Performance depends on a healthy brain. So does memory, learning, attention, focus, sleep, the ability to stay calm, mood and migraines.
Want a better brain? Pay attention to exercise, food, supplements. It all affects how well your brain works. Here are factors that often appear to affect brain health.
Medications or drugs should be the LAST choice. Take charge of your brain. Many psychological, motivation and learning issues are really BRAIN issues.
Practical hints to consider:
1. Omega 3’s and essential fatty acids (fish oil, flax oil) are CRITICAL for brain health. Don’t skip this one. It’s essential. Try dosages up to 4000 mg daily for a month to notice.
2. Don’t eat too many bad fats. (They literally gum up your brain). So limit hydrogenated oils – the bad oils. Limit your intake of french fries or chips. Reduce total fat intake.
3. Exercise. Studies show consistent exercise improves brain health. For example, depressed women doing weight training improved their moods tremendously.
4. The brain/gut connection. If you stomach doesn’t digest right, your brain doesn’t get what it needs. Scientists recommend if you’re over 60 take probiotics (such as yogurt, capsules, acidophilus). Click here for more information.
5. Take a good balanced B-Complex vitamin such as B-50. The brain is VERY B sensitive.
6. B-12 affects mood and cognitive performance – particularly people over 60. Get your B 12 levels checked. B-12 deficiency is often missed. If deficient, use shots instead of supplements, because supplements are harder to absorb.
7. BREATHE. This is a biggie. Learning how to breathe properly helps to modulate your cortisol level which assists in improving brain health. Shut your eyes for 3 to 5 minutes twice a day. Focus on your breathing.
8. Plenty of sleep. Sleep deficits are epidemic. Good sleep has a huge impact on mood, performance, and brain health. Figure out a way to get more sleep and good sleep. You may need to reduce your caffeine intake. Don’t accept poor sleep (contact us if you need help).
9. Protein in the morning kick-starts your brain. Eat 4 ounces of protein in a.m. (or 1 gram protein per pound of body weight). Reduce fat and carbs (check Zone diet).
10. Thyroid problems are incredibly under-diagnosed. The blood tests can be wrong. Low thyroid causes lots of problems. If your hands or feet are chronically cold, you probably have low thyroid – regardless of the test results. For a full explanation, click here.
11. Allergies, including Food or Mold allergies. Check out these links to learn more. Food allergies in particular often are undetected and without overt symptoms. If there are dark circles or even shadows or puffy eyes, you should definitely rule out problems. Undetected means you can eat or drink something every day without seeing an immediate problem. Yet subtle allergies can affect the brain and show up as contributing to problems with behavior, mood, or and the ability to perform or think. Here are some links that educate to rule out these kinds of problems.
Allergy testing & gluten
Fish Oil to the Rescue
Research suggests a daily fish oil capsule can help curb the symptoms of attention deficit disorder (ADD ADHD).
An ADHD Med Without Side Effects
Physical activity may be good for focus. Plus, it’s inexpensive, self-prescribed, and accessible to both adults and kids.
> Seven Powerful Ways to Get Your Kids to Eat Healthy
When it comes right down to it, kids love to have fun, so if we’re having fun, they can’t help but feel the benefits.
> Some good tips on sleep regulation from the Mercola site
Including the importance of sleeping in the dark and having enough light.