4 Tips to Become the Best Version of You This Year
- BrainMD Life
Jingle bells, jingle bells – wait a minute. Hold your reindeer, there. If you are not feeling quite in the holiday swing of things yet, just do it. Let out one giant “Humbug!” and get it out of the way…
Ah, now, that feels better! It is the time of year to look back, take stock and rewrite your negative stories. Set goals for the new year that center around gratitude, strength, and mindfulness.
Try these four expert techniques to get in touch with your healthier, calmer self, the best version of you this year. We can help you slow down your busy brain, create healthier relationships, and ultimately bring your life back under control, all of which increase the likelihood for glad tidings of comfort and joy.
4 Ways to Make the Season Merry and Bright
1. Boost Your Immunity Naturally
No one feels happy and bright when they are sniffling over the Christmas cookies! While no single food will magically fend off the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that researchers may suggest to enhance your immune system:
Zinc-rich foods found in chickpeas and some legumes, oysters, crab, lean meats and poultry
Selenium-rich foods found in barley, broccoli, sardines, tuna, Brazil nuts
Vitamin E-rich foods found in seeds, almonds, peanuts, hazelnuts
2. Slate Time to Tune Up
Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system, kick-start your stamina and keep anxious thoughts at bay. Since consistent exercise is a natural anti-depressant, it can help deflect some of those daily and seasonal anxieties. “Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner,” says Daniel Amen, M.D. “Additionally, an increase in blood circulation [from exercise] may also trigger the release of hormones that ‘warn immune cells of intruding pathogens,’” which may help sidestep sickness while enhancing your mood.
3. Take Your Vitamin D, for Goodness Sake
Vitamin D plays a number of pivotal roles in promoting weight loss, good moods and immunity. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient, says Dr. Amen. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. NeuroVite Pluscombines more than 50 nutrients, including vitamin D and plant extracts in their most active forms, to provide whole body-mind nutrition.
4. Train Your Brain to Bring Joy to the World
Every time you have an unkind thought or a stress-out thought, your brain releases negative chemicals that make your body feel bad, says Dr. Amen. Every time you have a happy thought, or a kind thought, your brain releases chemicals that make your body feel good. Whenever you're happy, imagine that your brain is releasing bubbles with smiling faces, he suggests. And pass them on to the next person who may be mumbling “Humbug” right about now.
Being vital and feeling hearty around the holidays improves your mood and boosts your stamina. (Go chop that firewood already.) To celebrate additional glad tidings, try more of these “good mood” nutrients.
Meet Our Expert
Dr. Parris Kidd
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
Head injuries, ranging from mild concussions to severe traumatic brain injuries (TBI), can have a negative effect on mental and physical health. Whether the result of a sports injury, vehicle accident, or fall, head injuries can have a lasting impact on an individual’s quality of life.
A common question many people have is: Can the brain be repaired over time?
Let’s explore the brain’s capacity for recovery, the factors influencing rehabilitation, and some practical ways to prevent head injuries.
Can the Brain Recover from a Head Injury?
Once a head injury has occurred, recovery becomes complex and highly individualized process. The degree of recovery often depends on the extent of the damage.
• Mild Injuries: For individuals with mild head injuries, such as minor concussions, the brain can often fully recover, especially if proper care is taken early on. However, it’s important to closely follow medical advice, get adequate rest, and avoid risky behaviors and activities that might reaggravate or worsen the condition.
• Moderate to Severe Injuries: For moderate to severe head injuries, full recovery is less certain. While some brain functions may be restored soon after the event, others may only slightly improve over an extended period. Individuals who experience partial recovery may still have an acceptable quality of life. However, those who’ve experienced significant brain injury may never recover to the level of pre-trauma functionality.
So, what allows the brain to rejuvenate from injury? One of the main factors involved in brain recovery is neuroplasticity.
What Is Neuroplasticity?
One of the most fascinating aspects of the brain is its ability to adapt and repair itself after an injury, due to a process known as neuroplasticity.
Neuroplasticity refers to the brain’s capacity to reorganize and form new neural connections in response to injury. This means that if one part of the brain is damaged, other parts may take over its functions. For example, if a region of the brain responsible for speech is injured, other areas may adapt and help regain the lost function over time.
