The Ultimate List of Brain Health Do’s and Dont’s

“These things make your brain stronger.” I wish I could say %100. It’s more complex than this for the optimized brain heath.

neurons in brain

We’re born with 100 billion neurons and 100 trillion synapses. Still, life and the stresses of everyday living slowly break down those numbers.

 It’s a constant battle to keep your brain healthy amidst society’s chaos. Lifelong learning is one of the most effective tools, but it’s hard to focus.

You can improve and protect your brain with the things we will discuss. Regular use can increase concentration and memory recall, which even helps depression.

  • Our brain contains approximately 100 billion neurons, or brain cells, some of the body’s longest-living cells. The vast majority of the neurons we’re born with and develop as a child remains with us for our entire lives—it’s why maintaining your neuronal health is critical to your long-term cognitive function.
  • Scientists used to think we couldn’t grow new neurons as adults, but as it turns out, they were wrong. You can produce new brain cells as you age, even in your sixties, seventies, or eighties. The process of growing
  • The process of growing new brain cells is called neurogenesis. It takes place in the area of our brain known as the hippocampus, a seahorse-shaped structure located deep inside the brain’s inner regions that play a major role in memory and learning.
  • Recent studies show that people in their seventies, eighties, and even nineties can stimulate new neuron growth by changing their exercise, diet, stress, sleep, and supplement habits. Research even shows older people, including those with Alzheimer’s, can grow as many new neurons as young people.
  •  You don’t have to choose between a healthy body and a healthy brain. You can have both! 

A healthy mind in a healthy body.

M. Kemal Ataturk -Founder of Modern Turkey. Philosopher

So, What Are The Things Necessary For The Brain Health?

The world is full of distractions and information overload. We don’t know what truth is, what is work.

The same applies the brain health.

When it comes to brain health, there are some things crucial. 

  1. Sleep
  2. Exercise
  3. Omega-3
  4. Low-stress
  5. Mitochondria

However, our brain has mainly affected the stress and sleep deprivation. 

Let’s dive into it.

Lack of Sleep Harmful Your Brain

 Insufficient sleep can lead to various consequences, such as drowsiness, decreased libido, and metabolic dysfunction.

Getting enough deep sleep each night is essential to avoid recurring health problems in the future.

Did you know poor sleep impairs learning and memory by disrupting the usual process required for NREM and REM sleep?

 Yes. Studies show that lack of sleep has been linked to forming false memories.

According to studies, a lack of sleep reduces cognitive function, limiting a person’s ability to adapt and thrive in uncertain or changing conditions. (source)

A meta-analysis of more than 25 observational studies indicated that those who have sleep disorders have a significantly increased risk of cognitive impairment and Alzheimer’s. (source)

How About Long-Term?

More than 25 observational meta-analyses showed that those with sleep disorders have a significantly increased risk of cognitive impairment and Alzheimer’s. (source)

Alpha-amyloid is a significant cause of Alzheimer’s disease.

Even a single night of sleep deprivation might increase the amount of beta-amyloid in the brain. (source)

Another element of cognition that is damaged by sleep difficulties is creativity. (source)

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Brain Waves

brain waves

The brainwave patterns can be defined in terms of many different parameters measured by EEG. These EEG parameters are used to understand the state of the brain and how it responds to various stimuli.

The type of brain waves you should know is here: Delta, Theta, Alpha, Beta, And Gamma.

People with heightened alpha wave activity may have a better memory or higher concentration. 

Elevating your alpha waves may help boost your creativity. In a 2015 study, researchers discovered that increasing alpha waves might cause a rise in creativity. (source)

These brainwaves are most easily detected when you are relaxed. For example, you will find high alpha waves during yoga or before sleep. However, the frequency at which you are experiencing these waves may differ depending on your needs.

Related: The Ultimate Guide for Becoming Calm Person

Optimizing brain waves is very important. Long-term meditation can be beneficial. Besides, amino acids like L-theanine increase alpha brainwave.

Theta Brain Waves

innerfuel brain waves
Theta brainwave is associated with creativity. Theta brain wave increases during meditation, hypnosis, and before sleep.

It has been suggested that hypnosis alters the brain’s wave patterns. Researchers have recorded measurable changes in brainwave patterns while subjects are under hypnosis. In a state of theta, or “theta,” the mind is in deep meditation or light sleep.

Theta is the most relaxed state associated with a more creative, meditative state. When extremely relaxed, your brain may produce more theta waves. Theta waves measure between 4 and 8 Hz.

As we know, brainwaves are closely related to all human life. Which helps your brain health, focus, learning capacity, and mood. That lead to improving the quality of your brain health and body.

Theta waves are associated with deep relaxation and creativity.

Delta Brain Waves

delta brain waves
Delta brain wave increases the release of growth hormone. You can get restful sleep and feel rejuvenation.

