10 Things to Do Daily to Help Your Brain
This article was written by Dr. Joseph Mercola. www.mercola.com
Story at-a-glance
Given the fact your brain impacts all aspects of your life — from happiness and health, to relationships and rest — it's important you understand how to take care of it
With more than 5 million Americans living with Alzheimer's disease and as many as 16 million expected to suffer with it by 2050, caring for your brain is something you cannot afford to ignore
Aging and genes may not have the final word about the fate of your brain because its lifelong neuroplasticity enables you to positively influence its health on an ongoing basis
The actions, attitudes and thoughts you have today, as well as the daily choices you make, all play a meaningful role in your brain's health
A few of the 10 actions you can take to positively affect your brain include eating a healthy diet, getting sufficient exercise and sleep, being creative, managing stress and cultivating optimism
Editor's Note: This article is a reprint. It was originally published March 1, 2018.
Even though your brain affects everything you do, you probably don't give it — literally — much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life — from happiness and health, to relationships and rest — it's important you understand how to take care of it.
While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brain's lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brain's health.
With more than 5 million Americans living with Alzheimer's disease and as many as 16 million expected to suffer with it by 2050,1 brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain.2
1. Get Proper Sleep
About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived.3,4 You may be suffering from sleep deprivation if you work the night shift, have a sleep disorder such as sleep apnea or spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age.
Dr. Paul Mathew, neurologist and assistant professor of neurology at Harvard Medical School, underscores the value of sleep to your overall health and well-being. He says:5
"Sleep is a critically important component of human existence. On average, humans spend about 25 to 35 percent of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and, if left untreated, dire consequences.
"Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness … chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction."
The National Sleep Foundation offers three tips to support your body's need for quality sleep:6
Vary your wake-up time on the weekends no more than an hour from your weekday schedule to better support a consistent sleep-wake schedule, also known as your body's circadian rhythm
Take a 20-to-30-minute nap on weekend afternoons, ideally between 2 p.m. and 3 p.m.
Keep your naps on the shorter side to avoid feeling groggy or cranky after them, and especially to prevent feeling too awake at bedtime
Whatever your approach, research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. If you are not sure how much sleep you should be getting, review the sleep needs according to your age. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns.
2. Train Your Unconscious Mind
According to the documentary "Automatic Brain: The Magic of the Unconscious Mind," your subconscious mind manages about 90% of everything you do whether you are asleep or awake.
You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your "automatic," or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot.
Because your subconscious plays such a big role, you will benefit from a better understanding of it, which will help you leverage it to your full advantage. Writing in Psychology Today, Matt James, Ph.D., president of The Empowerment Partnership and master trainer of neuro-linguistic programming, assigns several qualities to your unconscious brain. Among them, states James, your unconscious brain:7
• Acts like a young child — Similar to a young child, your unconscious mind needs clear, detailed directions and lots of reminders. It takes instructions literally, so be sure to give it specific (and positive) guidance.
• Communicates through emotion and symbols — To get your attention quickly, your unconscious mind uses feelings, imagery and symbols. It's your job to discern what they mean.
• Deals with positives only — Negative words like "don't," "no" or "not" are largely ignored by your unconscious mind. For this reason, it is better to say, "I am going to improve my health by avoiding smoking" as opposed to "I don't want to smoke." You can also use creative imaging to center your mind on positive thoughts.
Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by:8
• Expressing yourself artistically — Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you don't need to be a great artist, just open to the creative process.
• Rehearsing desired outcomes — A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality.
By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes.
• Reviewing before bed — A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams.
3. Focus on One Task at a Time
Multitasking is perceived to be more efficient than a single-minded focus, but you'll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities.
Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. The study authors said: "People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time."9,10
So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results.
4. Exercise Regularly
If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If you're over 40, it's especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. Fortunately, doing the right type of exercise can help you counteract these declines.
To achieve optimal benefits, you'll want to establish a comprehensive exercise program that includes high-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day.
Avoid sitting as much as possible — limiting your sitting to three hours a day or less. Prolonged sitting is a risk factor for chronic disease and early death — even if you are very fit and exercise regularly.
In terms of the effect exercise has on your brain, scientists have suggested it can trigger a change in the way your amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimer's.11 Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimer's have less PGC-1alpha in their brains.
A meta-analysis of 19 research studies published in the British Journal of Sports Medicine12 suggests exercise has strong, positive effects on the brains of individuals ages 6 to 35. The study authors said, "acute physical exercise enhances executive functioning" in preadolescent children, adolescents and young adults.
5. Write Down Your Thoughts
The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it.13,14 The study authors stated:15
"[E]ven when laptops are used solely to take notes, they may still be impairing learning because their use results in shallower processing. In three studies, we found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand.
"We show … laptop note takers' tendency to transcribe lectures verbatim, rather than processing information and reframing it in their own words, is detrimental to learning."
In addition, getting your thoughts down on paper can help you remove "mind clutter," especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind.
When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. This is true even if you are doing everything else — diet, exercise and sleep, for instance — "right." Over time, as you stick with this habit — ideally as a weekly or even daily activity — your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware.
If you are not sure how to address the issues and concerns that surface as you write them on paper, you might try the Emotional Freedom Techniques (EFT). It is a handy tool that involves light tapping over the major energy meridians of your body. EFT is quick and painless, and you can use it as often as you need to unload emotional baggage.
6. Eat a Healthy Diet
The following dietary recommendations are vital for maintaining brain health and staving off Alzheimer's:
• Eat real food, ideally organic — Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides.
• Replace refined carbohydrates with healthy fats — Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-based omega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil.
Healthy fats support your mitochondria, a topic addressed more thoroughly in my book "Fat for Fuel." Healthy fats to add to your daily diet include: