Stress management is key for the brain. Sleeping well and deeply 7 to 9 hours nightly is important and critical for brain function. Mindfulness decreases stress. Exercise increrases insulin sensitivity and is great way to manage stress. Exercise has a strong effect on gut health and encourage diversity of bacteria especially if done outdoors. The microbes you grow can affect how well you sleep. You can prioritize your brain function by changing your diet. Eating more fibre, reducing your fat consumption and reducing sugar in your diet supports a healthier microbiome.
Eat pre-biotic foods that good bacteria love (asparagus, broccoli, jicama, leeks, garlic, dandelion greens). Plants are better for brain health but if you choose to eat meat, make sure it is organic and grass fed and that it is raised without antibiotics. Eat probiotic foods (fermented foods) which encourage more microbial diversity and lower inflammation in the form of kim chi, sauerkraut, yogurt. Start with just a few forkfuls if you new to incorporating these foods.
Some saurated fat is good for the brain in the form of avocadoes, olives, olive oil; a small amount of coconut oil is good for the brain. but lower saturated fat is best for overall brain function. Omega 3 fats are critical for lowering inflammation and can be found in small clean fish (SMASH), hemp seeds, ground flax seed, chia seeds, and wild seafood. You can get your levels of fatty acids tested if you are interested. In the meantime, keep eating a healthy diet to influence brain function.
Avoid consuming pesticides and herbicides by choosing non-GMO organic foods when possible. Remember you can grow new neurons through a healthy diet and regular exercise. 12 months of brisk walking every day helps with memory formation and reverses decay in the brain. Sleep flushes out waste in the brain via the glymphatic system so ensure you get a good sleep every night for 7-9 hours, Keep working at your brain health! Meditation done regularly can increasee the size of your hippocampsus and help you remember more. Aim for 30 minutes twice daily if possible.