When we think of getting into shape we all probably automatically think of working out, building muscle, losing weight and getting toned. But I believe we tend to forget to get, or keep, our brains into shape.
1. Diet
What you put into your second brain effects your first brain. When you consume foods that make your body feel sluggish and dull it stands to reason that it would also make your brain sluggish and dull. We like our brains to be sharp and active, full of energy just as much as our bodies are.
So it’s time to dump out all those highly processed foods, full of preservatives and GMOs, high in fake sugar and dyes, and start filling up on good whole foods and lots of fruits and vegetables. Just to get you started, here are some favorite brain boosting foods:
Avocado – Don’t give them a bad rap because of their high fat content! It’s GOOD fat, guys! Rich in Vitamins B, C and K and folate, avocados can help prevent blood clots and can improve your brain function and memory.
Blueberries – High in antioxidants, they are a major brain boosting food AND they taste AMAZING! Packed full of Vitamin C, Vitamin K and fiber, blueberries are good at protecting your brain from stress.
Broccoli – Along with any leafy greens, broccoli is a great brain booster. It is high in Vitamin K to help sharpen your memory…and loads of Vitamin C and fiber!
Dark Chocolate – Hands off the Hershey’s Kisses! Not ALL chocolate is the same. The darker the better! Actual dark chocolate, minimally processed is full of antioxidants and flavonols to improve brain function and help the blood flow to the brain.
Salmon – Salmon is high in Omega-3 fatty acids, which can help reduce brain fog and improve memory and focus. BUT…avoid farmed fish, which can be very high in toxins and mercury. Go for wild caught Alaskan salmon (which tastes wonderful, by the way 😉 ).
2. Exercise
An increased heart rate increases blood flow to the brain, sending in more oxygen and nutrients. This boosts your mood and reduces stress by releasing those “happy hormones and chemicals”, dopamine and endorphins…while sweeping out the stress chemicals.
Exercising gives you more energy during the day and helps you sleep better at night, which we KNOW improves brain function and improves memory.
If you are not sure where to start, or have not worked out in a while, here are some ideas. And remember, start out small and build your way up. It’s not worth hurting yourself! 😉
Running/Walking – Running is not everyone’s favorite thing (it’s not mine, for sure), and it can be hard on the back and legs if you do it wrong. But, if you do it right, it is still a good way to increase your heart rate and build up your endurance. Walking is also a good, and slower, way to do it.
Biking – It’s easier on the joints than running, and it is also a good way to build up endurance and increase your heart rate.
Dancing – Who says you can’t have fun while you are working out??
Swimming – You can get some good exercise AND cool down during the summer! A double win!!
Stair climbing – This one is easy to do. You can find stairs anywhere! It’s pretty easy on your joints, but it can still get your heart rate up (especially if you do it several times). TIP: Whenever you can, opt for stairs, instead of an elevator or escalator.
3. Be Intentional with Your Thoughts
They have a lot of power. What you put into your mind, believe it or not, effects your brain’s health. If you take everything in, think on every dark, sad, depressing thought, all the fears, negativity, lies, what ifs and unknowns in life, it starts to bog you down and control your brain.
I have talked about the importance of our emotions in health, and really being mindful of our thoughts and emotions. You can check out that article HERE.
The main point is this:
What affects the brain affects the entire body. Be vigilant to protect it and keep it going strong. Especially as we get older and things in this world are intent on tearing it down. Remind yourself of truth… start quoting scripture to yourself. Have a few memory verses to say when all the negative thoughts start to pour in. So…stop LISTENING to yourself and start TALKING to yourself.
Bonus: Essential Oils
Aromatherapy is also a good way to boost your brain health. Here are some favorites!
Lemon/Orange – Citrus oils are great for uplifting your spirits and body and promoting clarity and boosting your mood and focus.
Peppermint – This is also an uplifting oil that can help boost your memory and concentration.
Vetiver – Can help soothe anxiety and nervousness, and also improve sleep.
Jasmine – It is an uplifting smell and can help ease stress and anxiety.
Lavender – This is a good oil for easing stress, relaxation and helping to promote sleep.