We all want to live long, productive lives but sometimes we get so wrapped up in everyday life that we put our health on the back burner. Sound familiar? That used to be me for a LONG time!🫣
The struggle is real! But it doesn't have to be!! Instead of ignoring our health, let’s move it to the forefront of our minds and make some concerted efforts to make healthy lifestyle changes.
Here are 20 things we can add into our everyday lives to improve our brain health. A healthy brain will make good decisions which lead to having a healthy body. Aim for doing at least one each day. Don’t make it complicated; all it entails is making time to do something good for you!!
1. Learn something new. Your brain was meant to learn new things and challenging your brain makes it grow. So start those horseback riding lessons you always wanted as a child or start a veggie garden (or any other challenge that excites you).
2. Get out of your comfort zone. Your comfort zone is a safe place which allows your brain to produce dopamine, which makes you feel happy. Taking on new activities and doing something that makes you nervous are what keep your brain growing. You’ll also feel a sense of accomplishment and a boost of self-esteem when you complete that new task!
3. Meditate. Silencing your brain regularly allows grey matter to increase in the regions of the brain which control memory, focused attention, and deep thought. This same meditation also quiets the parts of the brain associated with depression, anxiety, and anger.
4. Read daily. I teach my team to aim for 10 pages a day!! Different parts of your brain work together to decipher the text and this process heightens brain connectivity. You also improve your focus and concentration as well as spark your imagination when you read.
5. Sleep more. The brain needs sleep to consolidate learning and memory. Sleep also boosts productivity and improves concentration.
6. Exercise daily. Exercising every day increases the blood flow to the brain, which increases brain cell production. Intense exercising, such as running, produces more dopamine, which makes you happier!
7. Eat whole foods. Don't even get me started about the onslaught of GMOs, preservatives, and pesticide use... finding organic whole foods and ditching the packaged foods will do wonders for improving your brain function. Lowering processed carbs will also help alleviate “brain fog.”
8. Foster your relationships with family and friends. Loneliness is a real problem, especially among older adults whose children have moved out of their home. Elderly patients in nursing homes also experience some depression and anxiety if they don’t see regular visitors. Socialize in person when possible or spend at least 10 minutes a day in conversation to alleviate that lonely feeling.
9. Journaling. If you have been following me for any length of time, you know I am a big believer in journaling, and I have TONS of journals from over the years!! Keeping a journal teaches you how to prioritize your tasks and clarify your thinking but it also relieves anxiety. Judy Willis MD, a neurologist, and former classroom teacher explains, “The practice of writing can enhance the brain’s intake, processing, retaining, and retrieving of information… it promotes the brain’s attentive focus … boosts long-term memory, illuminates patterns, gives the brain time for reflection, and when well-guided, is a source of conceptual development and stimulus of the brain’s highest cognition.”
10. Unplug from electronics. Hard to do in this technological world but all of it isn't good for us to be around all the time anyway! Plus, blue light that emanates from these devices also adversely affects the quality of your sleep.
11. Eliminate sugar from your diet. Experts say sugar has the same level of addictive qualities as heroin.🤯 Seriously!! High sugar levels consumed daily adversely affect your blood sugar, insulin resistance, and the production of neurons in the brain.
12. Enjoy nature. Head toward a park, walking trail, or lake to reconnect with nature. If weather permits, take your shoes off and put your feet directly on the earth to feel grounded. Many people say this helps melt away their stress, along with taking deep breaths of fresh air - it sure does for me!
13. Go on an adventure. Explore the countryside, visit quaint antique shops, grab lunch at a hole-in-the-wall diner. Getting out of your comfort zone helps your brain grow and you’ll exercise your brain by relying on your sense of direction instead of GPS.
14. Find joy. So often we lose track of moments or hobbies or activities that bring us comfort and joy. It’s time to MAKE time to relax and find joy again!! Revisit an old hobby, join a local club, or become a member of a charitable organization.
15. Reconnect with your faith. Believing in a higher power can help alleviate anxiety attacks, helps you achieve an optimistic outlook on life, and helps you cope with medical problems more calmly.
16. Play mind games. Sudoku, crossword puzzles, logic puzzles, and jumble puzzles all help work the brain to keep it sharp. Even doing simple math problems in your head helps improve cognitive function.
17. Listen to white noise. If you need help relaxing more or getting better sleep, try using a white noise machine. White noise blocks out background noise, helps to de-stress, and helps you reach deeper meditation and sleep levels. The better your meditation and sleep, the more rested you’ll feel, ready to face your day with full energy.
18. Use time blocking or the Pomodoro method at work. I always set a timer for 20 minutes and get things done! Whether it was building my business and setting a timer to make my follow ups or organize my office, this simple trick will allow your brain to focus strictly on one task at a time. Multi-tasking only slows down your productivity, so either set aside a block of time or a kitchen timer to focus on one client or on a single task. You’ll be surprised at how quickly you can finish those tasks simply because you’re concentrating more deeply!!
19. Play strategic board games. Chess, checkers, and Monopoly aren’t just for kids. Strategic board games help your brain fight cognitive decline and improve memory formation. When your brain is engaged, it’s strong and powerful. This power makes it more difficult to succumb to mental diseases.
20. Take nootropics and focus on your gut health. Nootropics help with mental cognition and brain function as well as memory. Your gut is linked to your brain!! Here are two supplements I strongly recommend: Best nootropics + best gut health capsules.
Here's the deal, my friend... don’t let your age hinder your activities. You’re never too old do try new things. Josefina Monasterio was 59 when she started body building. Now she’s in her 70s and has won hundreds of competition trophies. President George H.W. Bush went skydiving on his 90th birthday. Renowned chef Julia Child was 49 when her first cookbook was published and 51 when her first television show debuted. No dream is too silly or out of reach at any age.
Now, grab a notebook and start a brainstorming list of all the things you’d love to try.
Let your creativity go wild. No idea is too silly or outrageous!!
When your list is complete, decide which of these things to tackle first and go for it!
And I'd love to hear about it... so write me back and let me know!!
🍏 Elise
Integrative Health Practitioner, level 2
♡ Want my best health and wellness tips for starting to DETOX your LIFE and get on the road to holistic wellness and health? Download my full 10-day detox program for FREE, here (includes a cookbook, kitchen cleanout, shopping lists, program guide, supplement suggestions, and more!)
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None of the statements on my blog, in my programs, or within my emails are intended to be medical advice. All of my content is based on my own experience and advice from my own doctor, and through my personal research. Always consult your Dr. if you have concerns or a medical need.
