Turbo Charge Your Brain: 10 Ways to Boost Your Cognitive Health (And 2 Things You Should Absolutely Stop Doing!)
In recent years, there’s been growing interest in alternative healthcare, including its effects on cognitive health. Traditional Chinese Medicine (TCM) offers a unique view on lifestyle and nutrition, especially their impact on brain function. This blog post explores TCM principles and their role in boosting cognitive health. Read to the end for our favorite brain-boosting recipes, full of anti-inflammatory foods!
Understanding the Important Role of Qi and Yin-Yang Balance for Cognitive Health
In TCM, Qi (pronounced “chee”) is the vital energy flowing in the body. A balanced Qi flow is crucial for good cognitive health. TCM nutrition nourishes Qi through a balanced diet of Yin and Yang foods. Eating a variety of these foods helps maintain the brain’s health.
A Personalized Approach
One of the strengths of TCM nutrition is its individualized approach. TCM practitioners consider a person’s unique constitution, symptoms, and imbalances when recommending dietary changes. This personalized approach ensures that the dietary recommendations align with an individual’s specific cognitive health needs.
Ten TCM Lifestyle Changes to Begin With
Tip 1: Start Incorporating Nutrient-Dense Foods for Cognitive Health
TCM places great emphasis on consuming nutrient-dense foods that support brain function. Some key components include:
- Seafood and Omega-3 Fatty Acids: Seafood, such as fish and shellfish, is considered beneficial for cognitive health in TCM due to its rich omega-3 fatty acid content. These essential fats support cognitive function, improve memory, and help reduce inflammation in the brain.
- Nourishing Herbs: TCM utilizes various herbs that nourish the brain and enhance mental clarity. Examples include ginkgo biloba, gotu kola, and bacopa monnieri, which have been traditionally used to improve memory, concentration, and overall cognitive function. Turmeric has also been shown to have powerful anti-inflammatory actions on the body and brain.
- Dark Leafy Greens: Leafy greens, such as spinach, kale, and broccoli, are rich in antioxidants, vitamins, and minerals. These nutrients play a crucial role in protecting brain cells from oxidative stress and improving cognitive performance.
- Walnuts: Have you ever wondered why a walnut looks like a brain? This similarity is not a coincidence! Walnuts are THE nut for brain health as they hold the highest DHA content which is a form of essential omega-3 fatty acid to slow cognitive decline.
Tip 2: Engage in Mindful Eating and Food Therapy
Food is seen as medicine, and the way we eat is just as important as what we eat. Mindful eating practices, such as chewing slowly and savouring each bite, promotes proper digestion and assimilation of nutrients. Additionally, TCM practitioners may recommend specific food therapies tailored to individual needs. For example, warm and nourishing foods are often suggested during the winter months to support the body’s energy and circulation.
Tip 3: Promote the Gut-Brain Connection
TCM recognizes the intimate connection between the gut and the brain for cognitive health. According to TCM principles, a healthy digestive system is vital for optimal brain function. Foods that promote healthy digestion, such as probiotic-rich foods like fermented vegetables and bone broth, are often recommended to support both gut and brain health.
Tip 4: Practice Shoulder Rolls
Shoulder rolls play a significant role in promoting the free flow of Qi (energy) and blood between the mind and body. TCM believes that blockages or stagnation in the flow of Qi and Blood can lead to imbalances and health issues. When we perform shoulder rolls, we activate and stimulate the energy channels that run through the shoulders and upper back. This gentle movement helps release any stagnation or tension in these areas, allowing for the smooth circulation of Qi and blood throughout the body. By facilitating the unobstructed flow of vital energy and nourishment, shoulder rolls enhance the connection between the mind and body, promoting a sense of harmony, clarity, and overall well-being. Regular practice of shoulder rolls can contribute to maintaining a balanced flow of energy, benefiting both physical and mental health.
