you can get outside and take a brisk walk or bike ride do it! You are moving and that’s what counts!
Our brains are getting lazy because we’re on autopilot most of the day. Doing a lot of the same things and not really thinking about it. You can change that by exercising your brain by reading, writing, doing word games, puzzles, etc. Doing online games on the computer or your phone is also great. Studies show that brain benefits occur in the first 5-6 minutes of playing these type of games. Your brain can continue to make new neurons throughout your life in response to mental activity!
Supplements are important. They’re good support for overall health and especially brain health. You can keep it easy and stick with the basic ones that have the research to back them:
- Fish Oil (1000 mg) – Feeds your brain cells, helps on a cardiovascular level, helps with hormonal changes, moods, etc. It’s a game changer. Some people feel the effects after just a few days!
- Vitamin D (2000 mg up to 5,000mg) – Every cell is dependent on Vitamin D and most people are deficient. Get your levels checked by a simple blood test so you know where your levels are. Sufficient Vitamin D levels lead to optimal health!
- CoQ10 (200 mg) – Lowers risk of brain and neurodegenerative disorders and reduces inflammation.
I know this is all information that you have probably heard or read before…..but it’s so important how we live out your life. Be more intentional about your brain health so you can enjoy more fully the blessings you receive each day!
Changes to make: Start small and keep at it.
- Eat more veggies and fruits (Juice them or make a smoothie to get them in)
- More nuts and seeds, legumes and beans
- Water, water, water!
- Cut back on processed foods, sugar, sodas and alcohol
- Get your body moving with Exercise (Start with Walking!)
- Try reading a new book. Set yourself a goal to read a certain number of books a year
- Stay socially active. If you need to meet new people, find something you can join or volunteer in something you believe in or passionate about. You have so much to offer. Share it with others
Benefits:
- Brain fog reduced
- Better mental clarity
- More positive outlook
- Improved quality of life
I hope this spurs you on to make some changes and look at your brain a little differently. Nurture it, feed it and reap the benefits from having renewed brain health so you can live life to the fullest. In the meantime let’s all pray that a cure is found for these diseases in the near future.
Until next time,
~pat
