These are the recommended items to start incorporating into your daily routine if you are interested in brain health and vitality.
- Incorporate 1 ounce of “good fat” into another meal
For many of the same reasons you should take EFA’s, you should also begin your day with high quality, natural medium-chain triglycerides. Avocado’s on your eggs, a handful of walnuts or almonds, or a spoonful of coconut oil in your coffee, smoothie or oatmeal. Start your day with good fat to feed your brain and keep your energy up.
- 20 minute exercise
A study by Charles Hillman of the University of Illinois found that people perform better on tests following “acute physical exercise.” Applying this logic in everyday life is important to remaining bright and keeping your brain active. We suggest starting your day with either this exercise, or a creative task like writing by hand.
- Choose your routine-to-break for the day
If you are in a routine, that means that your brain is not having to think. Breaking a routine causes positive chaos in your mind that leads to improved cognition. Choose one routine to break from your morning routine, the way you drive to work, where you go and what you order for lunch, how you get ready for bed… Any routine break will be good for your brain.
- If you slept poorly, take a power nap
Research shows that adults taking a nap improved their learning power. Even short naps have been shown to improve alertness. If you work for someone, you will not be able to nap after lunch. But if you did not sleep well, take this nap during your lunch break. Find a quite place, or lay in your car for 20min.
- Write out a to-do list for the day
Simple handwriting can improve cognitive performance.
- 10 Minutes of meditative belly breathing
Inhale slowly, allowing your stomach (not your chest) to rise, and then say the word one as you exhale. Repeat for 10 minutes
- Take your recommended (age, sex, body size) dose of essential fatty acids (Omega 3, 6, 9)
Your brain is 60% fat. In Brain Health, it was verified that “fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform.”
- Floss your teeth
Allowing plaque to build up in between your teeth actually triggers an immune response that prevents arteries from getting nutrients to the brain.
- Reflect on past relatives
Not only is this something we should all do for a few minutes a day out of respect, but a study in the European Journal of Social Psychology found that people who thought about an ancestor then took a cognition test, actually did better on the test than those who were not asked to think of a relative. This is because, the report says, those thoughts stimulate peoples sense of control.