A healthy brain depends on the same core habits that support the rest of the body. When you are feeling depleted, stressed and are not prioritizing YOU and your healthy habits, then your brain slows down as a way to protect your resources. The following are some of our core basics healthy habits that can improve brain function in days!
Balanced Diet & Blood Sugar Regulation: The brain relies on proper nutrients to function optimally, and what we eat has a profound impact on cognitive performance. A diet high in protein and healthy fats like Omega-3 fatty acids, found in fatty fish and fish oil, are especially important for brain cell health and communication. It is important to maintain steady blood sugar levels, spikes and crashes can contribute to brain fog, fatigue, and mood swings. Balanced blood sugar levels and insulin sensitivity are essential, as chronic blood sugar dysregulation and insulin resistance have been identified as early contributors to cognitive decline and are considered precursors to Alzheimer’s disease and other forms of dementia.
Quality Sleep: Sleep allows the brain to form and maintain neural pathways critical for learning, memory, and emotional balance. Without sufficient sleep, it’s harder to concentrate, process information, and perform daily tasks efficiently.
Hydration: Even mild dehydration can impair concentration and short-term memory. Maintaining proper hydration is essential for overall health and well-being. Ensuring adequate fluid intake can help support cognitive function, regulate mood, and reduce the risk of developing chronic health issues. Adding electrolytes or trace minerals to water can further aid in hydration and support mental alertness.
Movement: Regular exercise increases blood flow to the brain and supports the growth of brain structures tied to memory and learning. Short activity breaks, even just five minutes of stretching or walking, can quickly boost creativity and focus.
Stress Resilience: Chronic stress takes a toll on the brain and nervous system, impacting memory, mood, and decision-making. Supporting adrenal health with mindfulness, relaxation, and regular rest helps protect cognitive function. Simple practices like deep breathing, meditation, or gratitude journaling can shift the nervous system and enhance clarity.
Sensory Health: Remember the basics: regular vision and hearing screenings are essential. When these senses are impaired, the brain has to work harder, leading to unnecessary fatigue.
Hormones & Cognitive Function: Estrogen plays a critical role in supporting memory, attention, and overall cognitive performance. During perimenopause and menopause, declining estrogen levels can contribute to brain fog, forgetfulness, and changes in focus. Bioidentical Hormone replacement therapy (BHRT), when used appropriately under the guidance of a healthcare provider, can help maintain cognitive sharpness, support brain health, and enhance quality of life during the perimenopause and menopausal years.
The providers at Amber Wellness Group are here to support you in all aspects of your health and wellness. When you are doing all the right self-care and are still feeling some brain fog, there are other natural supplements we can target to support you. The following are our favorite for brain health, focus and concentration. If you have a provider who can support you with these, we have linked our favorites in Fullscript.
- Fish Oil/ Cod Liver Oil: Omega-3s are critical for memory, mood regulation, and healthy brain cell membranes.
- B Vitamins: Essential for neurotransmitter production and energy metabolism.
- Lion’s Mane Mushroom: Known to support memory, focus, and nerve health.
- Ginkgo Biloba: Helps improve blood flow to the brain, supporting memory and processing speed.
- Glutathione: A powerful antioxidant that helps protect brain tissue from oxidative stress.
(For dosing and an individualized plan, please give us a call or consult with your healthcare provider to determine what is right for you.)
