Boosting Brain Power

Boosting Brain Power: Daily habits for enhancing mental clarity

Sometimes it feels hard to get your brain going. Whether it is a Friday afternoon when your brain is starting to power down after a busy week or Monday morning, a time notorious for low brain energy. Brain function is influenced by many factors such as hormonal changes, ageing and stress, so we are all going to feel like we are flagging at some point in time. However, if you feel focus is a frequent issue, you might like to look at your daily routines.

Diet and lifestyle can have a huge impact on how our brains work. This is because our brain has some basic needs in order to function. Like the rest of the body, it needs food, water, relaxation and maintenance.

What is important for optimal brain function?

Sleep

Sleep is when the brain gets a bit of time to work on itself. Whilst you are sleeping the brain sorts through information that has been retained from the day. It files what is needed and trashes what is not, leaving space for information gathered the next day. It also gets to spring-clean the brain cells and make any necessary repairs. When you don’t get enough sleep, this can affect your brain’s ability to store any new information, memory and brain function.

Water

Dehydration can affect our focus, memory and cause headaches. This is because brain cells need water to pass electrical signals to each other, which is how they communicate and pass information. Poor brain cell communication means poor mental energy and thinking.

Glucose (simple sugar)

Glucose is the simplest source of energy in the body and most of our food eventually ends up as glucose. This travels around the body in our bloodstream, which is how it gets to the brain, where it is used to fuel the brain cells. The brain’s need for energy is so important that when we run low on sugar it tends to get priority.

Good circulation

Having good blood circulation to the brain is important for bringing in glucose and oxygen which power the brain cells and to remove waste products.

These are fairly basic requirements, but how do they translate into healthy daily habits and routines to ensure optimal brain function?

Good habits for better brain function

Good drinks

·        Drinking water throughout the day is perfect for keeping the brain fresh. Keeping a water bottle on the desk or with you when you are out and about is ideal for hydration.

·         Although caffeine drinks are tempting to give the brain a wake-up call they are stimulants, which in excess can be detrimental and trigger our stress chemicals leading to overstimulation which affects clear thinking, anxiety and sleep issues.  Also, caffeine is dehydrating, again not ideal for the brain -  so have caffeine drinks in moderation (max 1 – 2  a day). Green tea can be helpful as it contains theanine, a natural chemical that supports calm but also focus.

Balanced blood sugar 

·       Eating meals at a regular time is important for maintaining constant blood sugar. Have you noticed that if you eat late or miss a meal you get irritable and struggle to think straight?

·       High-carb meals (e.g. rice, pasta, bread) or sugary snacks/drinks cause a surge of glucose, followed by a huge crash.  Many people fall into this trap by having a carb-loaded lunch followed by afternoon fatigue and brain fog.   Try to keep carb portions in moderation and combine them with foods that metabolise more slowly and give more constant energy. These are good fats (like avocado, olive oil, nuts, seeds) and protein (e.g. tofu, meat, fish, eggs).

Exercise

·        Exercise is important for health circulation, which takes oxygen and glucose to the brain for sharp thinking.  If you are focused on a task take time to get up now and again, have a walk round, or do some stretches to rev up your circulation.

·        Daily cardio exercise walking, running, biking, swimming or the gym can maintain healthy circulation. Even 20 minutes a day will help.

·        Exercise helps to reduce stress which impacts our clear thinking.

·        Exercises like yoga, Pilates and tai chi support good breathing. This helps improve oxygen levels in the brain and helps relaxation.

Sleep

·        Make sure you are getting enough sleep and good sleep quality. 

·       Avoid devices at night if you are having trouble getting to sleep, as the blue light affects melatonin release. Melatonin is our sleep hormone needed for falling asleep and healthy sleep pattern.   

·       If you are having trouble sleeping, HeadRest can support a good night's sleep. 

·        If you implement these routines, you should notice a bit of improvement in your brain function. But what if we still need a little more?  There are times when stress and busyness can get on top of us and we a little brain boost. Are there any nutrients that can support the brain energy, without the negative effects of stimulants like coffee?

Nutrients for brain energy

B Complex

This is a collection of key B vitamins, essential for mental and physical energy.  They are used to create energy and in our metabolic processes where we convert food into glucose. 

B vitamins are important to support the nervous system, which makes them essential at times of stress.  They also are needed to make our brain chemicals, such as hormones and neurotransmitters, so we can maintain a positive and balanced mood (like dopamine, serotonin, GABA, and adrenal hormones)

Since B vitamins are water soluble they are not stored for long in the body.  This means that they need to be consumed daily.  Good sources of B vitamins include fish, meat, eggs, grains, leafy green nuts and seeds.

Taking a B vitamin supplement is a great option for those looking to support mental energy in the morning.

L Theanine 

As mentioned theanine is a chemical found in green tea.  Tea drinking is thought to bring us calm and L Theanine could be one of the reasons why. As an amino acid, it supports the brain in the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. It is also used by the body to create the neurotransmitter GABA, which manages overstimulation in the brain. This is done by supporting the brain chemicals serotonin and dopamine which have a calming effect.   This means that L Theanine is useful when we need to be calm but also clear-minded.  Additionally, research also shows that L Theanine helps with stress management and supports good sleep.

The unique combination of B complex and L Theanine can be found in Braveface Be Sharp. A great way to start the day or to support those afternoon slumps. 

If you need more support and advice for routines and better brain energy you can set up a free chat with our naturopath.