Brain Health: How To Increase Your Performance At Work

The condition of your blood vessels and the health of your gut determine how healthy your brain is. Many researchers have found that a variety of conditions that affect your blood vessels can hurt the health of your brain, such as diabetes, smoking, and high blood pressure. These factors can lead to brain deterioration over time and may increase the risk of developing diseases like Alzheimer's or other forms of dementia.

There is a direct correlation between the health of your brain and your overall performance at work, as well as your general happiness. In our guide, we look at how you can improve the health of your brain, which will lead to better performance at work.

Exercise

If you haven't been moving regularly and are worried that starting now won't have an effect, don't worry; it's never too late to improve the health of your brain. Many studies have found that sedentary adults who begin regular exercise showed significant improvements in the brain's cognitive process after one year.

Aerobic exercise, such as swimming, running, walking, or cycling, is the best for your brain health because it increases the heart rate, which helps the body pump more blood to the brain. You can also increase your heart rate through strength training when lifting weights, and the many other exercises bring benefits to the brain. The most important part is to get your body moving and increase your heart rate; this will not only contribute to the health of your brain but the overall health of your body.

Diet

What foods you eat can play a role in keeping your brain healthy, and with a healthier brain, you will improve at specific mental tasks like concentration and memory. For help developing the best diet for brain health, it's important to speak to a professional such as Dr. Ruscio for advice tailored to your personal circumstances.

• Fatty Fish: Omega-3 fatty acids is a major building block for the brain, and fatty fish is particularly rich in these fatty acids. Omega-3 protects your brain from cognitive decline and helps sharpen your memory as well as boosts your mood.
• Coffee: Those who love coffee can rejoice in the knowledge that coffee is good for your brain. Not only does it boost your mood and alertness, but it can also offer protection against Alzheimer's due to the caffeine and antioxidants found in coffee.
• Blueberries: As a great addition to any breakfast cereal, blueberries are a popular snack of choice for many people across America. Packed with antioxidants, they can help delay brain aging and improve memory.
• Turmeric: The active compound found in turmeric has strong anti-inflammatory properties and antioxidant benefits. Turmeric has been found to help alleviate the symptoms of depression and Alzheimer's.
• Broccoli: Several compounds can be found in broccoli, such as vitamin K, that have potent anti-inflammatory and antioxidant effects.
• Pumpkin Seeds: These seeds not only make a great snack or addition to savory muffins, but they are also rich in micronutrients, like iron, copper, magnesium, and zinc, that are vital for brain functions.
• Dark Chocolate: Many studies have found that eating dark chocolate can boost your mood, but chocolate also contains flavonoids, antioxidants, and caffeine which can help improve your memory.
• Nuts: Eating nuts can improve the health of your heart, and having a healthier heart is directly linked to having a healthy brain. Nuts contain a whole host of nutrients for boosting your brainpower, such as healthy fats, plant compounds, and vitamin E.
• Oranges: Food that is high in vitamin C like oranges can help defend your brain against damage and protect you from developing depression, anxiety, and Alzheimer's.
• Eggs: Eggs are essential for regulating mood and promoting proper brain function as well as brain development due to being a rich source of numerous B vitamins, choline, and folate.
• Green Tea: An excellent source of caffeine, antioxidants, and L-theanine to support your brain by boosting alertness, protecting the brain, and helping you to relax.

Mental Wellness

Stress and anxiety take a toll on your mental and physical wellbeing, but they also impact your brains health. Taking part in regular activities like mindfulness, meditation, or yoga can help reduce your stress and anxiety while boosting the health of your brain.

Sleep

Poor sleep has been linked with worsening health for your body and brain, including weight gain and high blood pressure. Your brain needs the time you're asleep to clean up synapses, neurons and make memories. When you don't get enough quality sleep, your physical health and the health of your brain are severely impacted.

Brain Activities

Stretching your brain muscles by remaining cognitively active is crucial for the health of your brain. There are plenty of exercises that improve your brain's cognitive functions by slowing or staving off developing memory loss or brain aging, such as solving puzzles, participating in social activities, reading, playing memory-boosting card games like Spider Solitaire, klondike solitaire or learning a new skill.