Natural ways to support brain health: Improve focus & productivity in 2024
If you have big goals for 2024, maintaining optimal brain health will undoubtedly help you accomplish them. From sustained focus and enhanced productivity to boosted motivation and lower cortisol levels, a healthy brain makes you more likely to be successful in whatever areas you’re working on: physical health, mental health, career, relationships, passion projects, etc. Supporting your brain can help you mitigate stress, brain fog and reactivity, which clears the way for you to live your healthiest and happiest life. Modern life often bombards us with stressors, so adopting natural approaches to brain health can be a game-changer for your focus and productivity. These are my top tips to support brain health naturally so you can fulfill your intentions for 2024 and beyond.
Why is brain health important?
When people begin a wellness journey, they often neglect to think about their brain, but I believe that brain health should be a key priority in your wellness routine. A healthy brain positively influences almost every other aspect of your body: gut health, weight, hormones, energy levels, sleep, mood, skin health, and more. Every function in your body starts in the brain, and a brain that’s operating at half capacity is undoubtedly going to have an effect on your physical body. A healthy brain means:
more energy to fulfill your daily tasks
more creativity to set you apart in your career
better concentration to fully absorb the things you learn
motivation to be productive and accomplish all your goals
better immunity to keep you free from disease
enhanced vitality and longevity later in life.
By adding brain health to your wellness routine, you will likely start to feel less anxious, less stressed, and less overwhelmed. Instead, you will begin to feel more motivated, focused, and enthused about your life in general. Let’s explore my top tips to support brain health naturally.
1) Prioritize Sleep: Quality sleep is the cornerstone of cognitive well-being. If you have trouble sleeping through the night, or you don’t get your 8 hours, it’s worth considering some changes to your “sleep hygiene.” Sleep hygiene refers to your environment and behaviors surrounding bedtime that greatly influence how well you sleep. Ensure your sleep environment is calm, comfortable, dark, and quiet. Try sound machines, sleepy girl cocktails, and putting your phone on “do not disturb” an hour before bed time. Make sure you are protecting yourself from blue light throughout the day with blue light glasses and turning your phone not “night shift” mode. Remember, optimal brain health, just like so many other things, starts with quality sleep... so don’t undervalue this! Adequate rest has been proven to enhance memory, problem-solving skills, energy levels, and focus.
2. Consider supplementing with herbs. Supplementing with gingko can increase blood flow and circulation to the brain, which improves focus and productivity. Turmeric has anti-inflammatory and antioxidant properties that support the brain, and ashwaganda has positive effects on oxidation as well (by the way, oxidation refers to these little molecules called “free radicals” that, left unchecked, can cause lots of harm in the body and lead to aging, disease, damaged DNA, and neurodegenerative diseases - antioxidants like turmeric and ashwaghanda counteract these effects, which is why it’s so important to get them in your diet!). In addition to herbs, medicinal mushrooms are also a supportive way to enhance brain health. Mushrooms like lion’s mane, resihi and chaga are most powerful for brain health as they have neuroprotective properties that support nerve cells in the brain and nervous system. Make sure you talk to a doctor or practitioner before adding supplements to your routine.
2. Hydration: Staying hydrated is directly associated to feeling clear headed and focused, and dehydration can not only impair concentration, but also lead to fatigue and mood swings. Aim to drink half your body weight in ounces per day. If you have a hard time drinking plain water, try flavoring your water with lemon and mint, or drinking herbal tea. Invest in a good water bottle that keeps things cold throughout the whole day, and keep it front and center while you work, drive, etc so that you remember to drink!
3. Focus on gut health: The gut and the brain are in close connection with one another, so if you have digestive distress, there is more and more research to support that this will affect your brain, too. Fuel your mind with gut healthy nutrients like pre/probiotics and fiber, and consider adding nutrient-rich foods that support cognitive function, like omega-3 fatty acids found in fish, flaxseeds, and walnuts, and antioxidant-rich fruits and vegetables (in other words, eat the rainbow!). Consider whole grains/natural carbohydrates over white breads & pastas, and opt for natural sweeteners like honey over artificial sugars and added sugars. Over time, you will start to notice improvements in your gut health, which will influence your brain with sustained energy and mental clarity.
4. Embrace Mindful Movement: Exercise is a powerful tool for brain health, but it doesn’t have to be extreme. Mindful Movement is about moving the way your body wants to move, not forcing your body to sprint on a treadmill (unless that’s what you are craving that day!). Even the gentlest movement like taking a walk can enhance blood flow to the brain. Exercise triggers the release of neurotransmitters like dopamine and serotonin, contributing to improved mood, focus, and alertness.
5. Incorporate a mindfulness practice: A big part of accomplishing your goals is staying motivated, and the fastest way to kill motivation is with too much stress. Incorporating mindfulness practices into your routine can both reduce stress and enhance productivity simultaneously. There are many ways to practice mindfulness: meditation, deep breathing exercises, or yoga are the most popular, but you can also create a mindfulness practice that coincides with everyday chores. For example, every time you do the dishes, practice being fully present: feel the qualities of the warm water and soap, tune into your breathing and slow it down, notice the sounds around you, feel your feet on the ground. This is a great way to add mindfulness to your routine without adding any additional time to your day. Mindfulness has been shown to calm the mind, improve attention, and boost overall mental well-being. Consistent mindfulness can even lead to positive structural changes in the brain.
6. Expose your eyes to sunlight in the morning: Sunlight is a natural mood enhancer and a key source of vitamin D, and research suggests that early morning sun exposure can help boost immunity, lower anxiety/stress, and improve sleep (which also improves brain health!) Spend 15-30 minutes outdoors each morning to soak in the sunlight and breathe in fresh oxygen. This habit will undoubtedly have a positive impact on your mood, stress levels, immune system, and sleep.
8. Schedule Breaks: While striving for productivity, remember that your brain works best when it gets a break. It’s all too easy to overwork yourself and “crank out” a work project, but after a certain point, productivity and focus starts to decline if the brain doesn’t get a break from all the heavy work. Think about it - you can only run for so long before you start to slow down. The brain works the same way. Set timers for short breaks during your work or study sessions and use this time to go for a walk, enjoy a gut healthy snack, do your mindfulness exercise, or connect with loved ones. Not only does this boost focus and productivity, but it also prevents burnout and keeps cortisol at bay.
10. Keep stimuli at bay: Did you know our brains take in more information in 1 week than our grandparents did in their entire lifetime? There is such a thing as too much information. I recommend turning off all notifications that aren’t necessary like instagram likes, app notifications, etc. I also suggest setting your phone on do not disturb while you’re working so that even emails and texts don’t disturb you while you’re in a state of focus. It’s important to stay informed, but looking at the news first thing in the morning is not helping your brain set up for a productive and positive day. Apart from emergencies and urgent matters, you should have the power to choose when you receive stimuli and inputs from your phone, instead of the stimuli having power over you.
Remember, the journey to enhanced focus, productivity, and motivation is a holistic one. Experiment with these approaches, find what works best for you, and make them a consistent part of your daily routine. A nurtured mind is a powerful one, ready to tackle life's challenges with clarity and vigor.
