Re-energize brain
- Wendy Pluck
- Sep 3, 2018
- 1 min read
Updated: Apr 3, 2021
1. SLEEP AT LEAST 7 to 8 HOURS
Your brain needs rest to function at its best. According to research, sleeping less than seven or eight hours a night has been linked to cognitive decline and memory loss.
A good night’s rest boosts brain health in a number of ways, firstly: it stimulates the glymphatic system, which acts as a filtering system for the brain, secondly: chemicals secreted during the deeper stages of sleep are crucial for brain repair and thirdly: studies have shown that improper sleep patterns can lead to protein buildup in the brain, which attacks brain cells. In summary, getting a good night’s sleep protects and restores your brain, keeping it running smoothly!
2. EXERCISE 20 to 60 MINUTES A DAY
As little as 20-60 minutes of physical activity can stimulate chemicals in the brain, leaving you feeling happier and more relaxed - this helps fight depression and anxiety. Physical activity can also counter brain connector reductions that occur with ageing, helping slow down cognitive decline.
Focus on activities that stimulate thinking, reasoning and learning. As a general rule, if it’s good for your heart, it’s good for your brain. Find a physical routine you enjoy enough to commit to daily and your brain will thank you!
3. INCREASE INTAKE OF IMPORTANT NUTRIENTS
The brain is a unique organ that needs good nutrition for proper development and cognitive function, so it’s important to get good nutrients like B-vitamins, Choline, and Omega 3 fatty acids, since deficiencies in these nutrients could have adverse effects on brain health.
Adopt a diet that includes the following foods:
Apples, berries
Avocados
Kale, spinach, dark leafy greens
Salmon and tuna
Nuts, beans, and whole grains
Omega 3 supplement
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