Tip 5: Stretch your Gallbladder….(yes, that’s a thing)
According to TCM principles, the Gallbladder meridian is associated with decision-making, courage, and mental clarity. By performing specific stretches that target the Gallbladder meridian, it is believed to promote the flow of Qi (energy) along this pathway, thus enhancing brain function. These stretches typically involve gentle movements and stretches of the neck, shoulders, and sides of the body. By relieving tension and promoting Qi flow in the Gallbladder meridian, these exercises may help alleviate stress and promote a clearer mind, ultimately supporting overall brain health.
Tip 6: Massage your Yin Tang
Yin Tang massage, also known as the Third Eye Point, is a technique used in TCM that can benefit brain health. Located between the eyebrows, Yin Tang is considered an essential acupoint associated with the brain and mental well-being. Massaging this point is will stimulate blood circulation and the flow of Qi in the head, promoting relaxation, reducing stress, and improving mental clarity. It can also help alleviate headaches, eye strain, and promote a sense of calmness. Gently apply pressure or circular motions to Yin Tang to experience a soothing effect on the mind, enhancing brain function, and overall cognitive well-being.
Tip 7: Perform Super Brain Yoga
Super Brain Yoga is a practice that stimulates specific acupuncture points on the earlobe, believed to activate the gray matter in the brain. This exercise offers various benefits to the brain, including:
- Synchronizing the left and right sides of the brain.
- Balancing energy levels and promoting a sense of calmness.
- Enhancing thinking capacity and mental energy.
- Fostering creativity and cognitive powers.
- Improving focus, concentration, and memory power.
- Enhancing decision-making skills.
- Alleviating stress and addressing behavioral problems.
- Promoting psychological balance.
Super Brain Yoga has shown potential benefits for individuals with conditions such as Alzheimer’s, mild depression, Attention Deficit Hyperactivity Disorder (ADHD), Down syndrome, Autism, Dyslexia, and more. It can be complemented by guided meditation for additional relaxation and focus.
To perform Super Brain Yoga, follow these steps:
- Stand tall and maintain an upright posture with your arms relaxed at your sides.
- Lift your left arm and hold your right earlobe with your thumb and index finger, ensuring that the thumb is in front.
- Lift your right arm and hold your left earlobe, with your right arm crossing over the left.
- Take a deep inhalation and gradually squat down into a sitting position.
- Hold the sitting position for 2-3 seconds.
- Exhale gently as you rise back up to a standing position, completing one cycle.
- Repeat this cycle approximately 15 times each day.
- By regularly practicing Super Brain Yoga, you may tap into its potential cognitive benefits. As with any exercise or wellness practice, consult with a healthcare professional before beginning, especially if you have any underlying medical conditions.
Tip 8: Get Horizontal and Count Those Sheep
A good night’s sleep plays a crucial role in maintaining optimal brain health. During sleep, the brain undergoes essential processes that support cognitive function, memory consolidation, and overall mental well-being. It is during these resting hours that the brain repairs and rejuvenates itself, strengthening neural connections and clearing out toxins accumulated throughout the day. Sufficient sleep enables improved attention, focus, and problem-solving abilities, enhancing learning and productivity. Additionally, quality sleep promotes emotional regulation, reducing the risk of mood disorders and supporting mental resilience. Adequate rest also helps regulate hormones involved in appetite and metabolism, which can impact cognitive performance and overall brain health. Therefore, prioritizing a restful night’s sleep is vital for ensuring optimal brain function, memory retention, emotional well-being, and overall cognitive performance.
Tip 9: Try New Things And Discover Yourself Every Single Day
The importance of trying something new cannot be overstated when it comes to maintaining a healthy brain. Engaging in novel activities and experiences stimulates the brain, promoting neuroplasticity and cognitive growth. By stepping out of our comfort zones and embracing new challenges, we activate different neural pathways, fostering mental agility and adaptability. Trying something new can range from learning a musical instrument, exploring a new hobby, travelling to unfamiliar places, or even experimenting with new recipes. These activities expose the brain to novel stimuli, prompting it to make new connections and reinforce existing ones. This cognitive stimulation enhances memory, problem-solving skills, and creativity. Moreover, the excitement and sense of accomplishment that come with trying new things contribute to a positive mindset and overall well-being. So, whether big or small, embracing new experiences is essential for keeping our brains active, healthy, and continually evolving.
