Your brain runs everything you do. Yet most of us spend more time thinking about our bodies than our minds.
The good news is that everyday habits make a real difference. Here are ten simple ways to support your brain health.
Why brain health matters
The Alzheimer's Association points out that many of the same habits that protect your heart may also protect your brain. Sleep, movement, food and social connection all play a role.
The Chinese medicine view
Chinese medicine connects clear thinking to several organ systems.
- The Heart, which houses the Shen, or mind. See What is Shen
- The Spleen, linked to focus and overthinking
- The Kidney, which stores jing, said to nourish the brain
Brain fog, in this view, often points to a tired Spleen or stuck dampness.
10 brain health tips
1. Sleep well
Sleep is when your brain clears waste and stores memories. Adults need 7 to 9 hours. See Natural Remedies for Sleep.
2. Move your body
Regular exercise gets blood flowing to the brain. Aim for movement most days.
3. Eat for your brain
Leafy greens, berries, fish, nuts and olive oil show up again and again in brain healthy eating patterns.
4. Stay hydrated
Even mild dehydration can make it harder to focus.
5. Learn something new
A language, an instrument or a new recipe. Challenging your brain keeps it engaged.
6. Stay social
Regular connection with friends and family is good for your mind.
7. Cut back on sugar
Big blood sugar swings can leave you foggy.
8. Practice mindfulness
Meditation and slow breathing can help with focus and stress. NCCIH summarizes the research.
9. Take screen breaks
Constant notifications fragment your attention. Try a phone free hour each day.
10. Consider herbal support
- Ginkgo (Bai Guo Ye) Tincture. NCCIH notes that large studies have not found ginkgo prevents memory decline, and it can interact with blood thinners
- Organic Lion's Mane Extract Capsules
- Healthy Brain Pills (Jian Nao Wan), a traditional Chinese formula
- Polygala (Yuan Zhi) Tincture, traditionally used to calm the mind and support clear thinking. See our polygala guide
Talk to your doctor before starting any supplement, especially if you take other medications.
When to see a doctor
Memory changes that affect daily life are worth a conversation with your doctor. Many causes, like thyroid problems or vitamin deficiencies, are treatable.
Shop Brain Health, Mental Clarity and Focus
Sources
- Alzheimer's Association. 10 Healthy Habits for Your Brain. alz.org
- National Center for Complementary and Integrative Health. Ginkgo. nccih.nih.gov
- National Center for Complementary and Integrative Health. Meditation and Mindfulness, Effectiveness and Safety. nccih.nih.gov
- Sleep Foundation. How Much Sleep Do You Need? sleepfoundation.org
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.