Thread by @morellifit

The most neglected aspect of health:

Brain Health.

Taking care of your brain is vital for preventing Alzheimer's, dementia, strokes & much more.

Here's everything you can do to protect & heal your brain:

(A value-packed thread)

Supplementation for the brain.

Out of all the extensive research on supplements & their effects on the brain...

Here's what works best:

• Omega-3 fatty acids, particularly DHA and EPA.

DHA is a major structural component of the brain & is crucial for cognitive function, while EPA has anti-inflammatory properties.

• B Vitamins (B6, B9 - Folic Acid, B12).

Reduces homocysteine levels in the blood, a compound linked to an increased risk of cognitive decline & dementia.

• Ginkgo Biloba (Herb).

Improves blood flow to the brain, which enhances cognitive function, memory & focus.

• Vitamin D.

It has neuroprotective properties, including the regulation of neurotrophic factors, reducing inflammation, & supporting neurotransmitter synthesis.

Foods for the brain.

Out of all the extensive research on foods/nutrients & their effect on brain health...

Here's what works best:

• Fatty Fish (Salmon, Mackerel, Sardines).

These fish are rich in omega-3 fatty acids, particularly DHA and EPA, which are essential for building brain & nerve cells.

• Blueberries.

These berries contain high levels of antioxidants, specifically flavonoids, that combat oxidative stress & inflammation in the brain.

They also enhance communication between brain cells & improve memory.

• Turmeric.

This spice contains curcumin, a compound with strong anti-inflammatory & antioxidant properties.

Curcumin crosses the blood-brain barrier, aiding in the clearing of amyloid plaques (associated with Alzheimer's) & enhancing memory.

• Leafy Greens (Spinach, Kale).

These greens are packed with brain-boosting nutrients such as vitamin K, folate, beta carotene, & antioxidants.

• Nuts (Especially Walnuts).

Nuts are rich in healthy fats, antioxidants, & vitamin E, which protect brain cells from oxidative damage.

Walnuts, in particular, contain high levels of ALA (an omega-3 fatty acid) linked to improved brain function.

Sleep for the brain.

There's nothing that can deteriorate brain health quite like poor sleep.

Adults who sleep < 6 hours per night increase their risk of developing dementia by 30%.

Our brain needs sleep to clear toxins, increase neuroplasticity, process information/memories, regenerate & much more.

Here's what experts agree on that will help you get an amazing sleep:

• Sleep in a cold (60-67 degrees) & dark environment
• Maintain consistent sleep & wake up times every day
• Create a wind-down routine at night to relax your body
• Don't eat food or drink liquids within 1-2 hours of bedtime
• View sunlight in the morning & avoid bright/blue lights at night
• If needed, experiment with supplements like Magnesium Glycinate/threonate, Glycine, & L-theanine.

Activity for the brain.

Exercise not only increases blood flow to the brain, supports the growth of new neurons, & reduces the risk of conditions such as stroke...

Certain exercises are also great for maintaining brain function & slowing cognitive decline.

Here are the best activities that incorporate both:

• Tennis & racquet sports
• Running/walking
• Lifting weights
• Swimming
• Dancing
• Yoga

These are all amazing for brain health both in terms of increasing blood flow & decreasing cognitive decline.

Hydration for the brain.

The brain is 75% water...

So it only makes sense that hydration will have a massive effect on its health & function.

Here's what the research says on how to properly hydrate:

• Consume 1.5-2.5L of water a day (general guideline)
• Use electrolyte powders (Potassium, sodium, magnesium)
• Be mindful of dehydrating liquids like coffee, alcohol, & sugary drinks

& most importantly, be consistent with this.

Your body can become dehydrated quickly if you live in hot environments or are very active.

These were the 5 key components of brain health.

But there are plenty more things you can do daily to protect & heal your brain.

Here's a long-list of them:

Simple ways to boost brain health & function:

• Read more
• Learn a new sport
• Learn an instrument
• Limit processed foods
• Use the sauna regularly
• Do a puzzle/brain game
• Avoid alcohol & drug use
• Avoid toxic environments
• Prioritize relationships/community
• Engage in meditation/mindfulness

If there's anything I missed here or you have any questions...

Let me know below.

& follow me @morellifit for more health content like this.