To Inspire:

We learn more all the time about the importance of diet and exercise on brain health. According to neuroscience researcher and psychiatrist Dr. Dave Ramsey, there are ways to strengthen your brain through other small, evidence-based lifestyle changes. But first you need to know where you stand. Are you ready for a quiz? If you answer yes to all five questions below, you are ahead of the pack in brain fitness.

Did you remember any dreams this week? If you can remember your dreams, that means you’re getting excellent quality REM sleep. While getting enough overall hours is important, it also matters that you get enough REM sleep, as this is when your brain processes things. While you sleep, your brain clears metabolic “waste,” including harmful proteins that can contribute to cognitive decline.

Have you eaten anchovies, pesto, or lentils this week? These are splendid examples of nutrient dense foods, and they offer specific nutrients essential for brain function: omega-3 fatty acids, folate, and fiber and B vitamins. Omega-3s specifically help with learning and emotional regulation. Studies show nearly one-third of participants with depression achieved full remission simply by improving their diet.

Did you have meaningful interactions with at least three people this week? As we have discussed here previously, social interaction is vital to a healthy life. Studies also show human interaction provides support for brain health, but the quality of your interactions is important. Positive social interactions trigger oxytocin release which reduces cortisol levels and inflammatory processes in the brain. No time for a long heart-to-heart talk? Even brief interactions can improve cognition.

Did you get outdoors this week? Regular exposure to nature benefits brain function and mental health. Research showed a 90-minute walk in nature reduced activity in the part of the brain associated with depression. Forest versus urban walks can further reduce stress. Natural environments also expose us to phytoncides, antimicrobial compounds released by trees and plants which enhance immune function and support a healthy brain.

Did you write in your journal this week? Self-reflection through writing provides cognitive and emotional benefits by helping you process experiences. Labeling emotions through writing reduces emotional reactivity and strengthens emotional regulation. Putting feelings into words helps process difficult experiences and creates measurable changes in brain function.

How did you do? I’ll be honest and say I did not pass, but now I know things I can work on to help my brain stay healthy. According to Dr. Ramsey, “Small, consistent changes in how you sleep, eat, connect, experience nature, and reflect can transform your mental health by working with your brain’s capacity for adaptation and growth.”  So, what better time than this season of rebirth and new beginnings to try to incorporate these things into your great life!

Written by Michelle O’Brien, Manager of Marketing & Communications

Source: Ramsey, Drew. I’ve been studying the brain for 20 years. People who stay sharp throughout life do these 5 things. CNBC.com