Our modern world can be addicted to technology and artificial answers. But sometimes the best solution is the simplest solution,” says famous American brain coach Jim Kwik, who shares 6 simple and cost-free natural ways to improve our brain health. Let’s take a look at these methods, which he calls MEDS RX and which are very easy to include in our lives!
How can we develop habits to improve our brains?
M – Meditate
Meditation is an effective practice that increases our awareness and helps us clear our minds. Working in front of a screen and being inactive all day long, not giving our minds and bodies the break they need can cause burnout. Meditation, the first natural method suggested by Kwik, has long-term healing effects beyond its daily effects.
According to a 2018 study by New York University and Virginia Tech , spending 13 minutes a day meditating can help increase mental clarity. The study found that meditating for 13 minutes every day for 8 weeks increased focus, improved memory, and reduced anxiety levels.
E – Exercise
Moving your body is one of the best ways to be more energetic and improve your brain. In a study conducted by Cambridge University in 2015 , one group was shown watching people exercising while the other group was made to exercise. The brain activity of both groups was monitored and it was observed that the activity in the prefrontal cortex of those who exercised increased and lasted for several hours. Spending 5-10 minutes a day on rhythmic activities that include movement, such as walking or dancing, improves brain health by improving our ability to grasp information.
D – Diet
Our eating habits, which are very important for the health of our bodies, are also directly related to our brain health. The brain, which is the center of the body, relies heavily on the provision of essential nutrients to function at its best. Nutrition plays an important role in supporting cognitive functions, strengthening memory, and protecting against age-related cognitive decline. According to a study conducted in 2015 , it was observed that B12 and B9 deficiency in the body causes depression, fatigue, and cognitive decline. Consuming nutrient-rich foods reduces inflammation, which is directly linked to attention deficit and mental illnesses. Therefore, staying away from processed foods and fast food is in an important position to maintain cognitive vitality throughout your life.
S – Sleep pattern
We also need to pay attention to the quality and adequacy of our sleep for a fit brain. Our brain cleans and renews itself during sleep. Have you noticed how your mind, energy and memory are the morning after a night of poor sleep? On days when we don’t sleep well, our tendency to make mistakes increases and our energy remains at a low level.
In addition, according to a study conducted by the American Sleep Academy, sleeping 7 hours a day helps prevent weight gain and obesity. Jim Kwik, who says that the bigger our waistline, the smaller our brain will be, actually summarizes how brain health is related to weight. The quality of sleep affects our brain health as much as its duration. Sleeping in a colder and darker environment also supports melatonin production and increases sleep quality. As sleep quality increases, our brain renews itself more efficiently.
R – Relationships
Our brain and our social liveliness are two elements that directly interact with each other. The people around us affect our own personality, behaviors, and choices. Our habits also tend to be shaped according to our surroundings. Therefore, our social environment acts as a mirror for us. According to the Harvard Adult Development Study , which is the longest study conducted to date on humanity’s search for happiness, the existence of social relationships in our lives is the most important factor that brings us happiness. Connecting with people around us who support us and instill a positive mood supports our brain health. If you have difficulty finding your motivation in life, you can make healing choices by noticing the negative and negative relationships in your social environment.
X – Extra things you will do
Jim Kwik says that you can do whatever you think is good for you in this last point. Think about the choices you can make for a better body, mind and brain. These can range from taking a deep breath to taking a relaxing vacation. Drinking enough water, doing breathing exercises , getting some sunlight, taking supplements, going to the sauna, touching the earth… With every choice you make for yourself, you can ask yourself, “Is this good for my body and mind?” and by changing some of your behaviors, you can get one step closer to improving your brain health.