Neuroplasticity can play a pivotal role in recovery from head injuries,¹ especially in the early stages.
Mechanisms of Brain Repair
While neuroplasticity is a central mechanism in brain repair, other factors also may contribute to the recovery process. Some of these include:
Neurogenesis is the process by which new neurons (brain cells) are created. In certain regions of the brain, like the hippocampus (responsible for memory and learning), neurogenesis can help replace damaged cells and promote recovery.
Synaptic Plasticity refers to the strengthening or weakening of synapses (the connections between neurons). When the brain experiences an injury, synaptic plasticity can help reestablish lost connections or enhance existing ones, improving cognitive function.
Glial Cells provide support and protection for neurons. After an injury, glial cells can help in the repair process by removing debris,² reducing inflammation, and facilitating the regeneration of neural pathways.
Factors That Influence Brain Recovery
Many things can affect the brain’s recovery process, including:
• Age: Younger brains tend to recover more quickly and completely than older brains, due to their more robust neuroplasticity and neurogenesis capabilities.
• General Health: A person’s overall physical and mental health can significantly impact the recovery process. Factors such as nutrition, exercise, sleep, and stress levels all can play vital roles in recovery.
• Early Intervention: The sooner a person receives appropriate care and rehabilitation, the better their chances of recovery. Early intervention – including physical therapy, cognitive rehabilitation, and nutritional support – may help accelerate the healing process.
• Severity and Location of Injury: The severity of the injury and the area of the brain affected are crucial factors in determining recovery. Injuries to critical areas responsible for motor skills, speech, or memory may have greater long-term effects than injuries to other regions.
General Timeline and Expectations for Recovery
The timeline for brain recovery can vary widely depending on the severity of the injury:
Mild Concussions: Most individuals with a mild concussion may experience noticeable recovery within 7-10 days, provided they get plenty of rest and avoid activities that could further exacerbate their condition.
Moderate to Severe Head Injuries: It may take months, or even years, to recover from moderate to severe TBIs. While some individuals may experience significant improvements in the short-term, others may face long-term challenges. Rehabilitation strategies – such as physical, occupational, and speech therapy – may be recommended for months or years after the injury.
In many cases, brain recovery is a slow and ongoing process. It’s essential for patients to set realistic expectations and remain patient while actively participating in their recovery plan.
5 of the Best Ways to Prevent a Head Injury
Preventing brain injury should be a top priority for anyone who has experienced a head injury in the past or who is at risk of sustaining one. Here are some practical tips to help reduce the risk of sustaining a head injury:
1. Wear Protective Gear
If you participate in sports or activities with a risk of head injury, such as cycling, football, or skiing, always wear the appropriate protective gear (e.g., helmets, mouthguards, etc.). If you have kids, you might consider steering them away from high-risk sports and toward brain healthy ones instead.
2. Follow Safety Protocols
Always adhere to safety guidelines, whether on the job, in sports, or during recreational activities. Avoid risky behaviors that could lead to falls or accidents.
3. Monitor Symptoms
After a head injury, closely monitor for symptoms such as headaches, dizziness, or confusion, and seek out prompt medical care if needed. Early detection of these symptoms may help prevent further damage.
4. Take Time to Recover
Don’t rush back into physical activities after an injury. It’s important to give the brain time to rest and rejuvenate. Gradually ease back into activities and listen to your body for signs that you’re overdoing it.
5. Maintain Overall Health
Good nutrition, regular physical activity, adequate sleep, and stress management can all contribute to better brain health and a quicker recovery.
Recovery is a Journey
The brain is an incredibly resilient organ. While complete restoration from a head injury isn’t always possible, the potential for recovery is substantial. Neuroplasticity allows the brain to reorganize and form new connections, which can significantly aid in the recovery process.
By understanding the brain’s restorative mechanisms and taking proactive steps to prevent head injuries, individuals can better navigate the recovery process and improve their long-term outcomes.
NOTE: Always consult with a healthcare professional for personalized advice and treatment plans tailored to your specific needs.
