How to Optimize Brain Health and Mental Clarity

Hello, this is Lindsay Wojahowski at the Energy for Life center in Park City, Utah. If you're like me or most people, you probably don't spend a whole lot of time thinking about brain health or mental clarity until it starts to fade on you. For most of us, this seems to come on slowly and is impacted by so many things, often making it really hard to pinpoint. In clinic I often hear complaints of brain fog, poor word recall, confusion, forgetfulness, or overall just feeling slower in one's thought process. Many also mention that it's harder to make decisions and follow through on tasks. In such a busy, stressful and high performing world, these even subtle changes can really have significant impacts. It's so important to do everything we can to keep our brains healthy. We want to optimize our brain performance now, allowing us to maintain independence into our later years, prevent and declave further cognitive decline. A sharp mind allows us to think clearly, make better decisions, improve problem solving skills. It enhances our ability to learn new things, adapt to change and maintain healthy relationships. People with sharp minds usually have good emotional health and better mental resilience. Maintaining a healthy brain has never been more challenging. The COVID 19 pandemic highlighted the prevalence of loneliness and isolation in our communities as well as the cases of mental health disorders worldwide. It exacerbated depression and anxiety for many. For those suffering from long Covid symptoms, the challenge is even more significant. There are a few key areas that I'd really like to highlight when it comes to prioritizing brain health. The first of those is sleep quality. Deep sleep tends to decrease as we age and deep sleep is so essential for helping our brains clear toxic buildup. Disrupted sleep on a chronic basis can increase our risk of neurodegenerative diseases later in life, something we see all too often in clinic here. The second is balanced nutrition. Our brain needs nutrients. This is certainly not the time for low fat diets, a trend that hopefully faded in the 1990s. Healthy fats are one of the first things that come to mind when I think of brain health. I think of omega 3 fish oils, healthy fats like things in anchovies and avocados, nuts and seeds, olive oils, etc. Our brain also thrives when we have a healthy blood sugar balance. Even a pre diabetic state can have significant impacts on the health of our brain. Regular rises in blood sugar causes inflammation which affects all of the blood vessels in our body, especially those in the brain. The next is stress management. So stress management is essential for brain health. We do a lot of EEGs here in our clinic as a way to look at the impact on the brain from things like concussion, chronic illness, etc. On an EEG, it appears that the chronic stress decreases the frequency that neurons fire in that frontal lobe, challenging things like executive functioning and making these tasks even more challenging. High stress can also contribute to depressive symptoms over time. When I think of stress that negatively impacts the brain, I think of so many things. I think of coexisting medical conditions, I think of poor support system, loneliness, major life changes, grief, etc. There are a lot of ways. There are so many these days. In such a complex world, practicing things like meditation and mindfulness regularly can be tremendously beneficial, as can finding your tribe and your support system. It's essential to make sure that we're supporting ourselves as well as possible during such challenging times. The next one I'll mention is mental stimulation. When we engage in activities that challenge our brains, our brain releases growth factors. And these growth factors act as chemical messengers, signaling the brain to strengthen existing connections and create new ones. This process is crucial in shaping our brains and enhancing cognition. Some examples of these would be things like learning a new language, playing a musical instrument, traveling to a new area, or picking up a new hobby. The next one I'll mention is physical exercise and activity. Huge impact on our brain health. Regular aerobic exercise such as walking, running or cycling increases blood flow to the brain and stimulates the release of growth factors. Aim to incorporate about 30 minutes of moderate intensity exercise into your daily routine, if possible. We also know that high intensity interval training is exceptionally beneficial, especially for those at higher risk of things like Alzheimer's disease. Here at Energy for Life center, we're also looking very thoroughly for coexisting medical conditions that can negatively impact brain health. I think of things like hormonal changes, heavy metal accumulation, nutritional deficiencies, etc. That can impact brain health in a negative way. So get out there, go learn a new skill, travel to a new city, get a good night's sleep, find your community and support system and know that we're here to help if we can. Thank you.