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Feed Your Brain Nutrients, Not Toxins
What we put into our bodies directly impacts the health and performance of our brains.
Feed your brain nutrients and antioxidants like healthy fats, protein, fish, berries, avocados, nuts and dark chocolate. Minimize sugar, processed foods and toxins.
Nutrition impacts brain health and performance.
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Build Your Brain Power
Train your brain like a muscle with challenging new activities, learning skills, brain games and neurofeedback.
Start small and increase difficulty over time to strengthen neural connections.
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The Importance of Quality Sleep
Make sleep a priority by optimizing sleep hygiene, blocking blue light before bed, taking magnesium.
Adults need 7-9 hours of quality sleep per night to consolidate memories, cleanse toxins and restore the brain.
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Combat Stress with Self-Care
Manage stress with meditation, yoga, deep breathing, spending time in nature.
Daily self-care habits counteract the effects of stress for enhanced mental clarity and focus.
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Harness the Power of Gratitude
Harness the Power of Gratitude
Adopt an attitude of gratitude by keeping a journal, writing thank you notes, meditating on positive emotions. Gratitude boosts dopamine, creates neural pathways and reduces cortisol.
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Connect for Brain Health
Embrace healthy social connections by nurturing quality relationships and joining a community group.
Social interaction engages the brain, reduces inflammation and elevates mood.
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Explore Smart Supplements
- Consider supplements like fish oil, curcumin, ginseng, L-theanine and nootropics like modafinil.
- They support brain function by optimizing neurotransmitters, increasing BDNF and stimulating neurogenesis.
- Always consult your doctor.
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Your habits, actions, and thoughts are physically changing your brain daily for better or worse.
KRISTEN WILLEUMIER
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CURATED BY
CURATOR'S NOTE
In her book Biohack Your Brain, neuroscientist Kristen Willeumier provides science-based strategies for optimizing brain health, overcoming negative thought patterns, and achieving peak mental performance. Drawing on the latest research, she explains how simple lifestyle changes relating to sleep, exercise, nutrition and stress can actually change the physical structure of the brain. Willeumier also delves into the potential of nootropics and technology like EEG to take brain hacking to the next level.
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