At BrainMD, we’re dedicated to providing the highest quality supplements 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:
1. Zotey, V., Andhale, A., Shegekar, T., & Juganavar, A. (2023). Adaptive neuroplasticity in brain injury recovery: Strategies and insights. Cureus, 15(9), e45873. https://doi.org/10.7759/cureus.45873
2. Neumann, H., Kotter, M. R., & Franklin, R. J. M. (2008). Debris clearance by microglia: An essential link between degeneration and regeneration. Brain, 132(2), 288–295. https://doi.org/10.1093/brain/a
You forgot why you walked into the kitchen.
Again.
You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on?
Gone.
Your first thought is probably the scariest one: Is this Alzheimer’s?
But here’s the good news: it might not be.
See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis.
For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac.
MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention.
This article is about what that means—and what you can do about it.
What Is Mild Cognitive Impairment (MCI)?
MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life.
People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes.
There are two forms of MCI:
• Amnestic MCI, which primarily affects memory
• Non-amnestic MCI, which may impact attention, problem-solving, or language
Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2).
Why Does MCI Happen?
It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not.
Here are some of them:
Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3).
Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4).
Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5).
Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood.
Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6).
The encouraging part? Many of these risk factors are things you can actually do something about.
And they’re not as hard to fix as you might think. Read on.
Lifestyle Changes That Make a Difference
The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include:
Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone.
Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks.
Social engagement: Isolation is a known risk factor for cognitive decline; connection matters.
Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8).
Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help.
Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9).
Nutrients That Support Brain Health
Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey.
Omega-3 Fatty Acids (DHA & EPA)
DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10).
B Vitamins (B6, B12, Folate)
These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11).
Vitamin D
Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12).
Magnesium
This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13).
Phosphatidylserine
A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15).
Curcumin
The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16).
These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport.
When to Get Evaluated
So how do you know when to act?
Here are some signs that an evaluation might be warranted:
You (or someone close to you) notice worsening memory or confusion
You’re having difficulty completing familiar tasks
Language is slipping—you’re forgetting common words
You’re making poor judgments or frequently misplacing things
You’re withdrawing from social or professional activities
There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation.
It’s Not Too Late and You’re Not Alone
MCI is scary. But it’s not hopeless.
It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this.
And if you do, you’ve got options.
This isn’t about fear. It’s about awareness. Which leads to action and empowerment.
It’s about taking your brain off autopilot and getting back in the driver’s seat.
Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless.
Not even close.
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References:
1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308.
2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270.
3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231.
4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61.
5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615.
6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619.
7. Ngandu T, et al. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263.
8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377.
9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022.
10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464.
11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244.
12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089.
13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
14. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649.
15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121.
16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.
We often hear about the importance of physical exercise, but what about mental exercise? Just as we work to keep our bodies strong and flexible, our brains also need regular stimulation to stay sharp, adaptable, and healthy.
No matter your age or stage of life, exercising your brain offers significant benefits for cognitive health, emotional well-being, and lifelong learning.
Here’s why mental fitness should be part of everyone’s routine – from childhood through adulthood.
Who Can Benefit from Brain Training?
Children and Teens: Building the Foundation
In early life, the brain is developing rapidly. Mental stimulation during this stage helps lay the groundwork for academic success, emotional intelligence, and social skills. Activities like reading, learning music, solving puzzles, or engaging in educational games can help:
Improve memory and concentration
Support problem-solving and critical thinking
Encourage curiosity and creativity
Build confidence and resilience
Parents and educators who prioritize mental exercise early on can help children develop multiple cognitive skills that will benefit them throughout their lives.
Adults: Staying Sharp in a Demanding World
Adulthood often comes with high cognitive demands; whether it’s managing a career, raising a family, or juggling both. Exercising the brain during this stage helps individuals stay mentally agile and emotionally balanced in the face of stress and complexity.
Regular brain workouts can help:
Improve decision-making and focus
Boost productivity and multitasking ability
Reduce mental fatigue and burnout
Foster innovation and lifelong learning
Adults can benefit from reading, learning new skills, engaging in professional development, or simply trying new hobbies that challenge their brains.
Older Adults: Protecting Cognitive Health
The brain undergoes natural changes as we age, but staying mentally active can help slow cognitive decline and preserve independence. For older adults, brain exercise isn’t just about keeping busy; it’s about maintaining quality of life.
