7 Hacks to Optimize Your Brain Health

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During deep sleep the brain clears out toxins (including metabolic waste), balances neurotransmitters, and consolidates memory; insufficient or inconsistent sleep can impair memory, focus, and long-term brain health.

Keeping your bedroom cool and dark is crucial for best sleep because it aligns with your body's natural temperature drop and melatonin production, signaling it's time to rest, with ideal temperatures around 60-67°F (15-19°C) and total darkness promoting deeper, more restorative sleep cycles

Without a doubt, healthy blood flow is absolutely essential for optimal brain function and mental health.Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time. Your brain needs almost 20% of the blood supply provided by each heartbeat.

A steady flow of blood brings oxygen glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain. Here are 3 ways to increase blood flow to the brain:

a. Cold exposure: exposing yourself to cold temperatures (e.g. taking cold showers) can help you get more blood flowing to your brain. 

b. Nitric oxide significantly helps increase blood flow to the brain by relaxing blood vessel walls (vasodilation), allowing more oxygen and nutrients to reach brain cells, and playing a crucial role in matching blood supply to brain activity. To increase your nitric oxide levels eat veggies like arugula, beets, celery, and bok choy that are packed with nitrates that convert to NO. 

c. Ginkgo Biloba is a plant that has been used for thousands of years to treat a number of health problems. Researchers have found that it increases cognitive function, and improves memories and attention in both healthy and unhealthy individuals. These positive effects are mainly because it significantly increases blood flow to the brain and increases blood circulation in the brain.

a. Muscle is a cognitive organ. 

Skeletal muscle is not just for aesthetics, it’s a metabolic and endocrine organ that dictates how your brain uses fuel. Strength training and sprint work increase insulin sensitivity. The more muscle you have, the better glucose control, the better glucose control means more stable brain function. Out of every intervention exercise is by far the number elixir for brain health and brain span. 

b. Strong legs = Sharp Brain

Scientists followed 324 older female twins (43 to 73) for 10 years. The twin with stronger legs maintained better brain health. Leg power was the strongest physical predictor of cognitive aging in this study. In brain scans about 12 years later, the twin with stronger legs had more gray matter and less brain shrinkage. Leg power predicted actual brain volume preservation. 

Your legs are massive muscles requiring constant brain communication. Training them drives blood flow, growth factors, and neurological health. 

Omega-3s fatty acids are the highest quality fats for the brain.They are essential, meaning your body cannot create them and you have to get them from food or supplements. 

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer’s disease. They also naturally increase brain blood flow and circulation. 

Phospholipids are crucial fats for brain health, forming cell membranes, supporting communication, and protecting neurons, with key types like Phosphatidylserine (PS) and Phosphatidylcholine (PC) aiding memory, focus, and resilience against age-related decline.

Omega-3s (like EPA & DHA) and phospholipids work together: phospholipids form cell membranes, and omega-3s integrate into them, increasing membrane fluidity and signaling; this complex form (especially in krill oil/roe) offers superior absorption and delivery of omega-3s to the brain and heart compared to standard fish oil, supporting cognitive function, cell health, and reducing inflammation. 

If you’re looking for the highest quality omega 3-s and phospholipids I highly recommend BodyBio, which is doctor recommended and clinically-backed. You can unlock 10% off by clicking here (create an account to access the store).

Neuro-lymphatic drainage refers to the brain's recently discovered waste-clearing system, involving the Glymphatic system and meningeal lymphatic vessels, that flushes toxins and proteins, maintains fluid balance, and supports immune function, contrasting with older beliefs that the brain lacked lymphatics.

While direct brain lymphatic treatments are specialized, general lymphatic support involves gentle movement and massage:

a. Gentle Massage: Circular motions on the neck towards the chest, pumping in armpits, or calf raises to aid fluid movement.

b. Movement: Rhythmic, flowing exercises (like described in this YouTube video) that engage the spine and core to encourage fluid movement.

c. Hydration & Diet: Supporting overall lymphatic function with good hydration and diet.

Lowering stress protects your brain by reducing harmful stress hormones like cortisol preventing shrinkage in memory centers (hippocampus, prefrontal cortex), improving focus, memory, and mood, and boosting neuroplasticity, which helps your brain adapt and form new, positive connections, thereby guarding against anxiety, depression, and cognitive decline. Stress reducing activities include: mindfulness & meditation, good sleep, healthy diet, exercise, and healthy social connections.

Alcohol is a neurotoxin that can directly damage and kill brain cells (neurons). It also inhibits neurogenesis, the process by which the brain generates new neurons, especially in the hippocampus. Furthermore alcohol: