4 Keys to Better Brain Health This School Year
Written By Marina Shanafelt MS CNS
As we head back into the school year and back to our desks from fun in the summer sun, it’s a great opportunity to revisit our habits and refocus on taking steps to make sure that our brains are ready for new challenges!
Supporting our noggins during transitions and times of stress is crucial to feeling our best and ensuring that we stay healthy and sharp with age.
Everyone can benefit from some brain boosts – from the kids heading back to school, those getting back into the work grind, and the grandparents enjoying their golden years.
4 pillars positively impact our brain health:
Sleep – This one can’t be overstated. Deep restful sleep is a game-changer and should be non-negotiable. This means making sure you are getting 7 hours of sleep at a minimum, though many people need at least 8-9 and kids require upwards of 10 hours per night!
Set a bedtime and stick to it and make sure you have a dark, comfortable place to sleep without distractions (leave your phone and other electronics out of the bedroom). If you can’t get the full amount of sleep needed at night, naps can help make up the difference.
Brain-derived neurotrophic factor is a protein that regulates neuroplasticity. Some people have variations in this gene that influence how much of this protein is secreted which can affect learning, attention, and even memory loss.
Engaging in good sleep habits improves the production of this protein and is especially important for those who carry variations in the BDNF gene, which codes for this protein.
Diet – A diet rich in polyphenol-containing fruits and vegetables (especially leafy greens and berries) helps to reduce inflammation, including potential inflammation of the brain.
Omega 3-rich foods such as wild-caught fatty fish, chia and flax seeds, and walnuts help promote optimal brain function. Good protein intake helps to provide the building blocks for our neurotransmitters that assist with feelings of well-being and support concentration and memory.
Exercise – We know that exercise is good for our health, but it is also imperative for brain health. Light to moderate aerobic exercise improves neurochemicals in the brain such as BDNF and dopamine that support brain plasticity, learning, and memory.
While stress can zap the brain of these important molecules, exercise helps to produce more – we not only feel better after exercise, we also think better!
COMT is a gene that encodes for a protein that plays a role in detoxification and the breakdown of dopamine, an important neurotransmitter involved in memory and cognition.
Those with a COMT GG genetic variant degrade their dopamine more quickly and can therefore benefit greatly from the mood-enhancing and memory-promoting benefits of improved dopamine production with exercise!
Hobbies and community – Don't leave your hobbies last on your to-do list! Engaging in activities such as art, singing, puzzle games, and spending time with friends and family improves long-term brain health, reduces stress, and makes us feel great!
Bonus points if these activities are done in nature (hello vitamin D!). Take regular breaks and prioritize your enjoyment throughout the day!