My Evidence-Based Braincare Routine

Step-by-Step Tutorial: Building an Evidence-Based Braincare Routine

Step 1: Focus on Your Diet

1. Understand the Impact of Diet on Brain Health:
   • The brain consumes around 20% of the body's total energy.
   • The Western diet, high in saturated fats, sugar, and salt, can lead to cognitive decline and brain damage.
2. Transition to the Mediterranean Diet:
   • Opt for foods like fruits, vegetables, whole grains, nuts, fish, olive oil, and legumes.
   • The Mediterranean diet is associated with better memory and cognitive function.
3. Make Healthy Food Choices:
   • Avoid fast food and sugary drinks.
   • Choose healthier options that align with the Mediterranean diet.

Step 2: Consider Supplements

1. Understand the Role of Supplements:
   • While it's best to get nutrients from food, supplements can be beneficial.
2. Try Evidence-Based Supplements:
   • Consider taking a smart supplement like Heights, which contains micronutrients and omega-3 oils for brain health.
   • Use the coupon code provided in the video for a discount on Heights supplements.

Step 3: Incorporate Physical Activity

1. Understand the Connection Between Exercise and Brain Health:
   • Physical activity can improve cognitive function and memory.
2. Engage in Regular Exercise:
   • Include a mix of activities like weightlifting, kickboxing, squash, or badminton.
   • Aim for 10,000 steps per day to increase movement.

Step 4: Prioritize Quality Sleep

1. Recognize the Importance of Sleep for Brain Health:
   • Chronic sleep loss can lead to various health issues, including brain damage.
2. Optimize Your Sleep Routine:
   • Follow evidence-based practices for better sleep quality.
   • Refer to additional resources provided in the video for more information on building a sleep routine.

Step 5: Challenge Your Mind

1. Embrace Neuroplasticity:
   • Engage in activities that challenge your brain to promote neuroplasticity.
2. Explore Cognitive Activities:
   • Consider activities like reading, brain games, musical training, or language learning.
   • Regular mental challenges can help maintain brain health and reduce the risk of cognitive decline.

Step 6: Cultivate a Healthy Lifestyle

1. Avoid Negative Influences:
   • Limit alcohol consumption to one or two drinks per week to protect brain health.
2. Prioritize Social Connections:
   • Maintain social relationships to reduce the risk of dementia and cognitive decline.
   • Make time for meaningful social interactions with loved ones.

By following these evidence-based strategies for brain care outlined in the video, you can improve your cognitive function, memory, and overall brain health in both the short and long term. Remember to refer back to the video for additional insights and resources on building a comprehensive braincare routine.