Starting with hydration can be a big important step. Your brain is 80% water. We need to consume adequate amounts of quality fluids daily to maintain the delicate water balance. This is an important conductor of electrical activity in the brain, which is how the brain communicates with the body.

Nutrition is equally important. Consuming a colorful varied diet along with quality fats is needed to feed the brain. Omega 3 contains DHA which largely makes up the grey matter composition of your brain. You can find this in Hemp Seeds, Walnuts, Olives and Sardines for example. Fat also forms the neurons in the brain and helps to support emotional balance and boost mood. Colorful fruits and vegetables contain Vitamin C, E and beta carotene which acts as antioxidants to prevent the buildup of free radicals that can cause damage to the delicate brain cells. Lastly, eating a protein source with each meal will stabilize blood sugars and prevent a surge of brain fog that can be triggered by higher glucose levels in the blood from eating simple carbohydrates (like that morning muffin or granola bar). Protein sources would include nuts, seeds, lean meats, soy and full fat dairy products for example.

Exercise is needed to improve the amount of oxygen in the blood, which supplies the brain. Did you know your brain uses 20% of the oxygen you breathe? Just 30 mins of exercise a day will really boost the oxygen levels in your blood and your brain! If 30 mins isn’t doable, try 15 mins in the morning before work or during your coffee break. Next is 15 mins after supper, take a friend (or furry friend) and walk off the day’s stress.

Exercising your mind is equally important. This can be done by learning a new skill, language or hobby. Playing a musical instrument, practicing meditation or doing puzzles, like Sudoku, can all be very beneficial in keeping those neurons firing in your brain correctly. Neuroplasticity exercises like these, can rewire the brain and improve the communication signals. It actually changes the way your brain works, especially after a brain injury such as a stroke or major concussion.

If you don’t use it, you can lose it when it comes to brain function. So many of us are guilty of mindlessly scrolling on our phones or watching videos that are just for a laugh. This actually doesn’t encourage any brain development, rather it over activates the reward center of the brain- making us want more.  It is more of a stimulatory effect that can overwhelm our neural pathways and contribute to anxiety or depression. Also, excessive use of the internet has be attributed to poor concentration and a decrease in short-term memory. Maybe it’s because we feel we can just look it up later and don’t actually put any conscious thought into what we are looking at?