Start by simply standing up and moving more, gradually progressing to walking and taking stairs, as getting vertical is a fundamental step for brain health and overall well-being.
Use deep, slow, deliberate breathing for 3-5 minutes, multiple times a day (e.g., before bed, big tasks, meetings), to calm brain electricity, reduce anxiety, and improve focus.
Follow a MIND diet, emphasizing plants, nuts, and occasional fatty fish (for omega-3s), while reducing red meat, fried, and processed foods, to support brain health and lower dementia risk.
Actively pursue happiness by fostering positive relationships and engaging in hobbies or crafts that bring joy, as mental well-being directly impacts brain structure and function.
Find puzzles, read books, or engage with unusual content and brain training apps to continuously challenge your mind and promote brain health.
Actively practice spatial navigation by studying maps and planning routes mentally, rather than solely relying on GPS, to build cognitive reserve and strengthen grid cells in the temporal lobe.
Continuously learn new skills, especially music or languages, focusing on the process of learning itself, to engage diverse brain pathways, break mental ruts, and promote global brain health.
Practice intermittent fasting (e.g., 16 hours without food, a couple of times a week) to encourage the brain to burn fat for fuel (ketones), which enhances attention and focus.
Regularly use your non-dominant hand for daily tasks (e.g., using a mouse, chopsticks) to recruit brain cells in the opposite hemisphere, promoting brain plasticity and overall balance.
For children, remove devices at least one hour before bedtime to allow their brains to entertain themselves, drift into random thoughts, and prepare for sleep.
Expose children to a wide range of diverse experiences (different schools, foods, music, travel, social interactions) to stimulate brain development and foster adaptability.
Protect children from chronically stressful environments to prevent negative changes to their emotional ’thermostat,’ which can hinder their ability to find happiness and tranquility later in life.
Keep a pen and paper or a notes app by your bed to capture creative thoughts or solutions that arise during the transitions between wakefulness and sleep.
Consider wearing minimalist shoes (like Vivo Barefoot) for improved musculoskeletal health, balance, and stability, as they allow feet to function more naturally and closer to the ground.
Implement boundaries and constraints for device use, especially for children, to guide them towards a healthy ‘digital diet’ and prevent destructive patterns.
Chat with children about interesting articles or topics, encouraging them to express their thoughts and perspectives, to foster critical thinking and communication skills.
Ensure children receive adequate physical touch and visual stimulation, as a lack of these can cause certain parts of the brain to wither.
Perform the 3-4-5 breath (inhale for 3, hold for 4, exhale for 5) for about one minute (five breaths) to quickly shift your body into a calmer state and reduce anxiety.
If following a vegan diet, consider supplementing B vitamins and alternative sources of omega-3s (if not consuming fish oil) to ensure adequate brain nutrition.