Tips for Better Brain Health: January's Practitioner Plan of Action

This month, we’ve had the privilege of learning from Nutritional Therapist and Health Coach Sarah Elizabeth, whose mission to empower female leaders has inspired us all. If you’re looking for a mentor to guide your wellness journey, she’s the one to watch—be sure to check her out!

Sarah has left us with five expert tips to enhance brain health and set the foundation for a sharper, more focused mind.

Sarah Elizabeth’s Top 5 Tips for Better Brain Health

1. Fuel Your Brain with the Right Nutrient - Prioritise a balanced diet rich in omega-3 fatty acids, antioxidants, and essential vitamins such as B6, B12, and folate to support cognitive function and reduce neuroinflammation.
2. Stay Hydrated - Stay well-hydrated (preferably with minerals), as even mild dehydration can negatively impact memory and concentration.
3. Move Your Body - Incorporate regular physical activity, which enhances blood flow to the brain and stimulates neurogenesis, which in turn, improves learning and mood.
4. Prioritise Quality Sleep - Ensure quality sleep, as it is essential for memory consolidation and the clearance of toxins from the brain.
5. Keep Learning and Managing Stress - Engage in lifelong learning and stress management through activities that encourage you to use your brain, promote neuroplasticity and help protect against cognitive decline such as dancing, puzzles and learning new skills. These foundational habits are key to long-term brain health and peak mental performance.

Next Steps from Naturopath Sonia: Long-Term Brain Support

To keep your brain performing at its best, it’s all about balancing how you fuel it with what you ask it to do. The brain uses approximately 20% of the body’s total energy consumption, and nearly all of this energy comes from glucose, so your mental power is deeply influenced by your diet, stress levels, rest, and physical activity.

Here’s my guide on the actions you can take to keep your brain happy, healthy and sharp:

1. Nourish Your Brain with Supportive Foods

• Incorporate healthy fats (like avocados and walnuts) and slow-releasing carbs (like oats or sweet potatoes) for sustained energy.
• Add antioxidant-rich foods such as berries, leafy greens, and other colourful fruits and vegetables to your meals.

2. Use Herbal Helpers

• Vitex Agnus Castus supports hormone balance, easing brain fog and improving focus.
• Rosemary enhances memory and protects brain cells.
• Lion’s Mane stimulates nerve growth, helping maintain cognitive sharpness.

Having these on hand makes it easy to give your brain a boost when you need it most.

3. Make Lifestyle Changes for Long-Term Clarity

Lifestyle changes, including stress reduction are essential for long-term mental clarity and brain energy. Start to build things into your life that will become healthy habits.

• Reduce Stress: Try mindfulness practices like yoga, journaling, or using an app like Headspace. Epsom salt baths can be a great way to unwind after a busy week.
• Get Moving: Physical activities like walking, dancing, or stretching improve circulation to the brain.
• Exercise Your Mind: Memory games, puzzles, and learning new skills like painting or playing an instrument can keep your brain engaged and adaptable.

4. Minimize Toxin Exposure

Reducing toxin exposure is another important lifestyle change as we are exposed to so many day-to-day toxins from external sources and this is a lot for your brain to detox while you sleep:

• Drink filtered water daily.
• Avoid cooking or storing food in plastic containers.
• Switch to natural cleaning and personal care products.

The Big Picture: A Lifetime of Brain Health

With the right care, your brain can stay sharp and focused for decades. Remarkable examples like James Lovelock, who was still working into his 90s and remained sharp and curious into his 100s show us what’s possible. 

By nourishing your brain, adopting supportive lifestyle habits, and keeping a few herbal helpers on standby, you can achieve better mental clarity, focus, and performance every day.

Cheers to your happy, healthy mind!