What are the six natural medicines to be able to upgrade your brain to have greater levels of intelligence, greater levels of income, and greater levels of impact?
While there are no guaranteed natural medicines that can directly upgrade intelligence, income, or impact, there are several natural approaches that may support brain health and cognitive function. Here are six practices worth considering to boost your brain power. The acronym to help us remember is M.E.D.SSS.
1. Manage Stress: M
The M in M.E.D.SSS stands for managing stress.
Chronic stress can have negative impacts on brain function. Techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies can help manage stress levels and support cognitive health.
The capacity of your mind improves through awareness and meditation. The brain benefits greatly from meditation. To reconnect with ourselves, we occasionally need to disengage. When your energy is low or you need a break, meditate. Close your eyes and repeat the same word until your thoughts are nonexistent. I like to say ‘release’ multiple times or ‘money’ ‘money’ and ‘money’ until my thoughts are quiet and I feel calm.
We must remember that our brains are not designed to function at full capacity all the time.
Take time to intentionally relax so that you can genuinely process information. Short breaks allow knowledge to be stored in long-term memory. In actuality, it quickens or accelerates learning as well.
A 2018 collaborative study by New York University and Virginia Tech indicated that practicing meditation for 13 minutes each day for eight (8) weeks improved focus, concentration, working memory, and mood. This study found that it helped reduce things like anxiety and enhanced emotional regulation with just 13 minutes a day for eight weeks.1
Thus, do you have the time to improve your brain’s capacity? Do you schedule time for meditation every day? When discussing routines and habits, keep in mind that you first develop your habits before those habits form you.
So make a schedule. Add it to your calendar. Your calendar is the most important productivity tool you have for mental clarity. Remember that even while you may feel exhausted, you may actually be burnt out because you’re not doing enough of the things that give you life. Two times each day, give yourself some time to relax, to think, and to slow down.
2. Exercise: E
Now, you may probably guess what the E in M.E.D.SSS is for exercise.
Engaging in regular aerobic exercises; such as walking, running, or swimming, has been shown to improve cognitive function, enhance memory, and increase blood flow to the brain.
Exercise and being in motion train your brain directly.
What do you believe is the best way to exercise your brain? There are a few ways.
First, improving mental stimulation by challenging your brain through activities like puzzles, reading, learning a new skill, or playing strategic games can promote neural connections and improve cognitive abilities. Further, and very importantly, it is through movement. The power of movement and being in motion maximize the brain’s potential.
As your body starts to move, your brain starts to groove
Nia Reyes
However, many of us lead relatively sedentary lives that include sitting down a lot. We sit on back-supporting chairs behind a computer or TV. We’re hidden behind a screen a lot of times and that is why some say that sitting has been dubbed as the new smoking as it is detrimental to your health in the long run.
However, did you know that your body movements enhance brain-derived neurotropic factors (BDNF)?
BDNF is a natural brain fertilizer in the sense that it helps your brain to grow organically and only three external factors have been found to enhance it. According to several sources, including the National Library of Medicine, the two organic ways to grow your brain were first with exercise and second with enriched vibrant environments. 2
In another study conducted in 2015 at Cambridge University, individuals underwent baseline cognitive capacity and testing. In this example, participants with schizophrenia completed 150 minutes a week of aerobic exercise and cognitive training for three months and those who exercised noticed increased prefrontal brain activity that persisted for hours.3
This means we need to take those brain breaks as it gives us energy for hours afterward, plus it improves brain activity. Especially if we are preparing for meetings, have a project due, are studying, or need to memorize information while at work or school. Taking a walk for at least 15 minutes will boost energy and activate your body.
3. Diet: D
The D in M.E.D.SSS is your diet. We need a balanced diet to maintain a sharp and healthy brain.
Neuro-nutrition for your brain is needed as your brain is an energy hog. It requires 20 percent of the nutrients eventhough it makes up only two percent of your body mass. Further, did you know that your brain actually requires different nutrients than the rest of your body?
You need to be able to feed this machine because what you eat matters, especially for your gray matter. A 2015 study by Dr. Drew Ramsey at the Journal of Missouri State Medical Association discusses in detail the benefits of nutrients and brain health. They specifically explain that severe nutritional deficiencies in vitamin B12 and B9, which are folate and zinc, can cause things like depression, low mood, fatigue, cognitive decline, and irritability. Eating food with high nutrition reduces inflammation which is linked to higher rates of mental illness, increased risk of depression, mild cognitive impairment, and ADHD.4
The bottom line is you can control your mood, your mind, and even your memory by the food that you decide to eat because food is information.
