Brain fog, faulty memory, and poor concentration are common these days but that doesn’t mean it’s normal. Our brain is designed to be sharp in order to recall information and think clearly. Many of us are constantly being exposed to a bounty of chemicals and toxic substances that directly harm the brain’s ability to function optimally and starving it of what it needs. The good news is that by limiting our exposure to harmful toxins and incorporating specific nutrients, herbs, and lifestyle habits, you can absolutely restore power to your mind.
Lets begin with what can be included in your routine to optimize your cognitive function…
Exercise. Just like your muscles need movement to be activated, so does your brain. Exercise induces a gene called BDNF (brain derived neurotrophic factor), which is associated with cognitive enhancement as well as a reduction in depression and anxiety. Dr. David Perlmutter refers to BDNF as “Miracle-Gro for the brain” because of its ability to stimulate neurogenesis, the growth of new neurons. That dramatic story of ‘when you lose a brain cell its gone for good’ isn’t true, and the scientific discovery of neurogenesis reveals this. BDNF also increases neuroplasticity, which is your brain’s ability to create new neural pathways. Kind of like psychic grooves. Through neuroplasticity, you can “rewire” your brain through creating new neural pathways. Your neural pathways are what determine your habits and behaviors. This is a useful hack to overcome addictive behaviors, negative habitual patterns, and narrow mindedness. Getting regular exercise, and moving throughout the day is a powerful tool in your brain enhancing repertoire.
Dial in your sleep. Poor sleep quality has become a widespread phenomenon in our culture and it is taking a heavy toll on our cognitive function. Our brains have an intricate waste removal system called the glympathic system, which is mostly operative while we’re sleeping. New research is revealing that the quality of our sleep impacts our brain’s ability to dispose of neurotoxic waste products through our glympahatic system. Perhaps this is why there is such a large connection between chronically poor sleep and Alzheimer’s disease.
Here are a few ways to improve your quality of sleep:
Get more sunlight during the day.
Go to bed at a time that allows you to get around 8 hours of sleep.
Avoid screens before bed
Optimize gut function
Sleep in a completely blacked out room
Maintain a consistent sleep/wake cycle
Exercise
Orgasm
Stop consuming caffeine atleast 8 hours before going to bed.
Limit alcohol consumption
Meditate. The research on meditation in relationship to mental health has gained a ton of attention in the US over the last decade. Studies show positive effects of meditation techniques for attention, memory, verbal fluency, and cognitive flexibility. But lets not forget that the practice of meditation has ancient roots throughout the world. Calming the mind does it a lot of good.
Specific Foods for Cognition:
Berries: Berries have been shown to improve memory, prevent cognitive decline, and enhance cognition in children. These effects are largely due to berry’s polyphenol content, which also protects the brain against oxidative stress. Because berries are often highly doused in pesticides, it’s important to always choose organic.
Salmon: Wild caught salmon is an excellent source of Omega-3’s, specifically DHA. DHA is a critical nutrient for brain cell function. In fact, low DHA intake in pregnant women is linked to poor brain development and function in their babies.
Leafy Greens: In a study done by the Neurology journal, it was found that consuming about 1 cup of leafy greens each day was associated with slower age-related cognitive decline by reducing oxidative stress and neuroinflammation, and enhancing cognitive function.
Eggs: Eggs, specifically the yolks, are a good source of brain boosting nutrients including B6, B12, folate, and choline. Choline is a nutrient that is necessary for the production of acetylcholine, which is a neurotransmitter that helps regulate mood and memory. Egg consumption has been associated with better performance on cognitive tests. For the most nutrient dense eggs, be sure they’re organic and free-range.
Olive oil: Another excellent source of polyphenols, which are antioxidants that have been shown to reverse disease and age-related learning and memory problems. When choosing olive oil, make sure it’s organic, in glass, and cold-pressed.
Specific Herbs:
Gotu Kola: A plant that is widely used in Ayurvedic and Chinese medicine, it is known for revitalizing the brain, increasing concentration and attention span, and combating age related cognitive decline.
Bacopa: Also sometimes known as Brahmi, this is an Ayurvedic herb that has been shown to improve memory, attention, and several other measures of cognitive performance. Bacopa has also been shown to be neuroprotective, especially within the hippocampus, which is the part of the brain that is responsible for long-term memory and emotional responses.
Lion’s Mane: Lion’s mane has the ability to regenerate and repair neurons, which results in improved cognition. It has also been known to mitigate and even reverse neurological diseases such as Alzheimers, dementia, and Parkinson’s.
Turmeric: A specific compound in turmeric, called curcumin, has shown great effects on the brain. It protects against neurodegeneration and neurotoxicity, and improves memory. In order for our brain to get the benefits of curcumin, turmeric must be consumed with black pepper.
References: