Why did I walk in this room? How eating and lifestyle habits affect your brain health.
Hi Friends!
June is Alzheimer’s and Brain Health Awareness Month. It really got me thinking about my brain health and how my family is doing with memory and brain cognition.
When I look back on my habits earlier in life, I really think there were years where I unknowingly compromised my brain health. In my teens and 20’s, I had no idea how my nutrition, hydration, stress and movement was affecting how I think and my future brain health. I really didn’t understand what “being healthy” meant. Those poor habits were already affecting my day to day ability to focus and make decisions, but also my future brain.
There is so much research suggesting how much our food and daily habits can impact our current and long term brain health, but we do not always make that connection. We call it absent mindedness, focus issues and blame a lot on our genetics.
We are, as a world living longer, but are we really living healthier?
To be very honest, it is one of my biggest fears of aging. We think living longer is the key, but what about living our best lives and enjoying and remembering those moments?
Azlheimer’s disease is increasing annually. Everyone reading this may know someone who has struggled with this horrible disease.
We are in a daily challenge to save our brains, but we can do it.
Some of the most dangerous things for our brain health are:
Not enough vegetables and fiber
Not enough movement and exercise
Not enough connection (people, relationships)
Not getting enough sleep
Stress
Processed foods
Sugar
Artificial foods and sweeteners
Pesticides, chemicals and plastics
Unhealthy oils like canola and soybean oil
Even though I am not a doctor or a scientist, I am an eating and lifestyle habits coach and I help people daily change the way they have been doing things for years to help change the brain and body for the better. You can start at any age. You can start from any health stage. You just need to start.
Want to know something cool?
These healthy habits can change the body as well. This change in habits is not just for the brain. It is essential to master these habits to manage weight, blood sugar, heart and blood pressure issues, cholesterol and more.
Brain health can actually be affected as early as your teens, your 20’s and 30’s . It may only show up more pronounced later in life. The time to start working on your brain from the inside out is NOW no matter what age you are.
We are also seeing increases in depression, dementia and diabetes. Dr. Daniel Amen feels these are all related and get expressed by our lifestyle habits. He scans brains to see the health of the brain and shows before and after scans that show how these health habits really work to improve brain health.
Want a better brain?
Here are some things to look at in your own eating and lifestyle habits. Make sure you check with a doctor on new changes.
Cut down on sugars, foods that process as sugar (alcohol, bread, crackers, bagels, etc) processed food, chemicals and pesticides.
These above foods can cause inflammation that can lead to brain health issues, disease, autoimmune issues and heart issues.
Eat more anti-inflammatory foods like ginger or turmeric.
Add more vegetables and fiber to your meals, even breakfast and snacks. Fiber is so important.
So much research is pointing to including Omega-3s (like wild caught salmon, avocado, walnuts) for brain health and make sure to check your blood work with your doctor for your vitamin D and other vitamin and mineral levels.
Reduce stress. Cortisol changes can cause inflammatory responses that are detrimental to our health and brain. Try breathing and meditating.
Movement and exercise supply oxygen to the brain. Walk in the morning to reduce stress and calm the brain. Walk after meals to help digestion and stabilize blood sugar. Studies show neuron connections were higher in rats that exercised and moved.
Movement also elevates the mood. As mentioned above, depression can also be linked to memory issues (Dr. Amen).
Sleep deeply. Nap when you can. Sleep helps restore the body, hormones and helps us process the day.
Stay hydrated. It is recommended to drink half your weight in ounces each day. It can really increase your cognitive function. Dehydration can lead to brain fog and fatigue.
Companies are using tricks and marketing to fool you into thinking certain processed and packaged food is healthy. They want you to overeat and buy more. Reading labels is the best way to start educating yourself. Not sure what the ingredient is? It may not be good for your brain health then. It’s hard to go wrong with real food…well sourced proteins, vegetables and fruit.
Technology may be interfering with our mindfulness, time in nature and time with each other. Plan time to connect, move and be outside. These all benefit the brain. Technology has a time and place such as playing brain games, but make sure to get walking and connect with people also.
What are you going to start doing more of?
Leave me a comment and let me know!
Be well,
XOXO
Kim