5 Ways to Boost Your Brain Power Naturally

Whether you're feeling groggy than usual, can't remember where you put your keys (again!), or just want to know how to sharpen your mind, many of us are looking for ways to boost our brain power and cognitive health. Not only is brain fog one of the most common persistent symptoms following a bout of flu or Covid-19, but there are currently over 944,000 people with dementia in the UK, which statistics suggest will rise to over 1 million by 2030. However, fighting brain fog and preventing cognitive decline are not the only reasons to take care of your brain; A healthy, happy brain also allows us to have a happier, healthier state of mind, and there are many simple, everyday ways we can promote brain health naturally. Read on to find out how!

Support your sleep

Sleep is one of the most important things we can do to maintain a healthy brain. When we sleep, the "glymphatic" system is stimulated to essentially "sweep away" waste from the brain, removing amyloid plaques that can potentially lead to Alzheimer's if they build up too much. The glymphatic system, a relatively new discovery, only works really well when we are resting deeply, taking a nap, or sleeping. You can help your brain by taking a yoga nidra break during the day; Press Play (link removed) which creatively uses the most effective combinations of many different components of Yoga Nidra to bring you into a state of resting, healing and meditative awareness.

If you can fit a 20-minute nap into your schedule (might be easier if you work from home, unless your workplace is open to the idea...), put your feet up on the (link removed),because the glymphatic system works even better when we elevate our feet.

To support your nightly sleep, get inspired by one of the 100 exercises in (link removed) for a calm and peaceful sleep. You can also create your own bedtime ritual using this (link removed),Complete with a natural soy wax candle, gentle sleep mist and soothing sleep lotion in calming scents.

Give yourself a mental warm-up

Neurobiologist and host of his popular podcastHuberman laboratory,Andrew Huberman often provides insightful and effective tools to improve concentration and brain performance. If you have a few tasks that require your full attention, like writing essays, sending emails, or organizing your accounts, he suggests using the following technique to "prime" or "warm up" your brain in preparation for a period of concentration. :

• Wählen Sie ein Objekt oder einen Punkt an der Wand, auf das Sie sich konzentrieren möchten
• Halten Sie Ihren Fokus 30 Sekunden lang auf diesen Punkt, was Ihr Gehirn darauf vorbereitet, in einen fokussierten Zustand zu gelangen
• Nachdem Sie sich auf den Punkt konzentriert haben, richten Sie Ihre Aufmerksamkeit auf Ihre Arbeit

Yantras have been used in yoga practice for thousands of years to focus the mind and cultivate a meditative state. This (link removed) contains many symbols and yantras that you can focus your eyes on for this quick 30 second warm-up.

As you begin working, focus in blocks of time to align with your body's built-in "ultradian rhythms," which you can read more about on my blog HERE. Ultradian rhythms ensure that we humans can concentrate for around 90 minutes on average before we need a 20-minute break to refresh our brains. Give your eyes a well-deserved rest after 90 minutes of work by slipping on the (link removed) and selecting a meditation from the (link removed)

Feed your brain for greater concentration

While you've undoubtedly experienced the light-headed, lethargic state that can occur after a large meal (which is not conducive to focusing on a task), it's important that our brains have enough energy. Eating a large meal before you need to concentrate sends blood and energy to the stomach, but if we don't eat enough, the brain doesn't have enough nutrients to function optimally. The brain is largely made up of fat, so eating healthy fats like coconut, olives and olive oil, nuts, seeds, fish, eggs and avocado is a wonderful way to protect and nourish your brain in the long run. However, your brain's preferred fuel source is carbohydrates, which is why if you've ever tried a low-carb or ketogenic diet, you may have felt the accompanying irritability and brain fog that can occur when these diets are not followed properly. Healthy carbohydrates like fruits, root vegetables, as well as oats, sourdough, and rice can all help balance blood sugar and keep your brain energized throughout the day. Choose healthy recipes (link removed) full of grounding fruits and vegetables, or (link removed), a delicious and revolutionary twist on meals to make them better for your mind. Drawing on her own experience with mental health, Lovatt shares seasonal recipes to make the most of local ingredients and maximize benefits according to what we need at different times of the year.

Keep learning

Research shows that learning helps keep the brain healthy and prevent cognitive decline. In addition to the simple mood-boosting effects of learning something new, attending a class or group activity that teaches you something new has been shown to benefit brain health, especially in later years. The important point is that the topic you are learning about should be fun to get the most benefit. Start learning something new today, immerse yourself in the fascinating world of Ayurveda with (link removed) who will teach you how to integrate the original self-care practice of Ayurveda into your everyday life. You will understand yoursdoshaor “mind-body type” as well as how to restore balance and vitality to your body and spirit. If it's menopausal brain fog or forgetfulness that bothers you the most, get your brain working by reading (link removed).

Herbal aid

Scents and tastes can have a powerful effect on the mind, both calming and stimulating. For a dose of focus and motivation, add a few drops (link removed) to your (link removed) and a dab of the invigorating (link removed) with uplifting rosemary leaf, clary sage, peppermint, spearmint, bergamot and a woody base of cedar, patchouli and thyme. Pukka also offers plenty of herbal help for the brain with their (link removed),Contains a blend of Turmeric, Brahmi and Rosemary to calm uncomfortable feelings in the gut that may arise before exams, meetings or high pressure days and to support cognitive abilities.

Choose your favorites from our brain-boosting tips to feel the benefits in all areas of life, shape your mood and memory for productivity and professional work. What tip do you start with?