7 Worst Habits for Brain Health. Guilty? Find Out & Fix

We all engage in good habits and bad habits. Sometimes, we simply don’t realize the impact of our bad habits. Sometimes, it’s simply our choice or we think they are too hard to break. Still other times, we don’t know the how to change them. When it comes to habits for brain health, take heart! You can actually make simple, easy changes for a huge health impact!

Take these 7 bad habits. Each of them has a relatively easy fix. You can take them one at a time and change each “bad” one into a healthy, brain-supporting habit. While you’re at it, you can use supplements to nourish your brain each day. 

Which habits for brain health do you need to change? 

7 Worst Habits for Brain Health

1. Sedentary, Indoors Lifestyle

If you sit indoors all of your day, or even the majority of your day, it’s time to make some changes for the sake of your brain.

You don’t have to run a marathon. But, there are many benefits to getting outside, sitting less, and improving flexibility (1)!

The Fix: Each day, work to do all 3 of these activities:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

2. Eating an Ultra-Processed Diet

Chronic inflammation is one of our brains’ biggest enemies.

And, the fuel that enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include commercial dressings and condiments with soybean oil, margarine, TV dinners with unhealthy fats, sugary energy drinks, fried snacks like conventional potato chips, and fast-food deep-fried foods.

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments. These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (2).

The Fix: To reduce the risk of inflammatory issues and harm to your brain, reduce inflammatory, processed foods:

• First, follow a healthy, low-carbohydrate diet that increases ketone production in your body. This is hugely beneficial for your brain (3, 4).
• Eat an omega-3 source every day
• Focus on anti-inflammatory foods such as seafoods, spices, nuts, seeds, fruits & vegetables
• Nourish your brain with the right vitamins, minerals, and nutrients. See below.

3. Stressed-Out Lifestyle

There’s little doubt that chronic, mental stress is unhealthy for your brain.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (5). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

Much of our modern-day stress is caused by our over-scheduled busy bee lives. But, there’s good news. You can take steps to reduce some stress and choose a slower life. Try to:

• Clear Out Your Schedule. Start by simply looking at your calendar. Are there any activities you could do without? Are there any you could streamline? Do what you can to simplify your schedule. If you can’t remove anything, commit to not adding anything new that is not edifying or vital to your wellbeing!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write 3-5 specific things for which you are grateful. Even when you don’t feel like it. Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.
• Eat foods and drinks that may reduce cortisol naturally (see above). Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Add a stress-fighting supplement to your regimen
• For more ways to cut cortisol naturally, read our full list here.

4. Chronic Dehydration

Believe it or not, your brain is affected by your long-term and short-term hydration status. In fact, mood, fatigue, and alertness are all impaired with dehydration (6). Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

The Fix: Aim for a minimum of 64-80 oz. per day water or other fluid. Many people feel great when they drink even more! Make sure to add extra hydration when you sweat. Drink:

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote healthy weights (7).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

5. Sacrificing Sleep

For a sharp, youthful, healthy brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, metabolic issues, memory impairment, knowledge retention, and more (8, 9, 10).

The Fix: Do everything you can to prioritize sleep. This may mean improving your sleeping environment by cooling the temperature, using black-out curtains, and/or using a noise machine to drown out noises that disturb you. It may also mean reducing blue light screens starting an hour before sleep.

If you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

6. Trashing Your Gut Health 

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (11):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

The Fix: As stated above, start with a healthy diet and get rid of ultra-processed foods. Next, include healthy, fibrous foods and supplements such as fruits, vegetables, nuts, seeds, and more within a gut -fortifying eating plan. 

6. [TAG69] Binges

Alcohol can harm your brain in 3 ways. First, it can negatively impact your gut health. Next, it can lead to poor-decision making and risky behaviors that can hurt your brain. Lastly, it directly impacts brain cells and brain structure.

In fact, both binge drinking and the amount of drinks per week can negatively affect global cortical thickness and global cortical surface area (12).

The Fix: Of course, omitting alcohol from your diet is a great way to support brain health! If you decide to drink alcohol, make sure to go several days per week without consuming it. When you drink it, don’t binge and keep it to just 1-2 servings.

Guilty? Start Supporting Brain Health

First, look at every bad habit above and start to rid your lifestyle of them, one by one. The best way to get rid of a bad habit is to replace it with a good one, so look at every fix. Take it slow, and concentrate on one habit per 2 weeks.

While diving into the habits and fixes, you can also start to nourish your brain with specific nutrients that support brain health today.

How? Start using a brain health supplement system like Brain Zone, formulated by Dr. Colbert:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (13, 14).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (15, 16).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (17, 18, 19)!

Dr. Colbert’s Healthy Brain Zone Book: The key ingredient to fighting brain issues associated with aging isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices.

Bottom Line

Every habit matters to our health, both good and bad. While it may take time, you can work on the ones that might harm your brain, and replace them with habits that encourage brain health. In the meantime, nourish your brain each day with supplements formulated for healthy brain function!

The post 7 Worst Habits for Brain Health. Guilty? Find Out & Fix appeared first on ..

Frequently Asked Questions

What is a typical ketogenic meal?

A ketogenic diet is a great way to eat. Think of it like regular healthy eating, but with a twist. The twist is to ditch processed carbs and replace them with high-quality fats and proteins.

This diet has many health benefits including increased energy, cognitive performance, better sleep and digestion. This diet will allow you to enjoy delicious, healthy meals with high-quality ingredients.

