What does your brain need to perform at its maximum?
Do you want to use your mind to its full potential? Think about what your brain needs to perform at its maximum.
What does your brain need to perform at its maximum? Each of us wants to function at the highest level, but few people think about what ingredients are the key to our brain health. Do you ever complain about low or insufficient energy levels? Periodic or persistent brain fog, bad mood, rapid energy drops during work or day?
What’s more, for some of us, it’s already a habit, a certain standard. We’ve been experiencing this diminished level of functioning for so long that we accept that we already have it and give up looking for the cause and putting effort into fixing it.
In fact, if you don’t have a bad condition and there is no solid reason for your brain not to work at a level that is satisfactory, there is a VERY, VERY GOOD chance that your lifestyle is the cause.
Below is a list (according to Dr. Benjamin Hardy) of what your brain needs to work at its best.
Table of contents:
- Nutrition
- Oxygen
- Information
- Interpersonal relationships
Nutrition
“When a man purifies his thoughts, he no longer craves unclean food.” — James Allen
The quality of the food you feed your body matters. You become, literally, what you consume.
The best foods for brain health are:
Oily fish
When people talk about brain foods, fatty fish is often at the top of the list.
Did you know that about 60% of your brain is made up of fat, and half of that fat is made up of
Omega-3 fatty acids.
https://pubmed.ncbi.nlm.nih.gov/26795198/
Rich sources of omega fatty acids are salmon, trout, albacore tuna, herring and sardines.
https://nccih.nih.gov/health/omega3/introduction.htm
Fatty fish is a rich source of omega-3 fatty acids, the main building blocks of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting the brain from cognitive decline.
Berries and dark fruits full of antioxidants
Blueberries provide many health benefits, including some that are exceptionally good for the brain.
Blueberries and other deep-colored fruits provide anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants work against oxidative stress as well as inflammation, which can contribute to brain aging and neurodegenerative diseases.
Some of the antioxidants in dark fruits have been found to accumulate in the brain and help improve communication between cells in the brain.
According to one review of 11 studies, blueberries may help improve memory and certain cognitive processes in children and the elderly.
Bottom line: blueberries are packed with antioxidants that can delay brain aging and improve memory.
Try sprinkling them on your breakfast cereal, adding them to a smoothie, or having a simple snack.
Did you know that the vitality drink is full of dark fruit extracts.
https://pubmed.ncbi.nlm.nih.gov/30941401/
https://pubmed.ncbi.nlm.nih.gov/31960481/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5943949/https://pubmed.ncbi.nlm.nih.gov/30941401/
Nuts
Studies have shown that eating nuts can improve indicators of heart health, and having a healthy heart is associated with a healthy brain.
Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health.
While all nuts are good for the brain, walnuts may have an added advantage because they also provide anti-inflammatory omega-3 fatty acids.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
https://pubmed.ncbi.nlm.nih.gov/29145952/
Turmeric
Turmeric has generated a lot of buzz lately. This deep yellow spice is a key ingredient in curry and has many benefits for proper brain function.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, which means it can directly enter the brain and benefit cells.
It is a powerful antioxidant and anti-inflammatory compound that has been linked to the following benefits for the brain:
It can benefit memory.
Relieves depression
Curcumin increases serotonin and dopamine, which improve mood. One review found that curcumin may improve symptoms of depression and anxiety when used alongside standard therapies in people diagnosed with depression.
It helps new brain cells grow.
Curcumin enhances brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed.
It is worth remembering that in order to achieve therapeutic effects, much larger amounts of turmeric and curcumin are used than in the case of “average” recommendations.
https://pubmed.ncbi.nlm.nih.gov/28417091/
https://pubmed.ncbi.nlm.nih.gov/31279955/
https://pubmed.ncbi.nlm.nih.gov/31279955/
https://pubmed.ncbi.nlm.nih.gov/29332042/
https://pubmed.ncbi.nlm.nih.gov/29332042/
Oxygen
It used to be that most exercise research focused on parts of the body from the neck down, such as the heart and lungs. But now we’re discovering that we need to go north—to the brain—to show the true benefits of a physically active lifestyle.
The amount of oxygen your brain gets determines how well it functions. Just because you’re breathing doesn’t mean your brain is getting the right amount and quality of oxygen it needs to thrive. The brain uses about three times as much O2 as muscles, and brain cells are very sensitive to its decline. If they are not oxygenated enough, they do not function well. Daily physical fitness is essential for brain health. It increases aerobic capacity, improves brain structure and cognitive functions. In addition, physical exercise affects mood, increases the amount of happiness and pleasure hormones.
https://www.ncbi.nlm.nih.gov/books/NBK538496/
https://pubmed.ncbi.nlm.nih.gov/33579857/
https://www.ncbi.nlm.nih.gov/books/NBK470306/
https://www.hindawi.com/journals/omcl/2016/9730467/
https://www.ncbi.nlm.nih.gov/books/NBK535451/
Information
The human brain loves new information, thanks to it it can create neural connections that are the basis of our creativity, development and even changes in personality. However, there is a problem with most of the news that people consume. The problem is that they are repetitive and of low quality. Add to this the automatic return to past, habitual patterns and reactions, and you have a recipe for stagnation. Let’s take Facebook browsing as an example or passively scanning articles like this one. They are not challenging enough. In order for our brains to thrive, we need to constantly provide them with higher-quality information that often exceeds our cognitive level. Memory is entirely based on connections and imagination. So, when we learn something new, we want to be very proactive and inventive with that information. As we build new connections, we change our brains, and when we change brains, we change ourselves.
Tip: Combine what you learn with as many other things as possible. Let your learning be emotional and imaginative. If you see the world the same way all the time and act in the same way, then neither your brain nor you are developing.
Doing the same things around us, without constantly stimulating and developing a mindset, is laziness training, which is very harmful to our heads (not to be confused with well-deserved rest). This leaves us stuck in a limiting identity, with an aging brain.
Tip: See the world differently every day. Seek out novelties, experiment with different perspectives, play with the unknown.
Interpersonal relationships
“Love is a friendship that has been ignited. It is silent understanding, mutual trust, sharing and forgiveness. It’s loyalty in good times and bad. He accepts less than perfection and takes into account human weaknesses.” — Ann Landers
Good relationships make us happier and healthier. The most loving and deep relationships are built on a very simple foundation: giving and gratitude. Pay attention to the relationships that are important to you. How can you nurture them? Do any of your relationships need more care and attention?
Summary
Our brain is us. How we take care of it has a direct impact on absolutely everything in our lives. Are you taking care of your mind enough? Are you feeding your brain what it needs? We encourage you to share in our group how you take care of your brain.
Article inspired by Dr. James Hardy’s
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