The Brain Health Guide: Simple Steps for a Healthy Mind

We use all our brains all day every day (well most of us do). It's important to take good care of it, because we all know how much it sucks when it's not functioning at its best.

Ways to Support Brain Health

Your brain is a hard worker. Did you know it consumes more energy than any other organ? It uses up to twenty percent of your body’s total energy. To ensure this vital organ functions at its best, you must nourish it properly.

Nourishing your brain involves more than just the food you eat. You need to support your brain in six essential ways: stress reduction, exercise, sunlight, being outdoors, sleep, and nutrition. Each of these elements is equally important. Focusing on all of them is crucial for improving brain function.

Stress And Brain Health

Chronic stress can have a profoundly negative impact on your brain. Elevated cortisol levels can lead to brain atrophy and reduced volume. To manage stress effectively, check out our blog, Stress 101. It offers practical strategies to help you reduce stress in your life.

Exercise and Brain Health

Your brain needs both physical and mental exercise. Activities that promote circulation are excellent for brain health. Aim for at least 150 minutes of moderate to vigorous cardiovascular exercise each week. This can include brisk walking, jogging, biking, or swimming. Always consult your doctor before starting a new exercise program, especially if you have heart issues. Aerobic exercises can increase brain volume and lower dementia risk. Activities like Yoga, Tai-Chi, and dancing also offer significant benefits. So, get moving!

Brain Exercises

There are many effective ways to exercise your brain. However, avoid relying on apps that claim to improve brain function; most are not as effective as they suggest. Here are some engaging activities to try:

• Jigsaw Puzzles

• Cards: Poker and blackjack are always fun options.

• Learning a New Language: Choose a destination you’ve always wanted to visit and learn the local language. If your goal is to enjoy chocolate croissants in Paris, that’s perfectly fine!

• Teaching Someone Else: Share a skill you know with someone else.

• Playing Music: Learn to play an instrument or listen to music.

• Meditation: This practice can enhance focus and clarity.

• Experimenting: Try new routes to familiar places or change how you perform routine tasks.

  
  

Sunshine and Brain Health

Believe it or not, sunlight is one of the best ways to nourish your brain. Each morning, before reaching for your phone or turning on the TV, step outside barefoot. Spend at least fifteen minutes in the morning sun with your feet in the grass. This natural exposure can significantly improve your health, enhance sleep, and reduce inflammation. Repeat this practice at sunset for added benefits. Wearing blue light-blocking glasses after sunset can help protect your brain from the adverse effects of artificial light. Many blue light glasses on the market do not block enough blue light, so be cautious. These are great.

Nature, the Outdoors, and Brain Health

Spending time outdoors is another fantastic way to support your brain. Fresh air and a connection to nature offer numerous benefits. Walking barefoot, known as grounding, can reduce stress and anxiety while boosting creativity and focus. Don’t wait—get outside and explore nature!

Sleep and Brain Health

Sleep is crucial for brain health. Lack of sleep can impair focus and worsen your mood. Long-term sleep deprivation can lead to various cognitive issues. For tips on improving your sleep, check out our blog.

B12 and Brain Health

Certain factors, such as age, medications, and restrictive diets, can lead to a B12 deficiency. This deficiency may manifest as cognitive decline or symptoms similar to dementia. If you struggling with brain fog or cognitive issues, getting checked by your doctor for b12 deficiency is a good idea.

Urinary Tract Infections and Brain Health

In older adults, untreated urinary tract infections can lead to a rapid onset of delirium and confusion. These symptoms may occur without the typical signs of a urinary tract infection. If you or a loved one experiences these symptoms, seek medical attention promptly. Staying hydrated is essential; drink plenty of water and electrolytes, as a hydrated brain is a happy brain.

Brain Health Foods

Your brain requires a variety of nutrients. Here are some of our favorite brain-supporting foods.

