Your brain is an incredibly complicated machine. No one knows exactly how complex it is, but scientists estimate you have roughly 86 billion neurons and 85 billion nonneuronal brain cells. That means that in a piece of brain tissue the size of a grain of sand, you will find around 100,000 neurons, with over a billion synapses communicating with each other.
Because of this, neuroscientists are faced with the incredible challenge of making sure this complex machine runs smoothly. This is often much easier said than done. Due to the brain’s complexity, many pharmaceutical drugs on the market today try to fix problems with a wide-brush approach, increasing levels of neurotransmitters like serotonin across the whole brain.
Why Balance Is Important
However, while this sweeping, pharmaceutical approach will often help in the battle with complex problems like depression and anxiety, there are almost always side effects. For a happy brain, more important than the levels of any one neurotransmitter is the overall balance of neurotransmitters in the brain as a whole. With such a massive amount of neurons and synapses firing at once, we need to ensure they are all working together properly, and that means making sure each brain cell has all the ingredients it needs to run smoothly.
But, the balance of these incredibly important ingredients depends on a large number of factors; from your genes to your diet, to how much time you spend outside. And sometimes, especially in young people, this balance isn’t quite perfect. This can make life much more difficult, leading to irritable, anxious, unfocused parents and kids.
What You Can Do
There are some things you can do to help balance your brain; one way is through supplementation with nutrients that support the production and function of neurotransmitters. Here are some suggestions.
GABA – an inhibitory neurotransmitter that helps calm overactive neurons, enhances mood and helps support restful sleep.
5-HTP – an extract from the African plant Griffonia Simplicifolia, 5-HTP is the precursor to the neurotransmitter serotonin, which plays a role in mood, sleep and appetite.
L-Tyrosine – an important amino acid for the synthesis of many neurotransmitters, it is the precursor to norepinephrine and dopamine, which are important in balancing mood and energy.
L-Glutamine – an amino acid important for the brain to make glutamate and GABA neurotransmitters. Glutamate is present in 80% of the brain’s nerve cell and plays a role in learning and memory processes as well as healthy mood management.
Taurine – an amino acid that helps stabilize our nerve cell electrical activity and also promotes the performance of GABA and Glutamine neurotransmitter systems.
There are also other essential vitamins and amino acids that will help your brain establish a healthy equilibrium. Look for products that combine multiple nutrients for a well-rounded approach to brain health, and make sure you buy from quality-driven brands.
At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the focus and energy you need to do the things you love most in life. For our full list of supplements, visit us at BrainMD.
You've probably heard the term "mindfulness."
It's one of the best ways to achieve a state of calm.
Mindfulness practices, such as yoga and tai chi, can help reduce anxious and depressive thoughts and increase focus and relaxation. Mindfulness also can help protect your brain and optimize brain function.
As the organ responsible for everything you are and everything you do, it's always smart to be more mindful of your brain. More…brainful.
If you’re looking to optimize your wellness, here are 12 natural ways to improve your health by putting your brain first…
12 Ways to Remain in a Brainful State of Mind
1. Know Your Brain Type
Just as identifying your abilities, interests, and skills can help you become a more well-rounded person, knowing your Brain Type can help you better understand who you are and why you do what you do. In addition to making you more mindful of your brain, these insights can potentially impact your future career and relationships in significant ways.
2. Mindful Mentality
One of the best ways to achieve a state of calm is with mindfulness. Mindfulness exercises can help reduce mood issues and increase well-being. Well-designed human studies show that daily mindfulness can help lessen stress¹ and improve overall brain health.
3. New Normal
Perhaps you've recently experienced lifestyle changes that have impacted your focus, sleep, and mood. Or, maybe the unique stressors of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed much of the time. You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from dominating your life.
4. Daily Routine
An effective routine is to begin each morning by saying a positive affirmation like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern you can continue throughout the day.
5. Self-care Basics
You’ve probably heard the expression “always take care of number one.” Although that saying might not be the best advice in business, team sports, relationships, or many other areas of life, it holds a great deal of significance when it comes to your personal health. In fact, how you treat your body and brain may well determine your ability to function in an increasingly stressful world.
6. Strong Connections
Social connections can significantly affect your brain, mood, and physical health.² The health habits of the people you spend time with can have a dramatic impact on your own health. It’s wise to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself.
7. Avoid Unhealthy Foods
Proper nutrition is essential to optimal brain function. Unfortunately, the standard American diet is filled with toxic foods that increase your risk for mental and physical problems, as well as issues with your focus, mood, and memory.
Many of these unhealthy foods are:
Highly processed
Pro-inflammatory
Pesticide sprayed
Artificially colored and sweetened
High glycemic
Low fiber
Laden with hormones
Tainted with antibiotics
In place of these harmful foods, be sure to eat a healthy diet…one that includes lean protein, high fiber, and healthy fats. Also, it’s recommended that you eat 9 servings of fruits and vegetables every day.
8. Physical Activity
Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow, deliver oxygen and other nutrients to the brain, and may increase your levels of dopamine. Walking at a brisk pace can help you clear your mind, decrease feelings of anxiousness, improve your mood, and burn some calories all at the same time.
9. Get Restful Sleep
Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. To remain at the top of your game, and to be more mindful of your brain, be sure to get 7 to 9 hours of sleep each night.
10. Memory Support
One of the best ways to support your memory is to set aside some time every day for new learning. Examples: learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Researchers emphasize that the “use it or lose it” principle applies to the brain,³ so be intentional about learning new things.
11. Mood and Stress Relief
Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts or bouts of low mood. Stress can negatively affect your mood and keep your brain stuck in fight-or-flight mode. Also, stress can adversely impact the way your brain and body function, so it’s important for you to implement effective coping strategies.
12. Practice Gratitude
Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing in the morning can improve your mood and promote feelings of contentment throughout the day.
Be More Mindful of Your Brain
Among the many benefits of practicing mindfulness is that it can help reduce stress and induce a state of calm. Also, it may increase your joy and give you a greater sense of purpose in life.
Applying these practical tips can help you become more mindful of your brain.
Take a few minutes and try one today!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
American Psychological Association. (n.d.). Mindfulness meditation: A research-proven way to reduce stress. Retrieved November 20, 2024, from https://www.apa.org/topics/mindfulness/meditation
Martino, J., Pegg, J., & Frates, E. P. (2017). The connection prescription: Using the power of social interactions and the deep desire for connectedness to empower health and wellness. American Journal of Lifestyle Medicine, 11(6), 466–475. https://doi.org/10.1177/1559827615608788
Cheng, M.-F. (2017). Adult neurogenesis in injury-induced self-repair: Use it or lose it. Brain Plasticity, 2(2), 115–126. https://doi.org/10.3233/BPL-160030
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