What's a great example of a tasty ketogenic dish? You could have grilled salmon with fresh kale and parmesan cheese. Then, you would pair it with roasted cauliflower with olive oil and freshly chopped herbs. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

No matter what route you decide to take when it comes time to craft your next keto meal, remember that quality ingredients are key to making any dish a real winner! So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

What happens the first week of keto?

It is essential to research your options before starting a ketogenic eating plan. You'll want to understand what foods are recommended and how many carbs you can have daily. It is important to understand which foods contribute to the proper balance of macronutrients.

Once you have the basics down, it's time for you to begin creating meals to support your new lifestyle. Eating whole foods and not processed sugars will make it easier for your body to adjust faster. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

The next step in the keto diet is to learn proper portion control. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

All newcomers need to take their time during the first week of transitioning into the keto diet - making sure that their bodies adjust accordingly before going full throttle with their diets. It is crucial to take enough rest and stay hydrated when embarking on this journey. You should give yourself at least three days to decide if this is the right thing for you. Everyone responds differently so take your time and care of your body.

Can you eat fruit on keto?

Are you curious about whether fruit can be eaten on a keto diet. However, be cautious.

Keep carbs low to stay in ketosis, and burn fat. Some fruits can still be part of a balanced keto diet.

Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. Carb contents vary greatly between individual fruits. Avocados, for example, have a low carbohydrate content, but bananas contain significantly more.

Your body uses sugar in fruits to produce energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. Be mindful of how much sugar you are consuming and don't overindulge in it.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

Can I eat a dairy-free keto diet?

Absolutely! You can! The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, determine the best proteins and fats for you. There are many great alternatives to butter, such as avocado oil, coconut oil and nut oil. As an alternative source of protein, meat substitutes such as tempeh or tofu can be used. Nuts are great for their crunchy texture.

Sweets: Creamy coconut milk or plant-based dairy yogurts are great alternatives to heavy cream and sour cream. For sweeter recipes, you can add sugar or honey. Cheese lovers may try vegan cheese made from cashews or macadamia nuts to replace dairy cheese.

Make sure to include other seasoning options in your recipes to make them stand out. Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! You can maintain a dairy-free keto diet if you keep in mind the principles and recognize tasty ways to overcome food restrictions.

Is keto right?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. The keto diet, an age-old and popular choice for weight loss, has many health benefits.

Ask yourself: What are my health goals. Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. If done with care, keto can be a great place for a start.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. You can make keto work for you, if done correctly. Take the time to research and learn about keto from reliable sources before you take any big steps forward (or backward).

Can you eat Rice on Keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. You can either answer yes or no, depending on what type of rice you choose. However, this could impact the balance of your carefully-curated diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. You should limit the amount of rice you eat, whether it's white, brown, or wild. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. However, this is an easy substitution. You should make sure you have enough water throughout the day so that you don't feel bloated from the additional starches in your rice meal.

Adding healthy grains such as low-carb alternatives like cauliflower rice may boost essential vitamins & minerals - along with providing an enjoyable texture -- to support a successful ketogenic lifestyle when executed correctly. So if you're wondering if you should eat rice on keto? Pay attention to the type of rice and how many you choose. And, don't add any other fixings that could negate this wonderful grain's natural nutritional benefits.

How much fat do I need to consume?

You need to ensure you are getting enough essential fatty acid when following a ketogenic lifestyle. This means that you should eat foods rich in healthy fats such as avocados, salmon and other nuts. You should also make sure you include other fat sources in your diet like butter, olive oil and coconut oil. These fats offer many health benefits such as improved cognitive function, better digestion, and stronger immune systems. Generally, it would be best to aim to consume around 25-35% of your calories from fat.

Also, it is important to be aware that ketogenic diets can increase your risk of developing heart disease. Saturated and trans fats should be avoided as much as possible, as they can increase your risk for heart disease and other chronic illnesses. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

You should eat healthy fats. It is also important to watch how much fat you ingest. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. It's important to find a balance that works best for you and how your lifestyle works. You can track your daily fat intake by using an app, or keeping a food journal. This will help you stay on track and ensure you get the right amount of essential fatty acids daily.

Remember that the ketogenic diet is not a quick way to lose weight. It can help you lose weight temporarily, but it is important that you eat a healthy diet and receive enough nutrients. Eating too much fat or not enough carbohydrates can lead to nutrient deficiencies and other health issues. Additionally, if you are considering following a ketogenic diet, it is important to consult your doctor first to ensure that it is the right choice for you.

Statistics

• Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
• The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
• Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
• But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

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• Cambridge core

[TAG77]

• FoodData Central

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• Keto Calculator

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• PubMed: Implementing a ketogenic, low-carbohydrate diet to control type 2 diabetes mellitus


• PubMed - Eggs are safe and don't increase the risk of heart disease.

How To

Calculating Your Macros in a Ketogenic Diet

It is crucial to find the right approach for keto living in order to maximize your success. Calculating macros for a ketogenic lifestyle can be simple or difficult.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. Our bodies will benefit from each nutrient if we measure their intake.

Meal prepping with macros in mind requires planning and observation so that you can successfully chart your progress along the way. With careful consideration for daily meals and snacks, as well as special occasions such as holiday gatherings or food challenges during travel, you can be certain you're making the correct deductions when figuring out what's best for you and your health journey.

It is important to remember patience when considering all aspects in macro tracking. Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. By understanding macronutrition in a different light, you can really shine!

Resources:

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