1. Be out in the sunshine!
   It’s a certain mood booster – we can feel it.
   Without our having to do anything about it, sunshine stimulates the release of serotonin which we know as the feel-good hormone.
   And it stimulates the production of Vitamin D, which is also connected to brain health. And it protects us against the development of Alzheimer’s as time passes.
2. Make sure you practice some brain-nourishing activities that you like and that fit into your life.
   Here are some examples:
   Make time for your friends.
   Make time for meditation or similar activities.
   Decide to learn something new to create new neural connections.
3. Here’s a toughie: take a break from social media.
   What an addictive, time wasting activity it can be. And what kinds of new neural connections might we be establishing depending on what we are watching?
4. Exercise is important.
   Exercise and physical activity helps you to think with clarity, it improves memory, it creates a more agile brain which learns more easily and can solve problems efficiently, it promotes emotional balance and even averts depression and anxiety.
   The good news is that exercise does not mean iron man or woman kind of activities! How about gardening, walking the dog, cycling socially, swimming and dancing?
5. And so is sleep important.
   Without sleep we have trouble with laying down long term memory pathways, the glymphatic system (the brain’s lymphatic system) clears out toxins and the bad proteins that lead to Alzheimer’s that have accumulated during the day. Without enough sleep we compromise our cognitive capabilities, our decision-making capacity and a whole lot more.
   And we become less creative!
6. Eat a brain supporting diet.
   This is Harvard University’s line up and the whys and wherefores:
   1. Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
   2. Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.
   3. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
   4. Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
   5. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.

However, in my experience getting everything I need for a healthy brain purely from my diet is well nigh impossible!

Omega 3 oils (especially DHA) are a case in point. I simply do not eat fatty fish with any regularity at all, so without making another plan I would be running pretty well on empty.

For information about my favoured product which I use daily and recommend to anyone take a look here: https://neolifeafrica.com/positiveoptions/shop/product/2672

And berries do not often appear on my table! So to make up for that I regularly use Flavonoid Complex. Take a look here: https://neolifeafrica.com/positiveoptions/shop/product/2790
It’s also a great antiviral supplement and a powerful antioxidant.

If you’d like a chat please do message me.

Or leave a message for me on +27 (0)84 506 3643 and I’ll get back to you.

Disclaimer:

The opinions expressed within this article are the personal opinions and experiences of the author. They are for information purposes and do not replace a consultation with your doctor.