We all want a brain that has good memory and attention, thinks and communicates clearly, has emotions appropriate to the situation, is curious and aware, but not hypervigilant, has quick reflexes, good balance, and neuroplasticity. We know the goal is a happy, healthy, resilient brain, but we either don’t know the steps to get it, aren’t willing to do the work to get it, or we lack consistency in creating and sustaining brain-healthy habits. What things can you do today to get the brain of your dreams?
First, we sleep. The only time that stress hormones are dismantled, and short-term memories are consolidated into long-term memories is during REM sleep. The REM sleep stage is where your eyes move rapidly, even though they are closed, and the muscles in your arms and legs become temporarily unable to move. This stage is also when the body repairs and regrows tissues, builds bones and muscle, and strengthens the immune system. Your bedroom should be completely dark since the pineal gland can sense light even with your eyes closed. It should also be cool—between 61 and 68 degrees. Turn off all sources of blue light (screens and LED lights) an hour before heading to bed. Blue light ramps up the brain, while red light calms it. Adults need 7-10 hours of sleep every 24 hours. If you have trouble sleeping, I recommend this product: Sleep MAXX
Then we eat right. Nutrient dense, whole foods are coded in a way that the body understands. Foods that are created like macaroni and cheese, breakfast cereals, white bread, pizza, hot dogs, and donuts aren’t recognized by the body, so the liver is in charge of figuring out if there is anything in that food worth keeping. Worst foods for your body include sugar, white rice and other refined carbohydrates, French fries, alcohol, margarine, and large fish like Ahi tuna and Swordfish that are high in mercury. A variety of foods should be consumed, not just the same ten foods out of the freezer each week. The brain needs micronutrients like B6, B12, and Folate (B9) to function optimally. It needs anti-oxidants, like those found in colorful fruits and vegetables to defend the brain against the free radicals in our environment. Although our brain is only about 2% of our body weight, it can use up to 20% of our energy resources. If you are tired after you eat, you are eating too much or eating the wrong things. If you have constant brain fog, it could be due to food sensitivities or allergies. Most people have a fundamental disconnect between wanting a healthy brain and not paying attention to what they eat. Everything that ends up in the brain started in the mouth. For a good multivitamin, I like this one: Men's Daily & Women's Daily
Of course, we must exercise. The brain needs a constant state of 22% oxygen. It will do whatever it has to do to make sure that happens. You may find yourself yawning uncontrollable, feeling antsy and wanting to walk around, or falling asleep at your desk. These are all signs the brain isn’t getting enough oxygen. Exercise is the number one activity to beat back anxiety, depression, and mental overwhelm. If your brain is tired, take a walk around the block and breathe deeply. Your brain will thank you by being both calm and alert!
We watch our thoughts, words, and emotions. If you are a negative or cynical person who always believes the worst about others, your brain will be toxic. If you are grateful, kind, and look out for others, your brain will thrive. Our thoughts are electromagnetic, and they influence the brain. If you are telling yourself negative messages, your brain will be wired to find the bad things of life. If you look for good, I guarantee you will find it.
Omega 3 fatty acids are extremely important for a healthy and happy brain. They help defend your brain against cognitive decline, anxiety, depression, and dementia. They must come from the foods you eat, though a high quality Omega3 fish oil supplement (like this one: EPA/DHA Omega 3) is one way to make sure you are getting enough of this important chemical messenger. Eating nuts, seeds, avocado, and fatty fish can help your brain flourish.
Amino acids are in charge not only of building protein in the body (hair, skin, nails, muscles, bones), but they are also in charge of regulating brain neurotransmitters like dopamine, norepinephrine, serotonin, and other chemicals that determine our sense of wellbeing in this world. Amino acids are obtained from consuming animal products like bone broth, collagen powder, meat, and meat fat. By practicing these old-fashioned “Pillars of Health,” we can keep our brains healthy and resilient for years to come!