Part of developing one's personal health journey implies taking cate of the brain. Specially when in college, we are constantly absorbing information every day, while still pulling all nighters to do exactly the same the next day. It's important to note that what you do to the brain and how you take care of it, you also do to the body. I will share with you w some habits you can slowly start to implement in your daily lives that will benefit both your
brain and your body.
What you can do MORE OF:
Rest your Mind: Most of the time we are on "go mode". Taking some time to actively rest your mind is a vital component that contributes to a healthy brain. Start by breathing in slowly for five minutes as soon as you wake up to be more aware and set the tone for the rest of the day.
Practice Gratitude: During stressful times, our mind gets overwhelmed and most often we do not take a moment to appreciate what we have and what we have done to get to where we are.
Eat Nutritious Foods: Food is more than just pizza. It is information being sent to your cells that fuels them with nutrients. Choosing leafy greens and colorful fruits will boost your brain's overall ability to function properly!
Add Movement : Ever since I started exercising for at least 10 minutes a day, I definitely noticed a difference in how I felt during the day. Moving your body in a way that feels good to you helps reduce inflammation, reduce insulin resistance, improve mood and reduce stress and anxiety. Try to go for exercises that make you feel good without them feeling like something you "have" to do in order to be "healthy". Begin by walking outside for thirty minutes a day while listening to a podcast or your favorite playlist!
Sleep: Sleep is key to regulating your mood, appetite and overall health. Sleeping for at least 8 hours every night contributes to your brain's main functions. Prioritizing sleep is of the utmost importance. To wind down, I have been trying my best to leave my phone around 8 and try to get a stretch in, and a good read to relax my mind.
What you can do LESS OF:
Screen Time : Personally I feel like social media in college is most definitely heightened. Taking break from social media does wonders. I recently did this for a week and I felt more energized and in a way kind of happier. I had less anxiety and just felt like a took a very deep breath that I did not know I needed.
Sugar : Sugar is a trigger for inflammation. When we eat sweets (as tempting as this may be), the brain's reward system is activated. Our brain is over-flooded with dopamine as chemicals are being released signaling that an event was positive. This can quickly turn into a vicious cycle. For me, it helps to ask myself questions before wanted to get into it. For example, "Do I really want it? Or am i just bored? Do i need a hug". I have learned that most of the time we need something to satisfy our emotions.
Sedentary Time: Movement as mentioned above, improves your blood flow and will lead to positive structural changes within the brain! Instead of watching Netflix or TikTok for about two hours (or more jajjaja) get up and show up for yourself. Go for that walk or go meet up with a friend. I'm not saying that watching your screen is a bad thing, but doing it moderately is best for your brain!
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