Our brains are pretty demanding – they demand energy, rest and everything in between. If you don’t give them what they want, it can have short & long term consequences on your well-being.
So there really isn’t a bad time to start focusing on your brain health – especially when there are some really simple ways to get started. Let’s discuss our brains key demands and how we can easily give them what they want.
Our brains require around 20% of our daily energy – this energy is obtained through our diet. So, what we eat on a daily basis has a big impact on our brain (and our body).
Tip #1: Steer clear of processed, sugary foods and opt for wholefoods instead – such as fruit, vegetables, whole-grains and pulses.
Why? Complex carbohydrates and plant-protein supports slow releasing energy production that will keep your brain & body fuelled throughout the day. Simple carbohydrates such as white flour products provide quick release energy that can cause blood sugar spikes and crashes – and your brain won’t thank you for them.
In addition to energy, our brain needs nutrient power to function at its best:
– Vitamins to support energy production and neurotransmitter synthesis.
– Antioxidants to protect it and neutralise free radicals.
– Essential fatty acids to maintain its integrity and neuron health.
– Minerals and amino acids to support neurotransmitter synthesis and nerve transmission.
Tip #2 : Eat the rainbow. Fruit, vegetables, grains & pulses are rich in vitamins, minerals and antioxidants. They are also the best source of fibre, that helps promote a healthy & happy gut microbiome (known as the second brain).
KEEP YOURSELF TOPPED UP
None of us are perfect & sometimes when you’re busy, your diet can be a bit unpredictable. Adding a good quality supplement into your daily routine is a great way of ensuring your nutrient supplies are topped up – keeping your brain and body feeling its best when you need it the most.
Rest: Sleep is essential for brain health. During the night, whilst we’re in the land of nod – our brains are still working hard, clearing toxins that have accumulated during the day.
This nightly cleanse is of paramount importance, as it prevents a build-up of harmful free radicals that can increase your risk of neurological disorders such as Dementia and Alzheimer’s as you get older.
Tip #3: Find your rhythm. Whether you’re a morning lark or a night owl – our bodies love a routine, so set a regular bedtime and morning alarm – that you stick to everyday. Yes, including the weekend! This will enable your body to adjust its processes to your schedule and trust us, you’ll feel better for it!
Power of Nature: Sleep can be elusive, especially when you need it the most. Luckily there are lots of natural remedies to this problem – including medicinal herbs such as Passionflower and Chamomile and adaptogens such as Ashwagandha that help calm the body & mind, in preparation for a good night sleep.
Exercise and movement is key to brain health – for multiple reasons.
Firstly, our brains need a constant supply of oxygen and nutrients. This need is facilitated by blood flow, which is controlled by our heart rate. Exercise and movement increases our heart rate, which in turn increases blood flow round the body and to the brain.
Secondly, exercise aids the release of hormones and proteins which support neuron health, promote neuroplasticity and neurotransmitter synthesis.
Tip #4: Exercise outdoors to reap the maximum benefits. Exposure to natural light supports serotonin production & vitamin D synthesis (during Spring/Summer), which can improve your sense of wellbeing and aid stress reduction.
Exposure to natural light supports serotonin production & vitamin D synthesis (during Spring/Summer), which can improve your sense of wellbeing and aid stress reduction.
Endorphins are released during exercise and they act in a similar way to opioids, helping to relieve pain and stress, making you feel happy.
The last year has limited our social contact in more ways than we could have imagined. We are social creatures and our relationships with friends, family and our communities have a big impact on our mental and physical wellbeing.
Spending time with loved ones can help reduce cortisol (a stress hormone) and encourage the production of oxytocin and dopamine, which help elevate our mood!
#5 Tip: We know it’s not easy with social distancing but try to connect with friends and family off-line & in person (where possible). Being physically around your loved ones or community will have the biggest & most positive impact on your mental health.
LET US TAKE SOME PRESSURE OFF
Life is stressful enough, without having to worry about your brain health too.
We’ve done the hard work for you, developing two deeply nourishing formulas that will support your brain and body – night and day. We will be revealing more about our formulas very soon so watch this space!