• Probiotic Foods: The gut-brain axis highlights the connection between your gut and brain. Eating probiotic-rich foods can help nourish this connection. Consider adding:

  • Lacto-fermented pickles

  • Grass-fed yogurt and kefir

  • Miso

  • Tempeh

  • Whole food probiotic supplements

• Pastured Eggs: These are rich in DHA, B vitamins, phosphatidylcholine, and more. These nutrients support optimal brain function.

• Avocados: Packed with healthy fats, vitamins, minerals, and fiber, avocados can help reduce blood pressure and lower the risk of dementia. They are particularly high in vitamin E and K.

• Blueberries: Known as one of the most potent brain foods, blueberries reduce oxidative stress and inflammation while improving memory and blood flow. Frozen blueberries are often the best choice when fresh ones are out of season. Aim for a big handful daily to support your brain.

  • Other fruits like strawberries, apples, mangoes, papaya, kiwi, guava, and pineapple are also excellent for brain health. So, eat plenty of fruit!

• Wild-Caught Fish: Fish is often referred to as "brain food" for a reason. Rich in omega-3 fatty acids, fish supports brain structure and function. If wild-caught fish is too expensive, consider canned options like sardines, mackerel, and salmon. Just ensure they are packed in water without added vegetable oils.

• Grass-Fed Beef Liver: This nutrient-dense food is rich in B vitamins, vitamin A, minerals, and choline. Think of it as a food equivalent of a multivitamin for your brain.

• High Polyphenol Olive Oil: Good olive oil is rich in healthy fats and potent antioxidants. Look for olive oil with a tested polyphenol content of at least 900 mg/kg. Avoid oils that list multiple countries of origin, as these are often adulterated. Consuming one to two tablespoons daily can provide significant benefits.

• Wild Fish Roe: They are rich in nutrients, omega-3, choline, fat soluble vitamins and more. You can learn more about them in this article.

• Macambo beans: A close relative of cacao. A great afternoon brain food snack.

• Uturunku Ceremonial Cacao: This type of cacao is rich in bioactive compounds and tryptamine. Enjoy it in the evening while journaling for added benefits.

The Best Brain Health Supplements

Thankfully there are a number of supplements that can help to support a healthy brain.*

First up is a whole-food omega-three supplement. Omega-3 fatty acids, especially DHA play a crucial role in supporting a healthy brain. Many people consume too much omega-six and not enough omega-three. The ideal ratio should be around 3 to 5:1, but most people are closer to 15:1 or 30:1. You can order an at-home test to check your levels. Increasing omega-three intake while reducing omega-six is crucial, not just increasing omega-3 intake. Our favorite whole-food omega-three supplement can be found is Rosita Cod Liver Oil. Most fish oil is heavily refined which strips out important compound and changes the structure of the fatty acids.*

Next is a real whole food probiotic that is in rich in polyphenols to help support the gut brain axis. To learn more about the difference between regular probiotics and whole food ones, check out our blog.*

Concentrated Black Maca is type of maca that is ultra-concentrated. It is a great pick me up and a perfect alternative to use in the afternoon instead of coffee. It supports healthy energy levels and does not have the crash that coffee and energy drinks do. Think of it as an afternoon pep me up for your brain. Combine it with a big handful of Macambo beans for the perfect afternoon brain snack. It is much more potent than regular maca powders. Check out our blog to learn about what to look for when choosing a maca supplement, because while many brands have similar looking labels and marketing, what is inside the bottle varies greatly.

Grass-Fed Brain Capsules are a whole food multivitamin for your brain. They are rich in choline, DHA, choline, selenium and a whole lot more.*

Last, but certainly not least is Brain Select. It contains a unique blend of botanicals, vitamins, and compounds that help to support a healthy brain.

Brain Select was carefully formulated to provide optimal amounts of each compound to make sure you get the benefits these powerful ingredients have to offer.

Brain Health QUestions And Support

If you have questions about brain health, feel free to email us at info@rooted-nutrition.com. We are happy to help!

*FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.