Team Sherzai (or should I describe them as amazing husband and wife team Dr Sherzai and Dr Sherzai) have done an amazing job in collating the essential scientific information that you can use to help your brain to function optimally at all life stages. They have coined the term "preventive neurology." Here are some tips based on their acronym NEURO:
N - Nutrition. In a nutshell (pardon the pun!) eating a healthy diet leads to maximum mental proficiency. Think whole foods, whole grains, legumes, fruits, vegetables, nuts, seeds, flaxseed, chia seeds - eating the colours of the rainbow. And avoiding foods that are detrimental to the brain's function and the brain's ability to essentially clean itself.
Foods to avoid: processed foods, foods high in sugar, salt and saturated fat (saturated fat is found in dairy, cheese, white and red meat, and eggs. Seafood can also contain a fair amount of saturated fats, along with heavy metals that are very bad for the brain).
Want a way to make it delicious? Here and here are some great recipes.
Donning my naturopathic hat, I would also encourage discovery and avoidance of foods that one is allergic or intolerant to such as MSG, preservatives such as sulphur dioxide, and alcohol which impairs detoxification in general and negatively impacts the brain!
E - Exercise. Exercise helps to build the connections between brain cells. Exercise helps to build something called BDNF which has been described as "fertiliser for the brain." For many people, the trick is to prioritise and schedule exercise into our routine. Another way of doing more exercise can be to choose an enjoyable form such as dancing, tai chi, yoga, or a team sport. And for other people, it may involve simply marching in spot while watching the television, or having a standing desk and walking while working.
U - Unwind. Unwinding is a skill that helps abundantly in life. Training ourselves to do this in ways that respect our health, and affirms that we love ourselves is important. This could be through connecting with nature, meditation, exercise etc.
For coaching clients I work with, finding freedom from unconstructive patterns sets them up for building healthier habits, and using more positive mind talk which helps to decrease their stress levels. Self-reflection can be a major ally in unwinding, as we learn about ourselves and what presses our buttons (warning - we can also stress ourselves out - stress doesn't only come from outside sources!).
Many people I've worked with find herbal medicine to be very helpful in reducing stress levels during challenging times in life, and this can be as easy as drinking a few cups of calming herbal tea each day. More people are also reporting to me that they are finding flower essences to be very helpful. I also receive positive feedback from those doing the free Brain Walk provided by Coaching and Leadership International.
R - Restore. A major focus is restorative sleep - a healthy amount of sleep each night, without the use of prescription medication to achieve this! Why you may ask? Restorative sleep helps to cleanse the brain and has been found to be vital to brain health.
O - Optimize. You can think of optimizing as using your brain! This tells your brain that you want to keep using it, that you don't want it to retire! Ways to optimize include undertaking engaging, purposeful activities that challenge you and your thinking such as learning a new skill. And here is where you can get creative! Learning a new skill such as quilting for example, has been shown to have positive effects on the brain. Learning other things such as a new language or learning to use a new computer program can work wonders. Maybe taking a cooking class that teaches how to create delicious brain-healthy recipes might interest you? The sky is the limit!
