We’ve heard of ways to boost liver health or heart health – but is it possible to boost brain health too? Our mind is one of the hardest working parts of our body, and it’s crucial to take care of our mental well-being. Ultimately, we want to keep the control center of our brain healthy and intact, right?
There are many ways to support our brains and help them thrive. When our brains are in tip-top shape, so will the rest of our body. It will also help fight neurodegenerative diseases such as Alzheimer’s and other forms of dementia.
What are some ways to improve our mental health?
Eat a healthy diet.
Food plays a vital role in the health of your brain and body. Certain foods can improve your cognitive functions, such as your memory or concentration.
Eggs
You don’t need to eat as many as Gaston from Beauty and the Beast (five dozen!), but an egg a day or so definitely helps. Eggs are great sources of vitamins and nutrients related to mental health, such as vitamins B6 and B12, as well as choline.
Choline is a micronutrient similar to the vitamin B complex, which promotes brain and nervous system health. The body uses choline to produce acetylcholine, a neurotransmitter that regulates your mood and memory. Although our bodies produce choline, we need external sources to avoid a deficiency.
The B vitamins in eggs, meanwhile, will slow the development of cognitive loss. Folate deficiency is associated with dementia, while vitamin B deficiency is associated with depression.
Green tea and cacao
A morning cup of coffee does more than just add to a delicious breakfast. Caffeine has been shown to improve mental function by increasing alertness and focus, as well as improving memory.
Green tea has many health benefits, as it is rich in polyphenols and antioxidants. It also contains a high concentration of L-theanine, an amino acid that helps to reduce feelings of anxiety. Meanwhile, polyphenols can protect the brain from cognitive decline and reduce the risk of diseases such as Parkinson’s.
On the other hand, coffee is linked to a reduced risk of depression due to its antioxidant effects that reduce oxidative stress and proteins linked to inflammation. Other studies have also shown that drinking 2 to 3 cups of coffee per day can reduce the risk of dementia.
According to some studies, regular consumption of fish leads to an increase in grayish mass in the brain. In this part of your brain, there is a concentration of neurons that regulate your memory and emotions.
Get a good night’s sleep.
We spend about a third of our lives sleeping, making it an essential part of our lives. The same goes for your brain, which requires a good night’s sleep and rest to function properly. Catching those Zs is as essential to your survival and health as eating, drinking, and breathing.
As you sleep, your brain develops new neurological pathways that allow you to learn and create memories. It also improves communication between your neurons and detoxifies while you sleep. Think of sleep as your mind doing some housework.
A sleepless night has been linked to poor concentration and memory. It can even lead to mental fogginess—cloudy, exhausting thinking. When you haven’t slept, you feel worse. It’s important to get as much sleep as you need for your age group—not less, not more!
Cans of tuna fish advertise omega-3 fatty acids for a reason. Fatty fish like salmon, trout, tuna, and sardines are all rich sources of omega-3, which makes up about half of your brain fat.
Your brain uses omega-3 to build cells in your brain and nerves. Fats become essential building blocks for your cognitive functions like learning and remembering. Omega-3 also delays cognitive decline and the onset of dementia.
Pay attention to your emotions
Emotions are connected to our brains, and managing these emotions is also essential for brain health. If you feel tense, anxious, exhausted, or depressed, it leads to poor cognitive function. Poor sleep leads to poor emotional and mental health, especially if this lack of sleep is chronic.
Socializing is a way to take care of your emotions. Having deep, healthy relationships with your peers and loved ones leads to better overall mental and emotional health. We are social beings, born to form communities, and so having this form of support is beneficial for our well-being. In fact, having strong social connections is linked to a reduced risk of dementia and increased longevity.