Maintaining good mental wellbeing and emotional balance isn’t always easy, particularly if you have a stressful job, a busy family life, or just find that the winter blues get you down.
Here’s a look at how combining some lifestyle changes with supplements and organic superfoods that support brain health can help.
The gut-brain connection
The connection between the gut and brain, known as the gut-brain axis, has become much more widely understood in recent years. Scientists have discovered that the gut produces key neurotransmitters such as serotonin and dopamine, which directly impact mood and cognitive function.
A well balanced gut microbiome may help to reduce inflammation, boost mood and improve mental focus and clarity. Include plenty of fibre in your diet, including whole grains, fruits and vegetables to support a diverse gut microbiome. Probiotic rich foods such as kefir, kimchi, and sauerkraut can also support healthy gut bacteria.
Managing stress
Prolonged stress can negatively impact our brainpower, causing memory problems and poor concentration. Simple stress management techniques can make a difference, such as journaling, deep breathing or meditation.
You may wish to combine this with supplements such as St John’s Wort tincture, an extract of the hypericum perforatum herb, which has been used for centuries and a natural way to reduce anxiety and manage seasonal affective disorder.
Keeping mentally sharp
It’s important to keep your brain sharp with cognitive challenges. This can help you perform better at school or in your career, and will also support healthy ageing of the brain and lower the risk of mild cognitive impairment or dementia in older age. Learning a new language, mastering a new skill, solving crossword puzzles or sudoku, and reading widely can all help.
Taking supplements such as curcumin, a derivative of the turmeric plant, or Lion’s Mane mushroom powders may help to enhance memory and improve cognitive function.
Getting a good night’s sleep
Good sleep quality is essential for good mental health, helping us to consolidate memories and restore mental energy levels. We all know that a poor night’s sleep can lead to brain fog, tiredness and irritability. Most people need about seven to eight hours of sleep per night for optimum brain function. Supplements such as valerian root may help promote better sleep.
Staying physically active
Regular exercise supports good brain function by boosting the circulation, ensuring that vital nutrients and proteins reach the brain. It also improves mood and guards against the risk of depression and anxiety, which can affect concentration and mental clarity. Cardio exercise such as running and cycling are particularly beneficial for improving blood flow.
Stretching exercises such as yoga and pilates can help to improve mental clarity and calmness. To maintain your energy levels during exercise, consider taking marine phytoplankton supplements, which are a powerhouse of essential vitamins, minerals, and omega 3 fatty acids.