Better Brain, Better You

What is the best diet plan to keep your brain young?

Forget fad diets that are popular for losing weight, but have no scientific support for their use.

You should try the MIND diet, designed by scientists to focus on food groups that can boost your brainpower and protect you from age-related problems like Alzheimer’s disease.

I breakdown the foods to eat and avoid on the MIND diet and give you a free seven-day MIND diet meal plan.

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Get Free 7-Day MIND Diet Meal Plan

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Want to improve your memory? Get a good night’s sleep.

Forget brain training and crosswords.

Improving your sleep is one of the the best things you can do to stop forgetting and enhance your memory.

I discuss how to use sleep to improve memory and share three science-backed methods to help get to sleep, stay asleep and wake feel rested.

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Discover 12 science-backed steps to better sleep.

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Whether you play a musical instrument, are a festival goer or just love listening to your favourite tunes on the radio, many of us instinctively know the effects of music on our mood and energy.

But did you know about the huge benefits that playing and listening to music can have for your brain?

Today, I breakdown the most important emotional and cognitive benefits of music for brain health and mental health.

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Discover your risk of developing Alzheimer’s disease by taking our FREE test.

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When we’re overweight, we know implicitly that it’s unhealthy and we also know that the right diet and exercise should help to shift those extra pounds.

But what about an unhealthy brain? What can we do for our brain when it’s out of shape?

There are some simple science-backed changes you can make to your diet and lifestyle which have immense power to change the way your brain operates.

So today I am going to walk through the five steps you can take to nurture and maintain a healthier brain.

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Dementia Risk Test

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Feel as though you’re constantly tired and always struggling to catch up? You need to reset your circadian rhythm to meet your brain’s needs and have the energy to do the things you want to do.

The next revolution in healthcare is going to be around living life in tune with our natural rhythms - our circadian cycles.

But what exactly are these circadian rhythms and how can we use them to improve our health and wellbeing?

Listen to this week’s episode to discover how to work with your circadian rhythms to improve your health and well-being.

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Discover your risk of developing Alzheimer’s disease by taking our FREE test.

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Interoception - our sense of the internal state of our body - is not as well known as “outward facing” senses such as sight, hearing, taste, touch and smell, but it’s turning out to be really important for mental health.

Our sensitivity to the interoceptive signals coming from the different organs in our body determines our ability to control our emotions.

Neuroscience and psychology are developing new techniques that help you “tune in” to your body and alter perception of its interoceptive signals to overcome a host of mental health problems, such as anxiety and depression.

Listen to this week’s episode to discover how to sense the internal state of your body to control your emotions and mental well-being. and body.

RESOURCES:

Six Steps to a Healthy Brain

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Stress is responsible for over 70% of doctor’s visits. It is one of the biggest drains on your energy levels, and a major contributor to sleep loss and mood problems like depression and anxiety.

Stress and anxiety are rampant in today’s world (for many reasons you’re certainly well aware of). But here’s what you may not know…

It turns out that one of the fastest and most powerful ways to get your brain and body out of stress and anxiety isn’t to think your way out of it, but to use your BREATH.

Listen to this week’s episode to discover how to breathe the stress and anxiety out of your brain and body.

RESOURCES AND LINKS

Six Steps to a Healthy Brain

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#breathing #brainhealth #midlife

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What if I told you that 80% of your health in old age is up to you, how you live your life.

Your body and brain have inbuilt defence systems against ageing, called “longevity genes” - armed forces that that fight against disease, stress, and ageing.

Research is starting to work out the diet and lifestyle that most effectively turn on these sirtuin genes in humans, which have the potential to reverse ageing. 

I distill what we know about how to activate these genes to live longer and reverse ageing into five simple steps that can almost anyone can do.

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Discover your risk of developing dementia

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Lu et al. (2020) Reprogramming to recover youthful epigenetic information and restore vision. Nature 588, 124-129

Kane, & Sinclair, D.A. (2019) Epigenetic changes during aging and their reprogramming potential. Critical Reviews of Biochemical Molecular Biology 54, 61-83.

Sinclair, DA & Laplante, MD, (2019) Lifespan: Why We Age - And Why We Don't Have to Harper Collins

Yoga is a really effective practice for managing the physical and psychological symptoms that women experience during the perimenopause and menopause.

Menopause yoga uses specially adapted yoga practices with breathing techniques and mindful meditation exercises to help manage menopausal symptoms.

I talk to Menopause Yoga expert and practitioner, Mara Hastings, about the best ways to use yoga and wellbeing to manage your menopause journey.

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You can find Maria and and her yoga practice on facebook and instagram:

Maria Hastings (Instagram) 

Bridgford Yoga (Facebook)

Download my FREE Brain-Healthy Foods for Midlife Guide

As humans, we’re designed for social interaction. You might think you’re just laughing and talking, but your brain is actually hard at work laying down new pathways. And science has shown that socialising is critical for good brain health and loneliness is toxic for it.

In today's episode, I discuss:

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Six step plan for a healthy brain 

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