Benefits may include:
Strengthened memory and recall
Slower progression of age-related memory loss
Increased social engagement and reduced isolation
Greater sense of purpose and fulfillment
Activities such as learning a new language, joining a book club, playing strategy games, or even teaching others can provide the mental stimulation needed to keep the brain healthy and vibrant.
Brain Exercise is for Everyone
No matter your age, keeping your brain active can improve mental performance, emotional well-being, and overall quality of life. Just like physical exercise, it’s never too early – or too late – to start. And the best part? Brain workouts can be enjoyable, diverse, and adapted to any interest or ability level.
Here are just a few ways to keep your brain in tip-top shape…
6 of the Best Ways to Exercise Your Brain at Any Age
1. Daily Puzzles and Games
Cognitive challenges – like crosswords, Sudoku, chess, and logic puzzles – are more than just leisure activities, they’re workouts for your brain. These games require memory skills, pattern recognition, and strategic thinking, which can help strengthen neural connections¹ and improve your brain’s processing speed. Even dedicating just 10–15 minutes a day can make a difference over time.
2. Brain Training Apps
Technology has opened new doors for cognitive development. Apps like Lumosity, Elevate, and Peak offer a wide range of exercises designed to improve memory, attention, language, and problem-solving skills. Many of these apps adapt to your performance, ensuring that you’re always being challenged at the right level. They also provide progress tracking, so you can measure improvement over time.
3. Read Regularly
Reading not only boosts knowledge but also enhances focus, empathy,² and comprehension. Whether you’re diving into fiction or non-fiction books, magazines, or online articles, reading encourages your brain to imagine, synthesize information, and think critically. Make reading a daily habit – even 20 minutes a day can help sharpen your mental acuity and broaden your perspective.
4. Learn New Skills
Few things activate the brain like learning something entirely new. Picking up a second language or learning to play a musical instrument engages multiple areas of the brain simultaneously, including memory, coordination, and problem-solving regions. This kind of complex learning can help build your cognitive reserves, which may help delay mental aging.
5. Engage Socially
Social interaction is a powerful form of brain exercise. Joining clubs, discussion groups, or hobby-based communities encourages conversation, idea exchange, and collaborative thinking. These interactions can help reduce stress, increase motivation, and keep your thinking fresh. Whether it’s a book club, a coding group, or a local volunteer organization, engaging with others regularly is one key to long-term cognitive health.
6. Online Learning
Consider taking an online course to broaden your knowledge base. There are literally thousands of topics to choose from, so you’re sure to find something that interests you.
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Amen University
If you’re interested in fitness and whole-body health, we recommend the practical, informative courses at Amen University. Founded in 2015, Dr. Amen’s Amen University helps teach people of all ages from all over the world about practical neuroscience. The courses center around the Amen Clinics Method, which is focused on helping you learn to master your health, emotions, relationships, and create a brighter future for you and the ones you love. This Method has been used to help tens of thousands of patients from 111 countries. You can learn more about Amen University courses here.
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Exercise Your Brain
In today’s fast-paced, knowledge-driven society, mental agility is just as important as physical stamina. Just like your body needs regular workouts to stay healthy, your brain thrives on consistent mental stimulation.
Whether you’re nurturing a young mind, maximizing your potential in adulthood, or preserving your mental agility later in life, exercising your brain is a lifelong investment. A well-exercised brain is more agile, resilient, and capable of handling life’s various challenges, so incorporate a few of these activities into your daily routine to maintain mental sharpness and adaptability.
Your brain thrives on challenge, so stretch it, feed it, and keep it engaged…because having a strong brain can help support a better life.
At BrainMD, we’re dedicated to providing the highest quality supplements 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:
1. Pillai, J. A., Hall, C. B., Dickson, D. W., Buschke, H., Lipton, R. B., & Verghese, J. (2011). Association of crossword puzzle participation with memory decline in persons who develop dementia. Journal of the International Neuropsychological Society, 17(6), 1006–1013. https://doi.org/10.1017/S1355617711001111
2. Kidd, D. C., & Castano, E. (2013). Reading literary fiction improves theory of mind. Science, 342(6156), 377–380. https://doi.org/10.1126/science.1239918
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