The brain is complex, and caring for it isn’t just something you should do but something that’s vital to your overall health. There are many things that can improve your cognitive function, memory, and mood, ranging from diet and exercise to staying away from keeping up with routine wellness visits and a complete supplement regimen. Here are just a few specific tips we hope will be helpful on how to improve brain health.
1. Get plenty of rest.
If you’re sleep-deprived, you definitely won’t be able to think as clearly. Brain fog can often be attributed to poor sleep, and getting plenty of rest each night can help to reduce mental health issues such as anxiety and depression. If you struggle to get more than a couple of hours of consecutive sleep, that could be a sign of sleep apnea. Don’t hesitate to talk with a healthcare provider about the possibility and available treatment options.
2. Prioritize movement.
Physical exercise plays a critical role in overall health and wellness, and its benefits for cognitive function are many. Maintaining an active lifestyle can improve your memory and reduce anxiety and depression, as well as the risk of dementia. Try to aim for 150 minutes of moderate activity each week, but regardless of your age or fitness level, any amount of movement is beneficial In addition, meditation can be a powerful tool in not only keeping your mind active but also reducing stress, lowering heart rate and blood pressure, and improving the quality of sleep. At our functional medicine center, we prioritize a whole-body approach and focus on giving you the best resources so we can help you get back on track with your health goals.
3. Improve blood sugar levels.
In addition to blood pressure, improving blood sugar levels is a significant step toward a healthier brain. Diabetes is another risk factor for dementia; in fact, cognitive decline is commonly referred to as Type III diabetes! Focusing on a lean diet, avoiding tobacco products, and limiting alcohol will go a long way in keeping your brain at its best. Our holistic health coaches can help you find the right balance and secure a lasting plan for reducing blood sugar in combination with eating well and proper exercise in a supportive, judgment-free environment.
4. Stay connected socially.
Your mental well-being is just as important as your physical health, so it’s necessary to maintain social connections. Especially if you live alone, it’s important to continue being socially active and keeping up with friends and family. One of the key things to know about how to improve brain health is this: lack of use and confinement equals brain atrophy, and that’s definitely not what you want.
5. Eat more of these foods.
It’s true — you are what you eat! Our health coaching services provide guidance and support as you implement healthier habits into your diet and lifestyle. To get started on that journey, here are a few specific foods you should incorporate into your meals for better brain health:
Berries: Blueberries are full of antioxidants with many benefits for a healthy brain, protecting it from brain aging and neuro diseases.
Turmeric: This spice contains an active ingredient called curcumin, a potent compound that can promote brain cell growth and even ease depression.
Broccoli: The Vitamin K in broccoli and other dark leafy greens promotes anti-inflammatory properties in the body and can even protect against brain damage.
Pumpkin Seeds: Nuts and seeds, in general, have many positive health benefits, and pumpkin seeds are especially rich in zinc, magnesium, copper, and iron, all vital nutrients for cognitive support
Eggs: A great source of protein and necessary vitamins, eggs also contain a nutrient called choline, which helps to create memory and mood neurotransmitters in the brain.
Green Tea: Caffeine has been shown to boost brain function, but green tea has several other antioxidant benefits too. L-theanine, an amino acid in green tea, increases alertness, focus, and performance.
Fish: Fatty fish such as salmon and tuna are high in Omega-3 fatty acids, essential building blocks in the brain for cognitive function. Often, people don’t get enough Omega-3s from diet alone, so a fish oil or other brain health supplement may be necessary.
With these helpful tips in mind, you now know a lot more about how to improve brain health. Take a look at a few of the best ways to prevent cognitive decline, and as always, reach out to our team for a consultation and to get your questions answered!
