©DR. SARAH GLASSFORD 2019

Brain Essentials


Here are some brain essentials that we can ALL work on! 🙌🏼

🧠 BREATHE ➖ Deep breathing helps to promote relaxation and oxygenation, improve sleep, as well as enhance memory, focus and concentration. Breathing also stimulates the vagus nerve which regulates digestion and calms the nervous system. Start with breathing into your belly for a couple minutes a day!

🧠 MOVE ➖ Get your body moving! We’re made to move and it’s important for circulation, growth of new brain cells, managing stress, regulating mood and much more.

🧠 EAT REAL FOOD ➖ Get in your leafy greens, berries, cruciferous veggies, nuts and seeds, fish, etc & ditch (or minimize) the sugar, processed foods, refined carbs and other junk that just isn’t meant to fuel your body. Your brain needs nutrients!

🧠 REST ➖ Learn to rest not quit. Take some time to disconnect from your devices, check in with how you're feeling & take some rest when your body needs it.

🧠 SLEEP ➖ 7-9 hours of uninterrupted sleep is vital to help reset and heal the brain, lower inflammation, regulate mood, consolidate memory, energize you, and clean up the waste in your brain via the Glymphatic System

🧠 HYDRATE ➖ Aim for a daily minimum of: your body weight (lbs) ÷ 2 = # ounces/day (÷ 34=L/day). The brain is mostly water and requires tons of fluid to send signals from cell to cell, circulate nutrients & clean up all the waste on a daily basis. Dehydration can impair cognition, mental clarity and energy.

🧠 LEARN ➖ Keep learning new things and challenging your brain! Your brain adapts and creates new circuits according to what you do and how you challenge it.

🧠 REWIRE ➖ Getting caught up in a trap of repetitive negative thoughts and limiting beliefs as well as doubting your self worth and value has huge consequences for your brain! Work to rewire your brain by practicing gratitude, journaling, reframing your perspective, using affirmations and/or working with an expert.

Need help nailing some of these down or want to take it to the next level? 👋🏼 Ask for help & see an ND to get a personalized plan to get your brain functioning at its best!