10 Ways to Boost Brain Health, From a Neuro Nurse
Although June is brain awareness month, it is always a good time to learn more ways we can support the health of the most complex and critical organs in our body!
As many of you know, I am a Registered Nurse in the neurosurgery ICU step-down unit at Brigham and Women’s hospital, so I deal with brains all the time. I see how important it is to protect our brain health now and as you age! From my brain to yours, here are my 10 ways to boost brain health.
1) Eat More Real, Whole Foods
Our brain is exposed to harmful stress every day due to lifestyle and environmental factors, resulting in a process called oxidation, which damages brain cells. Nutrient-dense foods can help with this oxidation and can support our brain’s health in significant ways! Here are a few that are especially brain-boosting:
Fatty fish like salmon and sardines ward off depression and reduce cognitive decline. Omega-3 fatty acids help promote the growth of new brain cells plus help with memory and learning as well.
2. Turmeric is a powerful anti-inflammatory and aids in new brain cell growth.
3. Eggs are one of the more significant sources of choline, a micronutrient essential for creating acetylcholine- a neurotransmitter that regulates mood and memory.
4. Walnuts contain ALA, a plant based omega-3 which is shown to help prevent age-related cognitive decline. They even have a similar shape to the brain, so it will be easy for you to remember!
2) Stimulate Your Mind
Reading, writing, engaging your mind with crossword puzzles, playing games, etc. all help stimulate your mind and brain, promoting new connections between nerve cells and may even help generate new cells.
3) Sleep
Sleep troubles can cause decreased mental functions. Prioritize sleep as much as anything else, paying extra attention to manage stress and seek medical attention if you think you have sleep apnea, as both can significantly interfere with duration and quality of sleep. Find more sleep tips here.
4) Manage Your Stress
Keeping stress at bay, and managing the stress we cannot eliminate is key to our brain health. It has been found that chronic stress in otherwise healthy individuals can cause areas of the brain associated with emotions, metabolism, and memory to shrink, and can even kill brain cells.
5) Move your Body
In addition to the many benefits of physical activity that you likely already are aware of such as improved mood and energy, decreased stress, decreased risk of heart disease and stroke, and improved longevity, aerobic exercise may activate certain beneficial genes in the brain!
6) Hydrate
Did you know that our brains are made of 75% water?
Hydration is important in so many crucial functions in our body, and our brain health is no exception. This is why even slight dehydration can cause fogginess, decreased mental clarity, and headaches to name a few. Learn more about hydration here and Drink up!
7) Have a Community and Stay Connected
Connecting with our community and engaging in social activities is associated with a lower risk of dementia and alzheimer’s disease. Socializing helps decrease stress levels and engages our minds for lots of brain-boosting benefits!
8) Learn something new
Studies show that everyday forms of learning set off neuron receptors that help keep our brain cells performing at their best. This process is also linked to theta rhythms, which are learning-related brain rhythms that play a vital role in encoding new memories. Also, music, dance, art, and exercise help with “neuroplasticity”-where the brain can rewire itself, forming new neural connections to grow and change shape. Fascinating!
9) Practice Self Care
Depression can change the physical shape of our brain and we know that self care can minimize or eliminate depression and anxiety. Self Care practices help keep our body’s systems running smoothly, with our critical brain being no exception!
10) Decrease or Manage Health Issues as much as possible
Hypertension, diabetes, obesity, depression, higher cholesterol, and smoking all increase the risk of declining brain health and brain diseases. You can control and reduce these modifiable diseases. Get your annual check-up, follow the above tips for overall health, and if you’d like ongoing support and accountability from a Nurse and Certified Health Coach book a free call with Kristen by clicking here.
*If you found these tips helpful, I invite you to join us in our new WELLNESS CLUB for high level support, health coaching, community support, and accountability: It’s Your One-Stop Wellness Shop. Ciick here to join us!
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