Making healthy food choices are also vital to your brain’s well being. You might want to start by cutting the unhealthy fats from your diet. Some fat is actually good for you. Your brain actually benefits from healthy omega-3 fats - like you get from walnuts or salmon. We've even been buying some organic milk recently that is fortified with omega-3 fats.
Choosing too many of the other - especially trans fats can cause cholesterol buildup. This can reduce the oxygen supply to your brain by almost 20 percent over time. Instead, load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.
Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages efficiently. Eat lots of leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power!
Eating healthy foods can have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise! Get your protein early in the day to fuel muscle growth and give your body an extra boost while working out!
For lunch - toss some dark red kidney beans in your salad. ( Try a low-calorie vinaigrette dressing on the side. ) Mix some frozen or fresh blueberries and strawberries in plain, nonfat yogurt! The antioxidants in them will help ward off workday stress. Then enjoy a tasty dessert with a small piece of dark chocolate! The chocolate will lift your mood, and the natural stimulant found in cocoa gives your energy level a pleasant mid-day boost!
For dinner, give your brain-power a boost with a piece of salmon. Add a side salad with leafy greens and spinach to increase folate levels and help keep depression at bay. During the day - try healthy snacks – like celery or a few ounces of low-fat cheese between meals.
If you find yourself getting a little low on patience - growing irritable or unfocused, take a little break and munch on an apple or a handful of walnuts and some dark chocolate! These help stabilize your blood sugar levels and help you avoid those mid-day energy drains!
If time permits - take a mental break for a few minutes. Close your eyes and focus on your breathing. Take a few slow, deep breaths and then return to breathing normally. Clear your mind of whatever you’ve been worried about or working on. Think about something pleasing – your memories from a favorite vacation. Think about the sights, sounds and smells of a day at the beach – or one of your favorite places in nature! Nature has a real calming effect – so try to get outside for even a few minutes if you can for your momentary escape!
Wherever you make your escape - clear your mind. Forget about or divert your attention away from everything cluttering up your mind! Focus instead on a single pleasant thought. Stretch your body – slowly! You’ll soon feel a renewed sense of energy and clarity!
Take care of your health – invest a few minutes each day for healthy habits. Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!
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