Maintaining a healthy brain doesn’t need to be complicated.
“It’s like a sewage system or a dishwasher, if you will.
It washes all of the debris and junk that accumulates during the day.”
She then explains that you should take both quantityandinto account.
And whilesleep trackerscan be helpful, they’re not essential for securing high-quality sleep.
Exercise
Now, for the equally important half of the equation: exercise.
On the other hand, resistance training offers new and exciting brain benefits, too.
She explains that contracting your muscles releases certainmyokines3, or muscle-based proteins, into the bloodstream.
And some of these myokines have been shown tohave neuroprotective properties4.
Not sure how often is often enough?
Nicola recommends getting at least 20 minutes of aerobic exercise per day and resistance training three times a week.
“You want to do around five exercises per muscle,” she explains.
If you need some workout inspiration, feel free to check out our fullstrength training guide.
Then if you want to go the extra mile, you’re able to supplement.
you’re free to find our favorite omega-3 supplementshere.
Another2018 review6found supplementing with creatine could improve short-term memory and intelligence and reasoning.
She explains that sourcing and dosage are important, so don’t invest in just any product you see.
Not sure where to find a trusty option?
