Zombies, witches, machete-wielding maniacs, the typical horrors of Halloween have nothing on your shrinking brain. That’s right. SHRINKING BRAIN. Prepare to be scared.
You may feel perfectly healthy, but your brain is shrinking and you are losing as much as 0.4% of your brain mass every.single.year. Obviously this isn’t good news. A shrinking brain means loss of memory and mental sharpness, severe depression and even premature death (cue the sound of that machete-wielding maniac).
Take heart on this darkest of days. There are things you can do to prevent your brain from shrinking further and improve your brain health!
Get a good night’s sleep (every night). This is critical. Every hour of reduced sleep duration= a 0.67% decrease in cognitive function!
Don’t smoke. I don’t think we need to go into much more detail about this one, but we’ll just add that smoking is associated with faster brain shrinkage and poor brain health.
Feel free to indulge in a little light alcohol consumption (this is our favorite tip), but don’t overdue or you’ll only make things worse for your brain (not to mention your liver…) A standard drink= 14.0 grams or 0.6 ounces of pure alcohol.
Supplement with B vitamins, specifically a combination of folate, vitamin B12 and vitamin B6. B vitamins regulate homocysteine, which if unchecked, can lead to significant brain shrinkage and dementia.
Indulge in Omega 3 fatty acids. Salmon, walnuts, sardines, beef (specifically grass-fed), soybeans, flaxseeds, tofu, shrimp, brussels sprouts, and cauliflower are some of the foods that are rich in Omega 3’s.
Have a daily dose of pomegranate. Studies have demonstrated significant improvements in cognition and memory among those who consume 8 ounces of pomegranate juice daily!
Find a way to get Resveratrol (a major component of red grapes and other dark fruits) into your body, whether you like to drink red wine in moderation, or you can simply take a Resveratrol supplement.
Cognitive stimulation and training helps grow more brain cells which counteracts against brain shrinkage.
So, while there is no denying that you should be worried about your shrinking brain, at least now you know that there is hope when you take the proper steps to maintain better brain health!
Be sure to follow our blog for more lifestyle & health tips. And, you can always benefit your brain when you play Fit Brains fun brain games! Try Fit Brains for FREE now!
Bad News: It’s Monday morning. Coffee is not working. Schedule for the day involves a lot of thinking, talking, and moving.
Coffee is not the only solution to life’s problems.
Weekday mornings are never appealing to the brain. However, there are certain things you can do to ease the torturous time and effort to wake up, refresh, and energize your mind. Check out our tips below:
Drink Water — Drink a glass of water immediately after you wake up to kick up your metabolism and de-fog your brain.
Don’t “Snooze” — You’re setting yourself up to feel lazy & unmotivated throughout the day when you delay waking up and hit “snooze” multiple times in the morning. Pick a time that gives you enough sleep but also enough time to go through your morning routine without rushing, and wake up when your first alarm rings.
Open the Blinds — Sunlight has a direct effect on the activity in our brains. When we deprive our brains of light, we will stay in a groggy, sleep-like state of consciousness. Bright light helps shift our brain waves to higher frequencies and triggers the release of brain-happy neurotransmitters like serotonin and dopamine.
Exercise in the Morning — The act of exercising in the morning might sound horrendous if you’ve never done it, but besides obvious health reasons, it’ll actually give you more energy throughout the whole day. Try sleeping in your workout clothes to lessen the chances of making excuses in the morning.
Turn up the Music — Listen to some upbeat tunes as you get ready in the morning. Studies have shown that music is the one stimulus that lights up the entire brain on a PET scan. Music helps the brain release dopamine, a neurotransmitter that helps to regulate the brain’s pleasure and reward centres, as well as emotional responses and motivation.
Take a Cold Shower — No explanation needed. It’s horrible. But it works.
Don’t treat Coffee like a “Drug” — On days you feel more energized, try to forego the coffee, or at least try cutting down the amount you drink everyday. If you absolutely need a pick-me-up, try drinking some brain-healthy green tea instead!
Eat Breakfast — Take the phrase “breakfast is the most important meal of the day” seriously. Breakfast gives your brain vital nutrients that it needs in order to optimally carry out mental processes throughout the day. Think of it as fuel for your body, without it, you’ll run out of fumes! Try including some brain-healthy foods in your breakfast diet.
Talk to Someone — Engage in some light chit-chat with a family member, friend, or co-worker in the morning. Even though you might not feel like it, taking the initiative to engage in a conversation really helps to get your mind & body out of a “zombie-like” state.
Play Fit Brains — Prep your brain for a new day’s workload by spending a few minutes playing Fit Brains brain games. Fit Brains exercises help stimulate and entertain your mind. You can play Fit Brains on any web browser or train on-the-go with our iOS, Android, or Amazon app!
Do YOU have any “wake-up” tips of your own? Share with us in the comments below or on Twitter or Facebook using the hashtag #wakeupbraintip!
A healthy, vegan, gluten-free dessert that’s jam packed with brain nutrients…and is delicious? It exists! Let us present you the Blueberry Banana Tart recipe!
How the ingredients from this recipe will improve your brain health:
Blueberries: Protect the brain from oxidative stress, reduce the effects of age-related brain diseases, improves learning capacity and motor skills, boost memory & concentration, stimulate the flow of blood & oxygen to the brain. Super brain food!
Bananas: Provide energy & electrolytes for the brain, improve cognitive function, protect the brain from oxidative damage, and are a great mood booster & balancer.
1 Cup Water (we like to substitute with soy/almond milk to make it creamier!)
1/3 Cup Steel Cut Oats
Honey or Brown Sugar
Optional Brain-Healthy Toppings:
Berries (e.g. Blueberries, Blackberries)
Nuts (e.g. Almonds, Walnuts, Cashews)
Seeds (e.g. Sunflower seeds, Pumpkin seeds)
Putting it all Together:
Bring water (or milk) to a boil
Add oats, reduce heat to low
Stir in a little honey or brown sugar to sweeten
Simmer for 15-20 minutes (or however long the package says) until water is absorbed
Add toppings of your choice & enjoy!
Leave a comment below & let us know how the recipe worked out for you & suggest your own variation! Check out the Fit Brains‘collection of recipes, we will add new brain healthy recipes every couple of days so visit often!
A great snack that helps rejuvenate the brain after draining amounts of studying, work, chores, etc.! Check out the Fit Brains‘collection of recipes, we will add new brain healthy recipes every couple of days so visit often!
Purple Monster Smoothie
What you Need:
2 frozen bananas, chopped
1/2 cup frozen blueberries
1 cup orange juice (or soy milk)
1 tablespoon honey
1 teaspoon vanilla
Putting it all Together:
Place bananas, blueberries and juice in a blender and puree.