Today’s world is extremely fast-paced. Many of us are focusing on maintaining a healthy brain and mental performance. Whether we are aging or studying for a college exam, we need to stay sharp. We are going to share the top 10 pillars of a healthy brain as well as several brain health supplements to support a sharp and focused mind.
Below are the Orr Center’s 10 Pillars to Brain Wellness.
Brain wellness is super essential, especially with the rise of dementia and Alzheimer’s. Below are tips, herbs, and lifestyle habits to help you do that.
- Socialize – volunteer, join a club, take a class, interact with others.
- Exercise – moderate physical activity protects against cognitive decline. You can also practice some of these brain exercises.
- Rest – the brain needs rest, so try to take one day a week that is largely stress-free.
- Manage Stress—Stress contributes to many chronic diseases, and chronic, painful stress can lead to shrinkage of the brain’s memory centers.
- Practice Moderation – Moderation is necessary, especially when it comes to alcohol and calories.
- Share Your Gifts – Engage in activities where you excel, which boosts your confidence and self-esteem.
- Avoid Accidents – Always protect your head to prevent injury.
- Establish a Healthcare Team—When you get sick, ensure you have a team of healthcare professionals to support your recovery.
- Practice Brain Wellness – read, write, do puzzles, learn new things.
- Get Spiritual – Meditation is one of the many ways to achieve this. Dr. Bender says, “Meditation changes the brain for the better.”
More Tips for Brain Health
More Tips for Brain HealthIn addition to the above pillars, you may also include the following lifestyle habits that can contribute to brain health:
- Get quality sleep: Adequate and restful sleep is crucial for maintaining overall brain function and consolidating memory.
- Maintain a healthy diet: Consuming a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can support brain health. This means avoiding sugar. Eating too much sugar can be an instigator in many of today’s chronic diseases. For more information, check out our blog post on the Top 5 Brain Foods.
Incorporating these tips into your daily lifestyle can help maintain and support brain health.
Brain Health Supplements
When considering supplements for brain health, it’s essential to prioritize those backed by years of historical use and current scientific research and evidence. Some commonly studied and potentially beneficial supplements for brain health include the following:
- Omega-3 fatty acids support reasoning, mood, and may reduce the risk of neurodegenerative diseases.
- Curcumin shows potential benefits for memory, mood, and being neuroprotective. It is widely recognized for its ability to reduce inflammation and oxidative stress.
- Resveratrol shows promise in protecting the nervous system and enhancing cognitive function.
- Vitamin D levels that are low have been linked to a decline in cognitive ability, some mood disorders, and an increase in dementia.
- B Complex vitamins are beneficial for heart health, brain function, and energy production.
- Vitamin E is an antioxidant that helps protect your brain from damage due to oxidative stress. Oxidative stress can affect brain health. Here is a study reviewing its effectiveness.
- There are even studies suggesting that lion’s mane (a mushroom) may boost memory and cognitive function.
- Huperzine A has been used in those with dementia or Alzheimer’s to improve memory and mental function.
- Ginkgo biloba has traditionally been used to support brain health.
- Additionally, in Ayurveda, Gotu Kola has been historically used to promote mental clarity and enhance memory.
As always, it is also important to be familiar with the side effects of over-the-counter as well as prescription drugs. Those of you taking prescriptions, prescription drugs ending in “ole,” like the antacid omeprazole, are now being linked to Alzheimer’s.