The ability to deep sleep is essential for a healthy and happy life. Our stress levels and emotions vary depending on the day and circadian rhythm. 

Brainwaves are the key to predicting and understanding different aspects of human performance. Whether physical, emotional, or cognitive, every person has certain types of brainwaves that are more active during their day.

Delta brain waves can help you fall into a profound and restful sleep and more rejuvenation because of the growth hormone secreted. (source) 

How Can I Learn More About Brain Waves?

The best way to learn more about these waves is through Neurofeedback, Meditation, EFT, and Hypnosis are ways to alter brain activity to increase desirable ones.

Related: The Only Hypnosis Guide You’ll Ever Need

 It is a fascinating area of research and is already the focus of more than one lab in the United States. If you are interested in learning more about this fascinating subject, read!

Optimize melatonin level

 Many people struggle to sleep at night and are not fully rested during the day.

Your life is affected if you don’t get the rest you need. 

  • You won’t be able to perform well in school or at work
  • You’ll be cranky and unpleasant to be around.
  • You’ll have a much higher risk of developing cognitive problems like Alzheimer’s and dementia.

Besides, we also need to make sure to optimize your melatonin hormone.

Research has shown that people who don’t have enough melatonin can have insomnia, anxiety, and depression.

 The melatonin hormone is a necessary component of a healthy brain. Make sure you’re getting enough sleep.

Optimized melatonin is crucial for brain health. Research showed low-level melatonin is associated with low brain functions.


exercise benefis
The body and brain are connected via the vagus nerve.

If you’re in your twenties and assume you don’t have to worry about
cognitive decline, think again. The human brain doesn’t fully mature until
age twenty-five—some neuroscientists suspect the brain may even keep
developing into our thirties.

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This means your current diet, sleep, exercise patterns, alcohol consumption, and overall lifestyle impact your brain’s development.

We are all busy. We’re constantly juggling between work, family, and our hobbies. We barely have time to take care of ourselves and don’t even think to exercise.

This is counterproductive because it’s well-known that regular physical activity improves your brain health, body image, and mood.

Did you know exercise helps you get more brain cells?

Yes. The long-term regular exercise showed increased new brain cells, which help learn better and faster. (source)

Also, research showed that people who have depression tend to have less BDNF level protein. So exercise helps depression too.

Lastly, exercise helps you get naturally boost your dopamine level!

Exercise increases the amount of oxygen going to the brain. It also increases dopamine, serotonin, and other hormones.

Why is dopamine important for the brain?

Dopamine is a neurotransmitter that plays a role in our motivation and mood. However, there are many downsides to living a low-dopamine lifestyle. 

It’s been shown that dopamine deficiency can lead to fatigue, depression, irritability, poor cognitive function, and memory loss.

If you’re struggling with these side effects of low dopamine levels, then you’re not alone! Millions of people worldwide struggle with these same symptoms every day. 

But don’t worry — exercise help increase dopamine level.

Further, Improve? 

Try Brazilian Jiu-jitsu. 

Brazilian Jiu-Jitsu is a martial art that has evolved since the 1800s. It is an effective and enjoyable way to train in self-defense and a great way to improve your balance and confidence.

However, BJJ the techniques are complex. You can use more cognitive functions while exercising. 


Do I mean I will have a better Brain while learning self-defense? 


With BJJ, you can both defend yourself and improve your brain health. You also get the benefits that can come with training.


omega 3 fatty

Most people are unaware of the importance and benefits of omega-3 for brain health. Omega-3 is crucial to improved concentration, mood, and mental clarity. 

Experts agree that omega-3 is vital for brain development and maintaining optimal intelligence.

Omega-3 deficiency can cause severe cognitive problems, including memory loss and depression. 

The excellent news is manageable —even if you live a busy lifestyle.

The research showed that taking DHA (part of omega-3s) showed better cognitive performance. (source)

The World Health Organization states that at least 300 million people have depression. 

Study shows taking fish oil supplements led to a significant reduction in depressive symptoms. (source)

However, you can get the best of omega-3s from wild fish.

Most of our brain is made up of fat. Omega-3 fatty acids are essential for brain health.

Chronic Stress

Acute stress is natural, and even might be beneficial. However, Chronic stress has a damaging effect on the organism. Improving the adaptation to stress in our bodies and mind is vital.

 Many people are under a lot of stress, including students, homemakers, and professionals. Stress negatively affects our bodies, minds, and brains because it limits creativity and productivity.

 Many things can cause stress. It can come from moods, emotions, stressful events, or thought-provoking situations. Did you know stress is like the physical manifestation of anxiety?

It can have a long-term effect on your brain.

Be ready for this.

