From diet to Daily habits: Steps to strengthen your brain

Have you ever struggled to remember a name that’s just on the tip of your tongue, or walking into a room forgetting why you went there??  If you can relate, you are not alone- its happened to all of us.  With just a few tweaks to your daily routine, you can minimise these episodes, keeping your mind sharp, your memory strong and your focus on point, and you can do it all naturally.

1. Fuel Your Brain with the Right Nutrients

Your brain is a hungry organ, consuming a whopping 20% of your daily calories. To keep it functioning optimally, make sure you include these foods daily in your diet

 

  • Omega-3 Fatty Acids: The brain is nearly 60% fat, and fatty acids are crucial for building brain and nerve cells, as well as having an anti inflammatory effect, protecting the brain from aging. Found in fatty fish like salmon, walnuts, and flaxseeds, and hemp oil

 

  • Antioxidants: Blueberries, spinach, cacao and dark chocolate are rich in polyphenols like flavonoids, vitamin C, and vitamin E, which help reduce oxidative stress and inflammation—both of which can contribute to cognitive decline.

 

  • B Vitamins: B6, B12, and folate are vital for brain function, helping to produce neurotransmitters that regulate mood and cognitive function. Eat lots of leafy greens, eggs, and legumes.

 

  • Magnesium: This mineral supports nerve transmission and neuromuscular conduction, both of which are essential for brain health. Include lots of nuts, seeds, and whole grains.

2. Stay Hydrated

Hydration is one of the most important factors in our brain health. 

 

1% Dehydration: At just 1% dehydration, you might start to feel a bit off. Studies have shown that this small drop in hydration can lead to decreased cognitive function, including issues with memory, focus, and mood. You might feel a bit sluggish or have trouble concentrating, as your brain starts working harder to complete even simple tasks.

 

2% Dehydration: When dehydration reaches 2%, the effects become more pronounced. You may experience difficulty with short-term memory, struggle with basic problem-solving, and find it harder to stay focused on tasks. This level of dehydration can also increase feelings of anxiety or irritability, as your brain is under stress trying to operate with limited resources.

 

5% Dehydration: At 5% dehydration, the impact on your brain is significant and can be alarming. Severe dehydration at this level can lead to confusion, disorientation, and a marked decline in cognitive abilities. Your reaction times slow down, decision-making becomes impaired, and you may experience headaches or dizziness. At this point, it’s not just mental performance that’s affected—your physical health is at risk as well.

Aim for at least 8 glasses of water a day, if you are struggling to drink your daily quota,  start eating some more hydrating foods like cucumbers, oranges, and watermelon to your diet.

 

  1. Eat a Mediterranean diet

Studies show that this diet promotes better memory, slows age-related cognitive decline, and reduces the risk of Alzheimer’s disease by supporting healthy blood flow and reducing inflammation in the brain. Its rich variety of nutrient-dense foods like antioxidant-rich berries, nuts, and leafy greens, which help protect the brain from oxidative stress that support cognitive function and protect against neurodegenerative diseases and healthy fats like olive oil, lean proteins such as fish, which are high in omega-3 fatty acids known to reduce inflammation and improve brain function.

 

  1. Brain Boosting Superfoods

In addition to a nutrient-rich diet, certain superfoods can provide targeted support for brain health:

  • Lion’s Mane Mushroom: This mushroom actually looks like a brain- it can help with brain fog and improve productivity.
  • Brain Food Blend: This  is a blend of kola nut, Ginkgo Biloba, Nettle, Suma root, siberian ginseng + Lions Mane.  This blend is one of our favourites for feeding the brain.  With adaptogens, and a dash of natural caffeine and theobromine it can help boost mental alertness and clarity.
  • Hemp Oil capsules:  Its well known that omega-3 fatty acids support brain health by promoting healthy cell membranes, reducing inflammation, and improving cognitive function and memory.

 

5. Prioritise Quality Sleep

Sleep is essential for brain health, allowing your brain to rest, repair, and consolidate memories. Aim for 7-9 hours of sleep each night, and establish a calming bedtime routine to improve sleep quality.

6. Keep Your Brain Active

Just as physical exercise strengthens your body, mental exercises strengthen your brain. Engage in activities that challenge your mind, such as puzzles, reading, or learning a new skill. Regular mental stimulation helps create new neural connections and keeps your brain sharp.

7. Manage Stress

Chronic stress can take a toll on your brain, leading to memory problems and increased risk of mental health issues. Incorporate stress-relief practices into your daily routine, such as meditation, deep breathing exercises, or spending time in nature. If you need an extra relaxant- try the Ashwagandha.

8. Get Moving

Exercise benefits brain cells by increasing blood flow, boosting the production of growth factors, and enhancing neuroplasticity, which supports the formation of new connections and improves overall cognitive function. Aim for at least 150 minutes of moderate aerobic activity, such as walking or cycling, each week. Incorporating strength training exercises can also support brain health.

 



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