Want to keep your brain in tip-top shape to help you juggle your hectic schedule with a clear mind? Functional medicine doctor and “New York Times” best-selling author Mark Hyman credits six habits with keeping his brain sharp. He says, “When your brain is functioning well, you have more energy and life just gets better.”
This is his six-step daily brain health routine:
- Eat healthy fats - Our brains are made up of at least 60% fat and essential fatty acids are some of the most important nutrients for cognitive functioning. Hyman says monounsaturated fats, like nut butters, olive oil and avocado, as well as polyunsaturated fats, found in walnuts, salmon and flax seeds, are some of the healthiest sources.
- Prioritize protein - “We need about 30 grams of protein per meal to build muscle,” Hyman says. “When you lose muscle, you age faster and your brain takes a huge hit.” That’s why eating protein with every meal is part of his daily brain health routine.
- Eat colorful plant foods - Try to fill 75% of your plate with multi-colored fruits and vegetables, which are loaded with brain-boosting phytonutrients.
- Avoid sugar or processed carbs - These foods have been shown to lower certain proteins in the brain that are responsible for learning. Plus, processed foods and refined sugars may lead to inflammation, which makes energy less available to the brain.
- Get moving - Even if it’s just a quick 15-minute walk, it has benefits. “Exercise improves memory, learning, and concentration,” Hyman says. “It also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.”
- Relax and calm the mind - He recommends learning how to actively relax, with brain-supportive relaxation techniques including meditation, learning a new skill, even listening to music.
Source: Mind Body Green
Photo: Getty Images