Love Your Brain, Love Your Life: 8 Strategies for a Better Everything
Your brain is everything. After all, it's the control center of your entire body and the key to a happy, fulfilling life. We spend thousands of dollars on skin care, hair treatments, and the latest trends in clothing, but how often do we prioritize our brains? We focus on “mental health,” but how often do we think about “brain health”?
Enter the research and recommendations of Dr. Daniel Amen (@DrDanielAmen_BrainHealth), an actual brain health guru. Dr. Daniel Amen is a renowned psychiatrist, neuroscientist, and New York Times bestselling author. With over 30 years of experience in the field, he's the real deal in understanding the brain. His work has revolutionized how we view brain health and mental well-being.
According to Dr. Amen, you can show your brain extra TLC and actually heal past damages to your brain. Here are some ways:
1. Manage Stress
Chronic stress can be detrimental to your brain. Dr. Amen advises incorporating stress-reduction techniques into your daily routine, such as meditation, deep breathing exercises, or mindfulness practices. Managing stress can help protect your brain from the harmful effects of cortisol, the stress hormone.
Inhale deeply through your nose for a count of four, pause for a second and a half, then exhale slowly through your mouth for a count of eight. Extended exhaling has been shown to relieve stress instantly.
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2. Stay Positive and Grateful
A positive outlook on life can have a profound impact on brain health. Practice gratitude, and surround yourself with positivity. Dr. Amen's research has shown that a positive mindset can lead to a healthier brain.
Your brain is your most valuable asset and deserves all the TLC you can give it. Dr. Daniel Amen's strategies are a fantastic roadmap to ensure your brain stays in top-notch condition. Remember, a healthier brain means a happier you!
Start your day by telling yourself it will be a great day. End your day reflecting on all the things that went right.
3. Stay Physically Active
According to studies, anything that increases blood flow is good for your brain. Exercise isn't just for your body but also for your brain. Regular physical activity improves blood flow to the brain, releases feel-good chemicals like endorphins, and enhances cognitive function. Most doctors recommend at least 30 minutes of moderate exercise most days of the week.
Start your day with a brisk 30-minute walk — especially if you can incorporate sunlight into that walk since it’s also great for your mood.
Take quick breaks during the day to get your heart pumping. Jumping jacks, pushups, taking the stairs, anything to reinvigorate your blood flow.
4. Optimize Your Nutrition
Your brain needs proper nourishment to function at its best. Research suggests focusing on a balanced diet rich in brain-boosting foods like leafy greens, berries, fatty fish, and nuts. These foods provide essential nutrients, antioxidants, and Omega-3 fatty acids that support cognitive function and protect against brain diseases.
Indulge in a comforting cup of brain-boosting hot chocolate made with raw cacao, rich in antioxidants and flavonoids that support cognitive function.
5. Prioritize Sleep
Quality sleep is crucial for brain health. Aim for 7-9 hours of restful sleep per night. Poor sleep can impair memory, concentration, and mood. Dr. Amen suggests creating a bedtime routine and optimizing your sleep environment for a more refreshing night's sleep.
Sharpen Your Memory and Your Relationships at the Same Time
Research consistently supports the idea that maintaining a regular sleep schedule, even on weekends, is crucial for optimizing sleep quality and regulating the body's circadian rhythm.
The best room temperature for sleep is approximately 65 degrees.
6. Challenge Your Brain
Your brain thrives on novelty and challenge. Engage in activities stimulating your mind, like puzzles, learning a new language, or playing a musical instrument. Dr. Amen emphasizes the importance of lifelong learning to keep your brain sharp and agile. Here are some easy-on-the-go tips:
Listen to podcasts or audiobooks on new subjects to expand your knowledge during your commute
Take a different route when walking or driving to stimulate spatial awareness.
Solve puzzles or play brain-training games on your smartphone to keep your mind sharp.
Learn a new language or practice vocabulary with language learning apps.
Play a memory game with friends and family. Check out our Memory Mix, a make-your-own memory game. You’ll be exercising your memory while celebrating and laughing with the people you cherish at the same time!
7. Socialize and Connect
Human connection is essential for brain health. Spending time with friends and loved ones can reduce the risk of cognitive decline and depression. Nurture relationships and stay socially active.
Volunteer for causes you care about, where you can meet people who share your values while making a positive impact.
Throw a party or schedule a get-together. Include friends and family who may not know each other (yet). Not sure how to break the ice? Check out our 5 Simple and Un-cringy Icebreakers to Get Party Guests Mingling.
8. Consider Brain-Boosting Supplements
In some cases, supplements can support brain health. Consult a healthcare professional to determine if supplements like Omega-3 fatty acids, vitamins, or herbal extracts are right for you. Dr. Amen recommends personalized approaches based on individual needs.
Remember, your brain is your most valuable asset and deserves all the TLC you can give it. Investing in your brain health is like having the best chef in the kitchen - when they're at their best, everything they cook turns out more delicious. Remember, a healthier brain means a happier you!
Take care of those beautiful brains, please, and stay unchained! - Janet
Reference and for More on The Subject:
A Better Brain: 3 Habits for Productivity, Memory, and Longevity | Mel Robbins Podcast [ENCORE] -- This is a FANTASTIC listen – go for a walk and listen to this TODAY! Follow Mel; she is one of my favorites.