Community Healthcare Network

Wellness / Nutrition

Promoting Brain Health

Your brain is an organ, just like your heart! There are some things you can do to keep it working at its best. Learn more about healthy habits and specific foods that can help keep you and your brain healthy.

Healthy Brain Habits:

  • Exercise regularly. Exercising several times a week for 30 minutes may help increase blood flow and slow the effects of aging on your brain.
  • Get 8 hours of good sleep. Sleep allows for your brain to rest and consolidate memories.
  • Stay mentally active. Activities like puzzles, word games, reading, drawing, and painting help stimulate your brain.
  • Try new things. This helps you form new connections in your brain.
  • Eat a variety of foods that boost brain health.

Foods that Boost Brain Health:

  • Leafy greens like kale, spinach, and broccoli are rich in nutrients like Vitamin K, folate, and beta carotene that can help slow cognitive decline.
  • Fatty fish like tuna or salmon have omega-3, which research suggests may help prevent Alzheimer’s.
  • Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.
  • Eggs are rich in B vitamins which could slow cognitive decline.
  • Foods high in protein such as meat, tofu, or nut butters give your brain energy throughout the day.

Make Your Own Brain Boosting Energy Bites:

(makes 10)

½ cup peanut butter
¼ cup honey
1 teaspoon vanilla
½ cup protein powder
⅓ cup flax seed meal
½ cup rolled oats
½ teaspoon cinnamon
1 tablespoon chia seeds
1 tablespoon chocolate chips

To prepare:

  1. In a food processor, add peanut butter, honey, vanilla, protein powder, flax seed meal, oats, cinnamon, and chia seeds.
  2. Pulse until well combined.
  3. Add in the chocolate chips and pulse a few more times.
  4. Using either an ice cream scoop or your hands, roll the mixture into ten equally sized balls.
  5. Place in an airtight container. The energy bites will last in the fridge for a week and in the freezer for 2 months.
Ver en español