7 Tips to Optimize Brain Health

Brain Health and Optimizing Sleep – these are 2 priorities for our health coming out of the pandemic! This is such a fascinating topic with so much evolving research and I wanted to share these tips for optimizing brain health with you…

1. Exercise

During exercise (specifically aerobics), nerve cells release proteins known as brain derived neurotropic factor (BDNF)

2. Omega-3 Fats (DHA)

An essential structural component for brain health. Approximately 60% of your brain is composed of fats, 25% of which is DHA

DHA rich foods include: fish, mackerel, herring, salmon, sardines, anchovies

3. Sleep

Essential for regenerating your physical body and enhance your memory and performance of challenging skills. In fact, a single night of inadequate sleep can impact your ability to think or function properly the next day.

4. Vitamin D

Essential for healthy brain function and metabolic pathways of the brain as well as immune system which are involved in planning, processing, and formation of new memories

5. Optimize Your Gut Flora

Your gut is often referred to as your “second brain” and can impact your brain function. There is a close connection between your gut flora and the neurotransmitters like serotonin and dopamine which are also found in your brain and directly linked to mood. Limit sugar and processed foods while eating low GI carbs, healthy fats and clean protein along with plant based and fermented foods rich in naturally occurring good bacteria.

6. Listen or learn to play Music or a new Instrument (“Mozart Effect”)

Research has shown that listening to music or playing a new instrument can boost cognitive levels and verbal fluency skills

7. Brain Aerobics

Challenging your brain with mind training exercises can keep your brain fit as you age!

Includes: crossword puzzles, boardgames, card games lumosity.com

optimize brain health

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com

marsha fenwick nutrition