Tip 10: Support Your Brain Vessel Health By Making An Appointment With Your Friendly Neighbourhood Acupuncturist
Acupuncture holds significant importance for brain health, offering potential benefits for cognitive function and overall well-being. This ancient Chinese therapy involves the insertion of thin needles into specific points on the body, stimulating the body’s natural healing processes. Acupuncture has been found to have a positive impact on brain health by promoting blood circulation and releasing endorphins, which can reduce stress, improve mood, and alleviate symptoms of anxiety and depression.
Additionally, acupuncture may enhance cognitive function by supporting neuroplasticity, the brain’s ability to reorganize and form new neural connections. Studies suggest that acupuncture can help improve memory, attention, and mental clarity. It has also shown potential in addressing neurological conditions such as migraines, insomnia, and stroke rehabilitation. With its holistic approach, acupuncture offers a safe and natural method for supporting brain health and overall well-being.
Two Things You Should Stop Doing Right Away
Tip 1: Stop Ignoring What Your Body Is Telling You
Our bodies have a remarkable way of signaling when something is amiss. Paying attention to these signals allows us to catch potential health issues early on. Regularly monitoring changes in our bodies, such as unusual pains, changes in appetite, or alterations in sleep patterns, empowers us to seek medical advice promptly. Early detection increases the chances of successful treatment and can potentially prevent more serious conditions from developing. Listening to our bodies cultivates a trusting relationship with ourselves.
Tip 2: Take a “Pause” Before Reacting to an Event or Situation
The brain takes a direct hit from chronic stress and negative emotions because we trigger excess cortisol, a stress hormone, that causes inflammation in the body and the brain. If you are finding yourself constantly sitting on the edge of your seat, feeling anxiety in your chest or your stomach, or feeling your blood coming to a boiling point, recognize and acknowledge how you’re feeling. Then take a “pause”, take three slow, controlled breaths in and out, and reevaluate where you are feeling those emotions and stress in your body. Taking down the chronic stress in your life preserves brain cells and stops brain shrinkage.
Our Favorite Brain-Boosting Recipes
Welcome to a collection of our favorite brain-boosting anti-inflammatory recipes for their potential cognitive benefits! In this curated selection, we have gathered a range of delicious and nutritious dishes that prioritize ingredients known for their potential cognitive benefits and anti-inflammatory properties. These recipes are designed to nourish both the body and the mind, promoting overall well-being and supporting brain health. From vibrant salads packed with antioxidant-rich vegetables to flavorful main courses featuring omega-3 fatty acids, every recipe has been thoughtfully crafted to provide a delightful culinary experience while harnessing the power of ingredients that may support brain function and reduce inflammation. Whether you’re looking for a breakfast to kickstart your day or a comforting dinner to unwind, these recipes offer a wonderful opportunity to savor the goodness of brain-boosting foods while enjoying their enticing flavors. Get ready to embark on a culinary journey that nourishes your brain and delights your taste buds!
- Recipe: Grilled Salmon with Lemon Herb Quinoa
- Recipe: Mixed Berry and Walnut Salad with Ginkgo Biloba Dressing
- Recipe: Blueberry Avocado Smoothie
- Recipe: No-Bake Goji Berry Energy Balls
- Recipe: Brain Power Bowl
Next Steps
Traditional Chinese medicine and nutrition offer a holistic and personalized approach to promoting cognitive health. By incorporating the principles of TCM nutrition, such as balancing Yin and Yang, consuming nutrient-dense foods, practicing mindful eating, and addressing the gut-brain connection, individuals can optimize their cognitive well-being. While TCM approaches can complement conventional medical practices, it is important to consult with a qualified TCM practitioner or healthcare professional before making any significant dietary changes. By embracing the wisdom of TCM nutrition, we can embark on a journey toward better brain health and overall well-being.
