Nutritionist Shares Seven Easy Ways to Boost Your Brain Power

Here’s some food for thought: your brain is the highest energy-consuming organ in your body. And the brain, similar to the cardiovascular system, relies on a healthy supply of nutrients and blood flow to function at its best. Choosing a heart-healthy lifestyle, which includes regular physical activity and a balanced diet, is a powerful way to maintain brain health and enhance memory.

What helps the heart helps the mind

In recent decades, studies have shown that following a Mediterranean-style diet is really healthy. This diet includes lots of fruits, veggies, whole grains, beans, seafood, and good fats. It's also about eating less red meat, processed meats, and sugary, salty, and fatty foods. New research suggests that this way of eating can lower the chances of having heart problems, cancer, diabetes, feeling down, and Alzheimer's disease. It might also help keep your brain sharp as you get older.

Out of all our body parts, the brain is the most easily hurt by a bad diet. Everything about the brain, from its structure to how it works, needs the right food. To help fuel your brain effectively, try adding these simple practices into your daily routine. This can help yield a cascade of benefits, from nurturing brain health to improving memory function.

Take care of your gut

Your gut health is more important for your memory than you might think, especially when stress affects both your body and gut. To help keep things balanced, think about adding probiotics to your diet. You can easily do this by enjoying foods like yoghurt, kefir, sauerkraut, kimchi, and other fermented options. These foods can promote a healthy gut and improve your memory function. If you prefer to take your probiotics in the form of a supplement, I'd recommend taking Nutravita's 60 Billion CFU Pro Bio Cultures Complex supplement. Each serving delivers 21 live bacterial strains, providing Bacillus coagulans (LactoSpore®) in addition to various other potent strains. It also includes Inulin, a prebiotic, that feeds your gut bacteria and positively influences the growth of the beneficial bacteria that live in your gut.

Ensure you're getting enough sleep

Research has found that quality sleep can contribute to the reduction of inflammation and stress hormone levels, like cortisol. Sleeping also helps maintain a healthy circadian rhythm and this restorative process is essential for crucial brain functions, including memory consolidation and storage. Prioritising proper sleep (at least 7 hours of sleep per night) can lead to notable improvements in overall cognitive performance. If you're struggling to get enough sleep, I'd recommend taking a Natural Night Complex supplement. It contains calming botanicals like lemon balm, relaxation-inducing amino acids, and sleep cycle-supporting minerals like Magnesium and Vitamin B12, so you'll be drifting away in no time.

Feed your brain with antioxidants

Antioxidants play a key role in protecting your brain cells from oxidative stress and inflammation, both of which can contribute to cognitive decline. Including a variety of colourful fruits and vegetables in your diet ensures a rich intake of antioxidants. Berries, such as blueberries, strawberries, and raspberries, are particularly rich in compounds like anthocyanins that have been shown to enhance brain function and memory.

Embrace Omega-3 fatty acids

Omega-3 fatty acids, found abundantly in fatty fish like salmon, mackerel, and sardines, are crucial for brain health. These fatty acids help build and maintain the cell membranes of brain cells, supporting communication between neurons and improving overall cognitive function. If you're not a fan of fish, you can also get your Omega-3 fix from sources like flaxseeds, chia seeds, walnuts and an omega-3 supplement.

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Keep sipping on water

Dehydration can have a negative impact on your brain's ability to function optimally. Even mild dehydration can lead to difficulties in focusing, memory lapses, and decreased cognitive performance. Make sure you're drinking enough water throughout the day to keep your brain properly hydrated. Herbal teas and infused water with slices of citrus fruits or cucumber can also add a refreshing twist to your hydration routine.

Mindful eating for mindful thinking

Practising mindful eating not only encourages healthier food choices but also enhances your brain's processing abilities. Slow down and savour each bite, paying attention to the textures, flavours, and aromas of your meal. This practice not only helps prevent overeating but also allows your brain to fully engage with the sensory experience of eating, promoting better digestion and nutrient absorption.

Opt for whole grains

Complex carbohydrates found in whole grains, such as brown rice, quinoa, and whole wheat bread, provide a steady release of glucose to the brain. This gradual energy release helps sustain your focus and concentration throughout the day. Unlike refined grains that cause rapid spikes and crashes in blood sugar levels, whole grains provide a stable source of energy that supports optimal brain function.

Riya Lakhani ANutr is a registered nutritionist and health writer with a special interest in plant-based nutrition. She has completed a Bachelor’s and Master’s degree in Human Nutrition, and has developed a passion for writing about all things plant-based.