Happy World Brain Day! Empowering Your Brain Health Without Breaking the Bank
Today, July 22, marks World Brain Day, an annual event celebrated by the World Federation of Neurology. The aim is to raise awareness about neurological disorders and promote brain health worldwide.
But let’s get real—brain health is BIG business. And that business thrives on the idea that you need expensive, expert-driven solutions for your brain health problems. The narrative often pushed is that you’re powerless against your genetic makeup and need costly therapies to cope. However, what they don’t always tell you is that your genes aren’t the final word on your brain’s well-being. In fact, diet and lifestyle choices—many of which are affordable or even free—can have a significant impact on your brain health.
At Integrow Health, we believe in empowering you to take control of your health. That’s why we’re dedicating this blog post to sharing free (or almost free) tips you can implement at home to boost your brain health. We’re saving the supplement talk for another day, and yes, there will be a special offer coming your way soon!
Let’s dive in.
1. Exercise: A Little Goes a Long Way
For many, the word “exercise” is almost a curse. Who has the time? And even if you do, who wants to deal with the aches and pains that often come with it, especially as we age? The good news is that for brain health, you don’t need to run marathons or invest in expensive gear. A little bit of daily movement can make a big difference:
- Walk or stroll for 1-2 kilometers daily.
- Climb four flights of stairs every day.
- Spend five minutes doing light exercises first thing in the morning.
2. Breathe Deeply: Oxygenate Your Brain
You might think you’re already breathing just fine, but most of us don’t breathe deeply enough to supply our brains with the oxygen they crave. Sitting all day compresses our lungs, so make it a point to stand up at least once an hour and take 3-5 deep breaths. It’s free medicine that boosts oxygen and removes excess carbon dioxide.
3. Eat Real Food: Fuel Your Brain
Many will tell you what to eat for brain health, but the key is sticking to real, unprocessed foods. Fish is great for your brain, but it’s not always affordable or safe due to toxins. Instead, focus on:
- Organic fruits, vegetables, nuts, seeds, and meat.
- Saturated animal fats like butter, cream, and tallow, which are excellent for brain health.
Remember, less waste from energy production = better brain health.
4. Spice It Up: Flavor and Function
Your spice cabinet is a treasure trove of brain-boosting ingredients. Spices like turmeric, black pepper, cayenne, cinnamon, rosemary, and thyme have all been linked to improved brain health. Don’t forget to add salt to your diet—about a teaspoon a day (or one-third teaspoon per meal) for optimal brain function.
5. Soak Up the Sun: Vitamin D for the Win
Sunlight is essential for activating Vitamin D, one of the most important hormones for brain health. Aim for half an hour of sunlight daily to improve blood flow and boost brain function. If you burn easily, wear light clothing that blocks UV rays but allows the beneficial infrared rays to penetrate.
6. Play Games: Fun with a Purpose
Social interaction, especially when it’s fun, is a proven way to reduce the risk of dementia. Whether it’s barn dancing, board games, or simply hanging out with friends, make sure to stay socially active and laugh often.
7. Fast Occasionally: Give Your Brain a Break
Fasting might not sound fun, but skipping a meal now and then gives your body and brain a chance to detox and clean up. Try eliminating your smallest meal or replacing it with a high-protein snack like biltong. Your body and brain will adapt quickly.
Now, What to Avoid…
While there are many things you can do to improve brain health, there are also things you should avoid:
- Cut Out Sugar and Sweeteners: Excess sugar is linked to numerous brain health issues, including dementia. Replace sugar with raw honey or xylitol and steer clear of artificial sweeteners.
- Avoid Seed Oils: Oils like sunflower and canola are heat-processed, making them toxic to your body. Stick to natural fats instead.
- Say No to Processed Foods: Factory-made foods are loaded with additives that harm your brain. Avoid them whenever possible.
- Eliminate Wheat: Gluten can damage the gut and blood-brain barrier, so consider cutting wheat from your diet.
- Stop Snacking: Frequent eating spikes insulin levels, which can lead to inflammation in the brain. Stick to regular meals.
- Limit Alcohol: Alcohol may give a quick mental boost, but the waste products it creates can damage brain cells. If you drink, stick to one glass of red wine per day—or skip it altogether if you can’t stop at one.
- Avoid Toxins: Household cleaners, pesticides, herbicides, and certain plastics contain harmful substances. Minimize your exposure and look for non-toxic alternatives.
There you have it! Seven things you can do and seven things to avoid for better brain health—without emptying your wallet.
Happy World Brain Day!
The Team at Integrow Health
