5 Tips for Optimal Brain Health

The brain has become a main topic of interest to me in the last few years. I struggled with my own mental health and wanted to better understand my mind and brain, how it works and what is good for my brain and what is bad for it. I started studying this at the right time because little did I know that circumstances in my life were about to become challenging (a move across the country, covid lockdowns, job layoff, etc.. ) and God knew I would need the education and tools in addition to my faith to be best prepared for these times. This is exactly why I’ve chosen brain health and mental health as a specialization for my coaching practice. I want to help others who are where I have been. We are an overprescribed society and I get it, people want a quick fix and often medication seems the way to get that. However, it often causes more harm in the long run. I believe there is a time and a place for medication, but it should be a last resort. The up and coming field of nutritional psychiatry is studying the impact of food on mental health because of the gut-brain connection. There are studies linking processed food and sugar to ADHD for example. Diet improvements can also cut your risk of Alzheimer's disease. It can be overwhelming to create goals and make the necessary changes on your own and that’s where a coach comes in, as support and guidance for lasting improvements, not temporary quick fixes. So, here are five tips for optimal brain health. -CS

Eat Well

Add in more foods that are good for your brain, yes certain foods can help or harm your brain. Try adding these into your diet: omega-3 fatty acids from fish such as salmon, herring, trout, sardines. Not getting enough omega-3s is linked to learning impairments, as well as depression (Healthline.com). Other foods to help your brain are blueberries, walnuts, turmeric, leafy greens like broccoli and kale, and dark chocolate (twist my arm).

Daily Movement

Aim for at least 10-30 minutes of daily physical activity to help decrease feelings of stress, anxiety and depression, improve focus and concentration, promote creation of new brain cells which will improve overall cognitive function. The most benefit will come from exercise that gets your heart rate up, but even stretching or a daily walk around the neighborhood will provide benefits.

Create Community

Connection and community can provide a sense of belonging and support through difficult situations in our lives. It’s important to have someone you can talk to who will provide comfort and perspective as needed. Find people who are where you’d like to be. If being healthier is a goal that you have then it can be so beneficial to surround yourself with people who live a healthy lifestyle. Behavior is absolutely contagious and having a sense of community can combat feelings of loneliness and depression which can contribute to memory loss and stimulating conversation is great for the brain.

Continue Learning

One of the quickest causes of cognitive decline is when we stop doing activities that keep our brains sharp. Think of it like a muscle that needs regular exercise to stay strong. Sign up for a class, learn a new language, read a book, do a puzzle- anything that makes you think. Add in variety to be more effective. When we feel like we are working towards goals rather than numbing out it helps stimulate brain activity. This is one reason many people struggle after retirement. They start doing less of everything including physical activities and mentally stimulating work, often lose their sense of purpose and quickly decline in overall health as a result.

Prioritize Sleep

If you do nothing else, this is a great place to start. Sleep is so important for our brain health (and overall health). Lack of sleep can harm learning abilities and memory function. I know it can be so easy to watch just one more episode or keep scrolling for a few more minutes which turns into an hour. I would encourage you to develop an evening routine that will prepare and set you up well for a great night’s sleep. This is something I hear about often from clients - they are not getting much sleep or not sleeping well. Try different things and find what works for you. Steps you take throughout your day will help or hurt your sleep so keep that in mind too!