How to improve your brain health
Do you ever:
If so, you may be battling with brain fog, a term used to describe certain symptoms that affect your ability to think properly.
With today’s stressful and busy lifestyle, more and more people are battling to keep on top of everything. If you’re overwhelmed, you may begin to feel exhausted, upset, irritable and distracted.
Brain fog doesn’t need to affect your quality of life anymore. Here’s how you can improve your brain health:
1. Exercise - What type of exercise should you do?
There are countless reasons why you need to keep physically active. Your brain health is one of the biggest reasons.
Researchers at the University of British Columbia found that regular exercise, the kind that gets your heart pumping, may increase the size of the hippocampus. The hippocampus is the area in the brain that helps verbal memory and learning. Other studies have shown that people who exercise have a greater volume in the part of their brain that controls thinking and memory.
The other benefits of exercise for the brain include reducing inflammation, reducing insulin resistance and improving cell health - and even improving the abundance and survival of new brain cells.
Exercise also improves your mood and quality of sleep while reducing stress and anxiety. These problems often contribute to brain fog.
Do you need more energy? Find out 5 healthy ways to get energy to perform your best in 2019.
2. Sleep - How much sleep do you need?
Most healthy adults need between 7 and 9 hours of sleep every night to function properly. Just one night without sleep can affect your brain. So, imagine how a long term poor sleeping schedule can affect you.
Ever wonder why people spend so many hours in a casino? Casinos are designed to keep you inside and up for long periods of time. The loud noise, bright lights and closed off space - preventing you from noticing time going by - keep gamblers in long after the should be in bed. Duke University researchers did an interesting study. They compared individual's gambling decisions after a proper night’s rest and after a sleepless night. Individuals who did not sleep made riskier decisions than those who didn’t. Overall, the sleep deprivation made them less sensitive to negative consequences. Obviously, casino owners know this all too well.
Sleep also enhances your memory, creativity and brain power. According to research done at Harvard, people are 33% more likely to infer connections among distantly related ideas after sleeping.
3. Vitamin D - How do you increase vitamin D levels?
Women are often told to get enough vitamin D while pregnant so that their baby’s brain develops properly. After birth, the child needs enough vitamin D for their brain to function optimally. When it comes to adults, low vitamin D levels are associated with poorer brain function. Researchers have found that the hippocampus and cerebellum of the brain have metabolic pathways for vitamin D.
Getting some sun exposure can increase your vitamin D levels - but spending too much time in the sun can be harmful. The best solution is to take a vitamin D supplement. This way you can make sure you get enough vitamin D for your brain to function properly.
4. Optimise your gut health - How can you improve your gut health?
Digestion is our centre or core which affects all points or parts of our body. At Sfera, we focus on improving your gut health, which improves your overall health.
When it comes to your brain, your gut bacteria transmits information to your brain via the vagus nerve, the tenth cranial nerve that runs from your brain stem into your enteric nervous system. Although this sounds extremely complicated, it basically means that your gut health can affect your mood and brain health.
5. Challenge your brain - How do you challenge your brain?
Never stop learning - no matter how old you get. Scientists have found that challenging your brain with new activities can help build new brain cells and, at the same time, strengthen connections between them.
Stop wasting your time on passive activities, such as scrolling on social media or watching TV. There are countless ways to challenge your brain, including:
- Learning to play a musical instrument
- Learning to speak a foreign language
- Social activities
- Crossword puzzles
- Number challenges
6. Nootropic supplements - which supplements are best?
Nootropics are natural supplements that can improve your brain function. They are especially useful for improving memory, creativity, alertness, productivity and mood. Nootropics are very different from most other stimulants, illegal drugs and mood-altering prescriptions.
Sfera provides nootropics that are natural and highly effective, non-toxic and non-addictive. We suggest using the following combination of supplements for optimal results:
Contact Sfera Bio Nutrition
We’re passionate about natural products. Speak to us if you’d like to find the best supplements for you!