Brain Health Lifestyle Tips
Develop A Growth MindsetIf you’re not familiar with the term, a growth mindset is the belief that through practice and persistence, you can learn how to do just about anything. It may seem obvious but many people have a fixed mindset, believing that their intelligence and abilities are fixed traits. Having a growth mindset makes you more open to new learning opportunities and experiences that get you out of your comfort zone and challenge your brain. Whether it’s taking on new responsibilities at work or picking up a new hobby, experiences like these have been shown to improve cognitive function.
Move Your Body DailyIt should come as no surprise that physical activity benefits brain health, from our ability to learn and remember things to our ability to make decisions and deal with stress. One reason is that aerobic exercise increases blood flow to the hippocampus, which is the part of the brain that manages your memory. In fact, one study found exercise to be associated with increased brain volume, particularly in the areas that are often linked to age-related decline. Any activity that gets your blood pumping and your heart rate up will help contribute to better brain health.
Get A Handle On StressThe adverse effects of chronic stress on every aspect of health have been well documented, and the brain is no exception. High levels of the stress hormone cortisol have actually been shown to cause damage to the brain. This is why it’s important to develop healthy stress management skills, whether that’s practicing yoga, daily meditation, or an evening ritual. Make time for managing stress every day. Your brain will thank you for it.
Prioritize Quality SleepSleep is when our bodies detox and reset, which is why getting 7-9 hours of quality sleep every night is so important. Your brain, in particular, relies on this time to flush the buildup of toxins that develop in your brain through the course of a day. Sleep is also when your brain processes and stores memories and helps refresh your brain function, improving your ability to problem solve, reason, and concentrate. A few ways to improve your sleep quality include sticking to a sleep schedule, avoiding screens at least an hour before bed, and limiting caffeine intake in the afternoon.
Brain Health Diet TipsWhat you eat is at the root of your overall health, so it’s important to nourish your body and brain with nutrient-dense, whole foods. Eating a variety of foods high in omega-3 fatty acids, antioxidants, and B vitamins have been shown to support brain health. Try incorporating more of the foods listed below to give your brain a nutritional edge.
Fatty FishThe brain is about 60% fat and the omega-3 fatty acids found in fish like salmon, trout, tuna, and sardines are used by your brain to build brain and nerve cells. These cells help with decision making, memory, and regulating emotion.
BerriesAnthocyanins, a plant compound that gives berries their deep, bright colors, have been shown to provide anti-inflammatory and antioxidant effects. The antioxidants in berries also combat oxidative stress and can help improve the communication between brain cells.
TurmericTurmeric has been having a moment lately as more and more health benefits are associated with this superfood spice. When it comes to brain health, turmeric may help improve memory and the growth of new brain cells.
BroccoliIn addition to being packed with antioxidants, broccolis is very high in vitamin K, a fat-soluble vitamin associated with better memory and cognitive performance in older adults.
Pumpkin SeedsPumpkin seeds are an excellent source of magnesium, iron, zinc, and copper, which are all micronutrients associated with better brain health.
NutsRegularly consuming nuts as part of a healthy diet has been shown to help reduce the risk of cognitive decline and help improve memory. This is likely due to the healthy fats, antioxidants, and vitamin E found in nuts.
OrangesVitamin C provides a number of brain benefits, like fighting free radicals and improving focus, memory, and decision making. And you can get nearly all the vitamin C you need in a day by eating a single medium orange.
EggsEggs provide high amounts of nutrients that help improve brain health, including choline, folate, and vitamins B6 and B12.
CacaoCacao is a powerful superfood that packs a number of amazing health benefits. And the flavonoids, caffeine, and antioxidants found in cacao provide brain-boosting benefits, too. The flavonoids are believed to help improve memory and slow decline.
- Meditation: Research suggests that regular meditation may slow brain aging and increase its ability to process information.
- Playing Games: Playing card and board games combines socialization and brain activity, which has been shown to be beneficial for the brain.
- Crossword Puzzles: Crossword puzzles help stimulate the brain and can help sharpen memory.
- Jigsaw Puzzles: Putting together jigsaw puzzles has been shown to activate a number of brain functions, including perception, reasoning, and working memory.
- Play Sudoku: People who play number puzzles like sudoku tend to have better cognitive function.
- Play Chess: Chess exercises a number of brain functions, like memory, monitoring and adapting behavior, and information processing.
- Socialize: Spending time mentally engaging with friends may help preserve cognitive function and those who engaged in social activities more often have been found to be less likely to experience cognitive decline.
- Learn Something New: Learning a new skill is a great way to engage the brain and help improve brain function.
- Learn A Language: Research shows that speaking more than one language helps to increase and strengthen connectivity in the brain.
Pick Up A Hobby: Hobbies that are engaging and require dexterity and coordination are a great way to exercise your brain and activate your motor skills. Try a hobby like knitting, embroidery, drawing, painting, dancing, or a musical instrument.
Add Chai Bliss To Your Brain Health RoutineBy adding some of the diet, lifestyle, and brain exercise tips listed above, you’ll be well on your way to supporting your brain health. But if you want to give your cognitive function a little extra love, give Chai Bliss a try! This delicious natural nootropic energy blend helps boost brain energy and focus. This energizing, clarifying, and relaxing blend promotes wellness throughout your body, mind, and spirit. Click the link below to learn more and try Chai Bliss today! *
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.