We all know that a lousy night’s sleep can leave us feeling unfocused and less productive than usual. But a lack of sleep also affects how the brain forms and maintains the pathways that enable you to learn and form new memories, and research also shows that lack of sleep, as well as sleep apnea, may increase the risk of dementia. [8]

Amazingly, while you sleep, your body also clears out harmful toxins and waste materials from the brain using what’s known as the “glymphatic system.” [9]

According to the American Heart Association, over 100 million Americans suffer from high blood pressure. How is this relevant, you may ask? High blood pressure is a potential risk factor for the development of cognitive impairment. 

The good news is that regular physical activity has been shown to lower blood pressure, which protects against cardiovascular disease and may reduce the risk of developing cognitive impairment. [31]

Research also shows that physical activity may also help to reduce brain aging and the risk of neurodegenerative diseases like dementia and Alzheimer’s that can lead to debilitating memory loss over time. [10] [11]

Not to mention, endorphins released during exercise can improve mood and also may enhance concentration/focus, and research even shows that people who exercise regularly have greater brain volume! [12]

What is the best type of exercise for brain health?

Aerobic exercise like brisk walking, jogging, and dancing appears to be the most effective form of exercise to keep the brain healthy since it boosts cerebral blood flow. [13]

Omega 3 fatty acid 

The brain uses healthy fats like omega-3 to build nerve cells and promote anti-inflammatory pathways. While studies are conflicting, some research shows that omega 3 may support those with cognitive decline and lower blood pressure. Foods rich in omega-3 fatty acids include chia seeds, seaweed, flax, hemp seeds, walnuts, and oily fish. [14] [15] [16] 

On the other hand, diets high in saturated fat can negatively impact brain health and increase the risk of neurological diseases and dementia. [32] [33]

Antioxidants to the rescue

Increasing your intake of antioxidants can assist with protecting the brain from damaging free radicals. You see, the brain is very susceptible to oxidative stress due to its high metabolic activity and demand for oxygen. The most antioxidant-rich foods to look out for to incorporate into a brain-healthy diet include cacao, nuts, seeds, brightly colored berries, green tea, leafy greens, and turmeric. [17]

Vitamin D3

Over 40% of the US population is thought to be deficient in Vitamin D. [18]

Recently, studies have confirmed a connection between Vitamin D deficiency and cognitive impairment. This makes sense since Vitamin D receptors are widespread throughout the brain tissue, with Vitamin D3 showing neuroprotective effects and an essential role in early life neurodevelopment. [19] 

One of these neuroprotective mechanisms includes the clearance of beta-amyloid plaques from the brain, a hallmark feature of Alzheimers disease. [20]

Research also shows an important link between low Vitamin D levels and mental health conditions like depression and anxiety. [21]

What makes our AdaptoZen D3 + K2 drops the best option to optimize Vitamin D levels?

• It contains bioactive D3, which is around 87% more effective at raising Vitamin D levels than D2. [22]
• It’s already in a fat-soluble base for maximum absorption.
• K2 helps to direct calcium into the bones and teeth and away from soft tissues. [23]

Mushrooms can act as potent nootropics and are a nutrient powerhouse, rich in prebiotic fiber, antioxidants, polysaccharides, vitamins, and minerals.

Mushrooms naturally support better brain health through their antioxidant/anti-inflammatory properties while also helping to promote a balanced gut microbiome for a healthy gut-brain axis.

Lion’s Mane is a brain-boosting neuroprotective mushroom that supports memory and the healthy balance of microbes in the digestive tract. For example, a randomized controlled trial examined the effects of lion’s mane mushroom on brain health in older adults with mild cognitive decline. The lion’s mane group showed significantly increased scores on the cognitive performance scale compared with the placebo group. [24]

Reishi has been used traditionally for centuries in Asia to promote overall wellness, longevity, healthy aging, and immunity. A clinical trial in healthy adults found that reishi supplementation significantly enhanced the activity of antioxidant enzymes while reducing biomarkers of oxidative stress. These results indicate that reishi’s antioxidant benefits may offer neuroprotection. [25]

Turkey Tail contains a unique polysaccharide that helps to regulate the immune system. [26]

Shiitake is a good source of prebiotic fiber and minerals, which play an essential role in gut health, brain function, and immunity.

Irish sea moss and bladderwrack are rich in fucoxanthin - an antioxidant phytochemical that has been shown to cross the blood-brain barrier in animal research and may help reduce inflammation in brain cells! [27]

Seaweed is also rich in omega-3 fatty acids, which the brain uses to build nerve cells and promote anti-inflammatory pathways. [28]

Some preliminary research suggests that Irish sea moss may help protect brain tissue from degeneration resulting from its antioxidant mechanisms. [29]

Suboptimal thyroid function has been associated with brain fog, memory problems, decreased attention and concentration, low mental energy, and low mood. Since seaweed provides an abundant iodine source, it may help alleviate these symptoms by naturally supporting thyroid health. [30]