At Evexia, we understand that maintaining a healthy brain is crucial for overall well-being. As a health coach, culinary specialist, and energy body worker with decades of experience, our holistic approach to health incorporates innovative practices to help you achieve optimal brain health. Here are four healthy habits to support your brain:
The Four Healthy Habits for Your Brain
Prioritize Nutrition
A balanced diet rich in nutrients is essential for brain health. We recommend incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for brain function. Antioxidant-rich foods like berries and leafy greens help protect brain cells from damage and promote cognitive health. Brain healthy herbs and spices such as saffron, cinnamon, sage and curcumin promote positive moods and cognitive function. Maintaining a healthy blood sugar level throughout the day is very important for brain function, we recommend eating breakfast, and eating protein throughout the day.
Stay Physically Active
Regular physical activity boosts blood flow to the brain, enhancing memory and cognitive functions. We suggest incorporating at least 30 minutes of moderate exercise into your daily routine, whether it’s walking, cycling, or yoga. Exercise also helps reduce stress and improve mood, contributing to better mental health. Adding strength training to your habits twice a week means a stronger body and correlates with lower cases of Alzheimers. Coordination exercises such as dancing and table tennis increase cross-brain activity increasing brain stimulation.
Engage in Mental Stimulation
Keeping your brain active is as important as physical exercise. We encourage activities that challenge your mind, such as puzzles, reading, learning a new skill, or playing musical instruments. We recommend challenging negative thoughts as well by asking a fundamental question, "is it really true that (I don't have time to exercise)?", and promoting positive thoughts to create good habits and decision making. Mental stimulation helps build cognitive reserve, potentially delaying the onset of age-related cognitive decline.
Prioritize Restful Sleep
Quality sleep is vital for brain health, as it allows the brain to repair itself and consolidate memories. We recommend establishing a regular sleep routine, ensuring you get 7-9 hours of sleep per night. Create a restful environment by reducing screen time before bed, keeping your bedroom cool and dark, and practicing relaxation techniques like deep breathing or meditation. Sleep is the time of recovery that the brain uses to create clarity of thought, and vibrant energy for the next day.
Adopting these four healthy habits — prioritizing nutrition, staying physically active, engaging in mental stimulation, and prioritizing restful sleep — can significantly enhance your brain health. At Evexia, our holistic approach to health and body is designed to help you incorporate these practices into your daily life, leading to a healthier, more vibrant you. As an Amen Clinic Certified Brain Health Professional Reach out for health coaching today!