The Six Pillars of Brain Health: Your Complete Guide to a Sharper Mind

Building Better Brain Health

Your brain is your body's control center, managing everything from basic bodily functions to complex thinking and memory. Understanding how to keep it healthy is crucial for long-term wellbeing.

The Six Pillars of Brain Health

1. Physical Exercise:

Aerobic Benefits:

• Preserves brain cells
• Promotes new cell growth
• Improves blood flow
• Enhances memory
• Boosts concentration

Strength Training Impact:

• Improves decision-making
• Enhances focus
• Builds cognitive reserve
• Supports brain structure
• Maintains mental agility

2. Stress Management:

Key Strategies:

• Mindfulness practice
• Meditation
• Deep breathing
• Setting boundaries
• Prioritizing tasks

3. Quality Sleep:

Essential Habits:

• Consistent schedule
• 7-9 hours nightly
• Dark, cool environment
• Regular bedtime routine
• Screen-free wind-down

4. Social Connection:

Engagement Options:

• Group activities
• Community involvement
• Family time
• Pet companionship
• Volunteer work

5. Nutrition Focus:

Brain-Boosting Foods:

• Fatty fish (omega-3s)
• Colorful berries
• Leafy greens
• Nuts and seeds
• Whole grains

Special Considerations:

• MIND diet principles
• Antioxidant-rich foods
• Anti-inflammatory choices
• Hydration
• Balanced meals

6. Supplementation:

Key Nutrients:

• Vitamin D
• B-vitamins
• Omega-3s
• Antioxidants
• Minerals

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Cleveland Clinic Healthy Brains. (2021). 6 pillars of brain health.

[2] Cleveland Clinic Healthy Brains. (2017). Exercise benefits the brain too.

[3] Cleveland Clinic Healthy Brains. (2018). Shining a light on vitamin D.

[4] Dhana, K., et al. (2021). MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults.

[5] Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.

[6] Mayo Clinic. (2019). Improve brain health with the MIND diet.

[7] National Institute on Aging. (2020). A good night's sleep.

[8] National Institutes of Health Office of Dietary Supplements. (2021). Omega-3 fatty acids.

[9] Pike, A. (2019). What is the MIND diet? Food Insight.

[10] Touro University Worldwide. (2016). The mind and mental health: How stress affects the brain.