There’s a lot of junk food out there. You must reduce the processed food. You must reduce the sugar because sugar is very detrimental to the human brain.
Anxiety-free foods are foods you want to consume to help reduce anxiety and reduce stress. Chronic stress is shown to shrink the human brain.
What are some anxiety-free foods to consume? Consuming a nutrient-rich diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the necessary nutrients for brain health. Omega-3 fatty acids found in fish, for example, have been linked to improved cognitive function.
Make those wise decisions every single day because food is information. Junk food passes on junk to your brain so be sure to eat real, nutrient-rich food.
4. Sleep: S
The first S in M.E.D.SSS is sleep. Master your sleep. When you don’t get a good night’s sleep how’s your brain the next day? How are your mental energy, your memory, and your ability to solve problems and make good decisions? Every function is impaired by lack of sleep.
When you sleep you consolidate short-term to long-term memory. When you sleep your brain is able to clean out that beta amyloid plaque and other substances that could lead to brain aging challenges like dementia and so, are you getting enough rest? 5
Check out videos by Dr. Michael Breus, the sleep doctor, or Shawn Stevenson who wrote “Sleep Smarter.” The Journal of Clinical Sleep Medicine released this study recommending adults get a minimum of seven hours of sleep per night to avoid adverse health problems, such as weight gain and obesity.6
Did you know? As your waistband increases, your brain actually grows smaller.
Diabetes, hypertension, heart disease, stroke, and depression are all more likely when we do not get enough sleep. Individuals who get less than seven hours of sleep were shown to experience impaired immune function, increased pain, and lower cognitive and physical performance. We’re prone to make more errors during the day and have a greater risk of getting into accidents, so make sure you prioritize your sleep.
According to several sources, when you get sunlight first thing in the morning it helps to reset your circadian rhythm. The circadian rhythm is our natural day/night approximately 24-hour cycle and maintaining it keeps us healthier. It improves cognitive function and lowers the risk of obesity, diabetes, cancer, and cardiovascular diseases.7
For a healthy circadian rhythm:
- Maintain a cool sleeping environment as this triggers the production of melatonin which helps you to relax.
- Reduce lighting to get better sleep. Black-out curtains can help with this, plus no screens. Use an eye mask to block light as well.
- Try not to work the night shift if you do not have to, as the night shift has been listed as a probable carcinogen by the International Agency for Research into Cancer (IARC).
- Your brain loves consistency so wake up and go to sleep at similar times, even on weekends.
In summary, adequate sleep is crucial for brain health and cognitive function. It helps consolidate memory and enhances cognitive processing. Aim for 7 hours of quality sleep per night.
5. Social Networks: S
The second S in in M.E.D.SSS stands for social networks, which are our relationships.
You want to improve your cognitive performance and your brain health. It’s not just your neurological networks, it’s your social networks that really matter. I first heard this from Jim Kwik, an American brain coach.
Strong social ties and meaningful relationships have been associated with better cognitive function and overall well-being. Engaging in social activities and maintaining positive relationships can positively impact the brain.
We have these mirror neurons that help us to constantly imitate the people around us. We start developing the same habits as the people around us. The same behaviors, the same language, thoughts, thinking, standards, and character.8
If you haven’t found that person yet, be that person for somebody else. Especially be that person for yourself. Eventually, you want to make sure you build your positive peer group. We all need someone to cheerlead and support us. We all need people to pat us on the back. To encourage us, to challenge us, and to be kind to us.
An 80-year-old longitudinal study on living longer and being happy at Harvard University was designed to find out the secret to being healthy, happy, and living longer. They collected a ton of data on each participant’s mental and physical health. The results show that the number one contributor wasn’t diet and it wasn’t exercise, it was the people around you.
“The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health,” said Robert Waldinger, director of the study, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School.9
Who we spend time with is who we become. When we are around people that make us happy, that is supportive and love us, we are more likely to feel the same way about ourselves and for others.
Be conscious of the people you have around you. If you are around energy vampires and they are taking your energy away and you wonder why you are not motivated or why you are shrinking your level of growth, look at the five people you are around the most. The answers to these questions are right there.
6. Sunlight: S
The last S in M.E.D.SSS stands for sunlight, supplements, and simple extra things that help to improve our brain power.