Stress can reduce the size of the brain. (source)

Stress can cause shrinkage in parts of the Brain related hippocampus. Hippocampus is the area that controls emotion, metabolism, and memory. (source)

Control Your Stress with these techniques:

  • The best way to ensure lower your stress is regular meditation.
  • Researchers showed that mindfulness-based therapy is effective for reducing stress (source)
  • Techniques like cognitive behavioral therapy are effective for stress and anxiety. (source)
  • Qigong exercises help you get more relaxed and lower your stress level. (source)
  • Expressing gratitude will help you overcome negative emotions like depression and anxiety. However, the study showed gratitude also helps you get less stress from difficult situations (source)
  • Adaptogens help you lower your stress hormone level. (source)
  • Optimizing your magnesium level might help you handle stress too.
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These are some of the things you can follow.

Related: The Joy, Comfort, and Stress-Reducing Power of Meditation

Stress is a monster sucking away your energy, disrupting your sleep, and ruining your relationships.

4- Mitochondria

Mitochondria are the powerhouse of a cell. Mitochondria convert energy from food to create adenosine triphosphate (ATP). Your brain also uses ATP.

 Mitochondria is the cell’s powerhouse needed to produce ATP, the fuel that powers our brains and organs.

Mitochondria are vital to health and are necessary for longevity. Mitochondrial Dysfunction can lead to impaired cellular activity, reduced ATP production, free radical damage, and other detrimental effects on cellular health.

Mitochondria convert sugar, fats, and other nutrients into usable energy. This process produces a by-product called ATP used in cells to fuel processes like muscle contractions.

High-level energy required, such as the hippocampus in your brain, is highly dependent on mitochondria(source)

The hippocampus plays a crucial role in regulating memory, learning and emotions.

Hippocampus is also part of the brain that generates new neurons like BDNF. Brain-Derived Neurotrophic Factor(BDNF) is a protein that regulates the brain’s growth of neurons and synapses.

New research suggests that it might play an important role in neurodegenerative diseases such as Alzheimer’s. (source)

What is the cause of mitochondrial Dysfunction?

Brain health is linked to mitochondrial health. Toxins, diabetes, and nutrient deficiencies negatively affect mitochondria. They led to lower brain health as well as cognitive functions.

Mitochondrial Dysfunction is a modern epidemic.

Mitochondrial Dysfunction is the underlying issue in many health conditions and ailments, causing adrenal fatigue, brain fog, chronic fatigue, and more.

With the increase in globalization, there has been increased exposure to environmental factors that can cause mitochondrial Dysfunction. One of the most common is exposure to certain pharmaceutical drugs, occupational chemicals, and cigarette smoke.

Exposure to environmental factors such as these can be found in many different ways. Some of the most common are air, water and food.

Mitochondrial dysfunctions are essential factors in neuropsychiatric disorders. Research showed that people with mitochondrial dysfunction tend to have an increased risk of bipolar disorder, depression, and schizophrenia. (source)

How to Optimize Your Mitochondria Level?

Low mitochondria are the reason for most illnesses today.

For our brain and physical health, we should optimize mitochondria. Here are the things that help your mitochondria level:

  • Intermittent Fasting
  • Ketogenic Diet
  • Exercise (I recommend Brazilian Jiu-jitsu)
  • Creatine, D-ribose, Coenzyme Q10, Magnesium, NAC
  • Cold Shower 

These are things that might help your increase the level of mitochondria. 

One of the most common benefits of taking a cold shower is increased mitochondria via the amount of brown fat cells. (source)

For mitochondria, NAC, Creatine, and magnesium are helpful. (source)

However, the ketogenic diet and fasting might help mitochondrial biogenesis too. (source)

Today, the importance of mitochondria to the brain is well known. For brain health, optimizing mitochondria is essential.

Fast-faced World

We live in a fast-paced world, constantly bombarded with information and business. This lifestyle is not necessarily bad, but it does have its consequences, such as mental stress and lowered brain performance. 

Our cognitive abilities are critical in today’s society. Still, if they’re lowered due to our lifestyles, they can be detrimental to our productivity and creativity levels.

Some people don’t even realize the importance of their brain health. They’re so busy trying to keep up with the rat race. But we must take care of ourselves — it’s essential for our sanity, families, and careers. 

Brain health is a delicate balance that needs constant tending.

I hope this article helped you get more information on optimizing your brain and health!

Don’t forget these words

A healthy mind in a healthy body.

M. Kemal Ataturk -Founder of Modern Turkey. Philosopher

Do you want to support my work?

What are the best foods for brain health?

Omega-3s, vitamin D, and antioxidants are all nutrients that help promote brain health. Omega-3s are found in fatty fish like salmon and mackerel. Antioxidants can be found in fruits such as blueberries or kiwi fruit.

What is the best natural supplement for brain memory?

There are several supplements to optimize brain health. Creatine, krill oil, ginseng and ginkgo, and curcumin are beneficial. Brain health is linked to cell health. Training, meditation, and good sleep all affect brain health.

Biohacks expert in nootropics, nutrition, supplements, intermittent fasting, and science-based information.