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Chronic stress takes a high toll on mental health. It affects your brain structure and function in an up-close-and-personal way. It accelerates brain aging, depletes beneficial neurotransmitters, blows up the size of your “fear center”, and halts the production of new brain cells while killing good ones already there. The positive news is that there really are excellent ways to combat this, to turn the brain-train around, while optimizing the new brain cell-generation. So let’s get to them!
The following 9 tips that can be easily incorporated at home and will power up and balance your brain immediately!
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Consider adding Omega-3 fats to your diet. Seriously. Omega-3 fats form the basic structure of all of our cell membranes. Each brain cell is connected to other brain cells though about 40,000 synapses, and it takes a “healthy cell” to communicate appropriately, which means Omega-3 and other healthy fats are needed to make a cell “healthy.” The fact is that the brain is mostly fat, this is why we need good fats to make our brain GREAT. Suggestions:
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Cold water fish, salmon, herring, cod,
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Omega-3 eggs
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Olive oil coconut oil, sesame oil
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Omega-3 supplements
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Flax, hemp, nuts, and seeds
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Add lean protein to each meal. Proteins are messengers for the brain and if you want a message relayed in your brain, you better have protein on board. Proteins are formed by 8 essential amino acids that we have to get from our diet, which are necessary in making our brain’s neurotransmitters that keep us emotionally and mentally balanced. If you are lacking healthy proteins in your diet, you will feel sluggish, emotionally distraught, foggy, and depressed. Tryptophan is the main ingredient in making Serotonin – the happy brain chemical. Tryptophan is present in most protein sources. No tryptophan means less serotonin, which means increased depression and anxiety. It’s that simple.
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Magnesium for the brain – The very foods, drinks, or drugs we are taking may be depleting your system of magnesium. Magnesium is essential in making serotonin and keeping you happy. Drinking alcohol regularly, eating high sugar/processed foods, or taking certain medications can deplete your system of magnesium, creating low-level anxiety and depression.
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Essential Brain supplements including: Omega-3 fatty acids, B-complex, Vitamin D, Selenium, Ginkgo Biloba, and Amino
Acids – studies show these promote cerebral oxygen, repair the brain, and improve memory and performance. -
1 oz. of Dark chocolate (1 oz.) in the afternoon will boost dopamine and make you feel a sense of over-all “well-being.”
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Take a time out – Stop working, stop looking at your phone, stop talking on the phone, stop surfing the web, stop listening to negative people, stop filling your brain with things you can’t change. Walk outside for 10 minutes to re-group.
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Work your body. You get to work your brain every minute of every day. Think about what an imbalance this is for your brain. Exercise releases brain chemicals that keeps you happy, clear, focused, and calm.
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Balance your hormones with a medical hormone expert. Testosterone for men and women is so amazing for the brain. It is particularly important for focus, alertness, and a positive outlook on life.
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Ignite your parasympathetic brain track twice daily for 2-3 minutes (Rest and Relax switch) Breath in through your nose and out through pursed lips, setting the intention of exactly what you want to feel, acquire, and move towards. This is powerful and extremely effective for brain balance and happiness.
NISHA JACKSON, PhD, MS, WHCNP, HHP, author of Brilliant Burnout, is a nationally-recognized hormone expert and gynecology health specialist with 20 years of experience in research and patient care. She is the founder and owner ofPeak Medical Clinics.
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