The power of breathing and getting fresh, free air. It’s wonderful. When we get enough oxygen it helps us to fight fatigue. Thus be mindful of your posture while at the desk or when on your phone. Try not to collapse the lower third of your lungs as it absorbs two-thirds of the oxygen. We need to be able to get air and ground first thing in the morning. By grounding we mean the soles of your feet touching the ground.
Getting direct sunlight is free and gives nutrients to our body and brain. Drinking water and staying hydrated is wonderful for your brain as well. These are all the simple extras to help your brain function better.
Walk outside to get your mind moving and grooving. Outside air will give us more oxygen. Sunlight gives us nutrients. Grounding allows our bodies to heal and water for hydration.
These simple extra things don’t have to cost you in terms of money, they cost you your focus and your time. Every single day you know we’re making these kinds of choices and we have a choice.
Your morning routine could start positively and include, going for a walk breathing in fresh air and soak up some sunlight. Drink 2 large glasses of water after your walk. This is a great start to drinking 4-5 times that amount of water throughout the day.
Another simple thing to try is cold and hot therapy. This can boost your health. Take your cold showers to reduce inflammation and reset your nervous system. Taking a cold shower for a total of 11 minutes a week each week and 57 minutes of sauna time or hot therapy for the week is good for your body, according to Dr. Susanna Søberg, a metabolic scientist. We should split up the cold and hot therapy into 2-3 sessions.
The supplements and the nootropics for brain nutrition are the extras above and beyond. Here’s the thing, remember you don’t have to do everything on this list. You want to make small incremental progress, as little by little becomes a lot.
Again remember this acronym M.E.D.SSS. Follow the things in this list. The list provides all-natural resources that do not require a doctor’s prescription to do them. They have no known side effects. They are positive for you. Make your smart choices. Ultimately you are the superhero in your own journey.
Dr. Daniel Amen, author of Change Your Brain, Change Your Life, says to ask yourself “Is this good for my brain, or is this bad for my brain?” Those little choices add up to big choices that become habits, that become our life.
Thank you for reading. Check out more of our articles to continue to age gracefully.
Resources:
- Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1;356:208-220. doi: 10.1016/j.bbr.2018.08.023. Epub 2018 Aug 25. PMID: 30153464. https://pubmed.ncbi.nlm.nih.gov/30153464/ ↩︎
- Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. J Psychiatr Res. 2015 Jan;60:56-64. doi: 10.1016/j.jpsychires.2014.10.003. Epub 2014 Oct 12. PMID: 25455510; PMCID: PMC4314337. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4314337/ ↩︎
- Nuechterlein KH, McEwen SC, Ventura J, Subotnik KL, Turner LR, Boucher M, Casaus LR, Distler MG, Hayata JN (2023). Aerobic exercise enhances cognitive training effects in first-episode schizophrenia: randomized clinical trial demonstrates cognitive and functional gains. Psychological Medicine 53, 4751–4761. https://doi.org/10.1017/S0033291722001696. https://www.cambridge.org/core/services/aop-cambridge-core/content/view/41E27D6C1677E80C17B1BAC7282C875B/S0033291722001696a.pdf/aerobic-exercise-enhances-cognitive-training-effects-in-first-episode-schizophrenia-randomized-clinical-trial-demonstrates-cognitive-and-functional-gains.pdf ↩︎
- Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015 Mar-Apr;112(2):111-5. PMID: 25958655; PMCID: PMC6170050. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/ ↩︎
- Budson, Andrew E. Sleep well — and reduce your risk of dementia and death. The Harvard Health Publishing. Harvard Medical School. 2021 May 03. https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508#:~:text=When%20we%20sleep%2C%20however%2C%20brain,day%20can%20be%20flushed%20away. ↩︎
- Consensus Conference Panel; Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E; Non-Participating Observers; Twery M, Croft JB, Maher E; American Academy of Sleep Medicine Staff; Barrett JA, Thomas SM, Heald JL. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015 Jun 15;11(6):591-2. doi: 10.5664/jcsm.4758. PMID: 25979105; PMCID: PMC4442216. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442216/ and https://sleepeducation.org/sleep-faqs/#:~:text=How%20much%20sleep%20do%20adults,associated%20with%20adverse%20health%20outcomes. ↩︎
- Circadian rhythm. 2023 Sept 04. In Wikipedia. https://en.wikipedia.org/wiki/Circadian_rhythm ↩︎
- Mirror neurons. https://en.wikipedia.org/wiki/Mirror_neuron ↩︎
- Mineo, Liz. Good genes are nice, but joy is better. The Harvard Gazette. 2017 Apr 11. https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ ↩︎
+ There are no comments
Add yours