When the brain feels good, the body usually feels good too, and vice versa.
At the same time, there are specific lifestyle choices we can make to optimize the conditions for the brain and all its functions.
Here are 6 things that are very important for brain health.
1. More physical exercise
Exercise is the closest our modern science has come to a miracle medicine.
Regular exercise helps keep us fit, increases energy levels, contributes to mental and emotional balance, and increases your chances of being "healthy long-term" even in old age.
In the book "Brain Strong," Swedish psychiatrist Anders Hansen writes about how physical exercise can be the single most important lifestyle choice we can make for a healthy and well-functioning brain.
2. Increase intake of antioxidants, healthy fatty acids & anti-inflammatory foods
Right after exercise comes nutrition for brain function. Here we have the opportunity to either help or hinder our brain's balance depending on our habits.
Limiting sugar and flour, as well as increasing healthy fats, vegetables, and antioxidant-rich foods like berries, olives, turmeric, and sprouts is something most experts recommend.
It can also be very helpful to take supplements that provide these nutrients in concentrated form.
Our most popular supplements for the brain
- Plant-based Omega 3 – A very important fatty acid for nerve cell health.
- AFA algae
- Astaxanthin – Helps protect nerve cells from oxidative stress.
- MCT oil – Provides energy.
Other essential vitamins and minerals for a strong brain
- Especially vitamin C.
- B vitamins are involved in energy production and cell metabolism, which is incredibly important for brain cells. Enough vitamin B12 provides energy, improves memory, and makes it easier to learn new things.
- Vitamin D helps keep the brain in shape throughout life; especially after the age of 50.
- Magnesium helps regulate nerve impulses in the brain and throughout the nervous system.
- Vitamin E is an important antioxidant that primarily protects cells from damage related to oxidative stress caused by free radicals. The brain is very sensitive to oxidative stress.
- Zinc can help the body fight and prevent inflammation, which may relieve symptoms of brain fog.
Nootropics: Nutrients that support the brain
The term nootropic comes from the Greek words for "mind."
Nootropic substances and supplements improve the brain's executive functions in this article.
3. Optimize your microflora
The fact that the gut has a major impact on our brain's health may not be obvious to everyone, but more and more research points to this being the case.
Thinking about what you eat that nourishes your gut bacteria could be the key to a strong brain.
Some examples of foods rich in prebiotics (i.e., “food” for the good gut bacteria) are banana, Jerusalem artichoke, all kinds of onions, asparagus, and apples.
It can also be very helpful to take a supplement with healthy gut bacteria.
Then it’s important to choose one of high quality with a large number of strong bacteria that really have a chance to stay and benefit your gut.
4. Use your brain
“Use it or lose it” applies well to both body and brain.
Using your brain throughout life, learning new things like languages, playing an instrument, playing challenging games, or studying something you’ve always wanted to know more about are examples of hobbies shown to strengthen brain health and lay the foundation for lifelong mental capacity.
In this text, you can read more about this and get tips.
5. Turn off your phone and socialize
In a long-term study published by the American Journal of Public Health, a large social network is linked to a reduced risk of dementia later in life.
Other studies have pointed to links between social bonds and the risk of Alzheimer’s. It seems our brains are made for and thrive best when we socialize with each other.
Studies have also been done on stress-related conditions showing that social breaks at work reduce the release of stress hormones and increase “feel-good hormones.”
Another way to give your brain a chance to recover and get “mental nourishment” is to spend time in nature, for example by taking walks in the forest or by the sea regularly. Why not do it together?
Something that seems to have the opposite effect on brain health is being constantly connected and staring at a computer or phone screen.
Perhaps a good strategy to break this welfare problem is to turn off your phone when socializing with friends or play a board game with family instead of turning on the TV?
6. Get regular sleep-ins
Did you know that good sleep habits lay the foundation for both your mental and physical health, in both the short and long term?
Maybe sleep should be called “Vitamin S” and classified as one of the most essential “supplements” we can give our body?
Poor sleep habits are linked not only to unstable moods and reduced social skills but also as a risk factor for cardiovascular disease, dementia, and Alzheimer’s.
6 important things you can do to support your night’s sleep
- Sleep in a dark, cool, and quiet environment as much as possible.
- Try to make sure you sleep at least 7-8 hours.
- Prefer exercising in the morning rather than late in the evening.
- Avoid drinking coffee after 2:00-4:00 PM depending on how sensitive you are.
- Dim the lighting an hour before bedtime.
- Use a blue light filter, such as flux, on your computer and phone in the evening.
Please tell us what you do to strengthen your brain!
