Brain-Healthy Nutrition

What you eat directly impacts your brain health. Follow these dietary guidelines for optimal cognitive function.

Omega-3 Fatty Acids

Consume fatty fish like salmon, mackerel, and sardines at least twice a week. Omega-3s support brain cell structure and reduce inflammation.

Include spinach, kale, and other leafy vegetables daily. They’re rich in vitamins K, folate, and antioxidants that protect brain health.

Blueberries, strawberries, and other colorful fruits contain flavonoids that may improve memory and cognitive function.

Coffee and tea in moderation can enhance alertness and may have neuroprotective effects. Limit to 2-3 cups daily.

Regular physical activity is one of the most effective ways to protect your brain and enhance cognitive function.

30 minutes of moderate aerobic activity 5 times a week improves blood flow to the brain and promotes neuroplasticity.

Include resistance exercises 2-3 times weekly to maintain muscle mass and support neurological health.

Practice yoga or tai chi for balance, coordination, and stress reduction. These activities support the nervous system.

Engage in group activities or sports. Social interaction combined with physical activity enhances brain health.

Beyond diet and exercise, these daily habits play a crucial role in maintaining neurological wellness.

Consume fatty fish like salmon, mackerel, and sardines at least twice a week. Omega-3s support brain cell structure and reduce inflammation.

Keep your brain active with puzzles, reading, learning new skills, or playing musical instruments to build cognitive reserve.

Drink 8-10 glasses of water daily. Dehydration can affect concentration, memory, and overall brain function.

Quit smoking and limit alcohol. These substances increase risk of stroke, dementia, and other neurological conditions.

Your diet plays a crucial role in brain health. Discover