Brain Care: The 5 Most Important Factors for a Healthy Brain

Our brain is a fascinating, hard-working organ : it controls our thoughts, feelings and actions and enables us to perceive the world around us. But in order to run at full speed and stay healthy, our brain needs regular care and attention . We'll tell you which strategies you can use to keep your grey matter fit , i.e. to promote your brain structure and brain functions . From the right diet to restful sleep to effective stress management - here you'll find out how you can best support your brain.

The Importance of a Fit Brain: Discover Your Full Potential

You've probably heard a lot about what our brain can do and how it works: It is the control center of our body and, with around 86 billion nerve cells, our most complex organ, and we still don't know everything there is to know about it. However, numerous studies have shown that a trained brain is the key to a fulfilling and high-performance life . Researchers have discovered that regular brain training and ongoing brain care promote the structure and functions of the brain. Various exercises and tips can regenerate and strengthen our nerves and brain cells. This not only improves our cognitive abilities , but also prevents age-related impairments . It's never too late to start taking care of your brain - even in old age, targeted measures can still have amazing effects on a healthy brain. Those who regularly challenge and stimulate their grey matter stay mentally fit longer and can fully exploit their potential .

1. Good sleep as a source of strength for the head

Restful sleep is essential for our regeneration and therefore for our mental performance. While we sleep, our brain processes the experiences of the day and consolidates new learning content . In addition, your brain can recover from stress during sleep - and thus "cleanse" itself. Nerves and brain cells also regenerate when you sleep. If you want to improve your sleep , you can try the following:

• Maintain regular sleep times
• Creating a comfortable sleeping environment
• Avoid heavy meals and blue light from screens before going to bed
• Ensure sufficient exercise and fresh air during the day
• If necessary, incorporate short power naps into the day

With these tips and more mindfulness for a good sleep routine, you can build and maintain your brain function so that your memory and learning ability improve , your emotional regulation and mental health are promoted and the risk of neurodegenerative diseases (e.g. Alzheimer's or Parkinson's) is reduced .

2. Effective stress reduction for more clarity in the brain

What happens in the brain when we are stressed is our natural, helpful reaction to dangerous situations and is therefore quite significant. However, stress can also impair our brain's mental performance and make it difficult for us to think. This makes it all the more important to ensure regular relaxation , for example by:

• Regular exercise in the fresh air
• relaxation techniques such as meditation, yoga or mindfulness exercises
• Conscious time-outs and rest breaks in everyday life
• maintaining social contacts and hobbies
• A good balance between tension and relaxation

If you manage to find a method that helps you and can relieve you of stress , your memory and learning ability will improve. Your creativity and problem-solving skills will increase , and your emotional stability and resilience will increase.

The simplest tip for your brain care: just go out into the fresh air!

3. Train your brain and mental fitness through exercise

Exercise also has a major impact on the brain: physical activity stimulates blood circulation and supplies our brain with oxygen and nutrients. Just 30 minutes of moderate exercise a day can improve our cognitive performance. For example:

• Endurance sports such as jogging , swimming or cycling
• Coordinatively demanding activities such as dancing or martial arts
• Exercise outdoors to get some fresh air at the same time
• Regular activity, ideally most days of the week
• A mixture of endurance, strength and flexibility training

Exercise stimulates the formation of new nerve cells and supports the brain's ability to adapt and learn new things . In addition, exercise can also reduce the risk of neurodegenerative diseases.

4. Fresh air for a clear head: the right breathing for the brain

Sufficient oxygen is essential for our brain cells. Regular breaks in the fresh air , preferably in nature, act as an energy boost for our grey cells. In addition, targeted breathing exercises can improve our oxygen supply:

• Abdominal breathing: Breathe deeply into your stomach and let the air escape slowly
• 4-7-8 technique: Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then breathe out through your mouth for 8 seconds.
• Alternate nostril breathing: Breathe in and out alternately through the left and right nostril.

Our nerve cells convert the oxygen into energy they need for their activity. Thus, good breathing technique can build the health of your brain and improve your cognitive functions .

5. Brain Food: the right nutrition for your grey cells

A balanced diet is the basis for a powerful brain. Certain foods can specifically support our brain function and improve our thinking skills :

• Omega-3 fatty acids from fatty fish, nuts and seeds
• Antioxidants from dark berries, grapes and kale
• B vitamins from whole grain products, legumes and eggs
• Iron from lean meat, legumes and whole grain products
• Sufficient fluids, especially water and unsweetened teas

Our brain needs a variety of nutrients to have enough energy and function optimally. Studies have shown that with the right diet we can improve our memory , concentration , learning ability and problem-solving skills . If you are lacking nutrients, you can compensate with brain supplements .

Dextro Energy*: your companion in your brain care

Thanks to the vitamins and valuable micro and macro nutrients they contain, Dextro Energy* Focus products are ideal as a support and companion for your brain care . Our Focus Gummies °, for example, are vegan and contain carbohydrates and vitamins as well as practical caffeine . Whether you're studying, in the office or working on creative projects - treat yourself and your brain to a short break with our products. And because sport is also so important for a healthy brain, you'll find numerous high-quality products with us to keep you motivated and ready . So that you can achieve the best for your body and brain with a new boost and be present in the here and now . Our brain in particular is always hungry ...

Mindfulness + energy supply + healthy lifestyle = healthy brain

As you can see, it is not that difficult to do something good for your brain and yourself - effective brain care can be easily integrated into everyday life. Perhaps you have already paid attention to some aspects of brain care. A balanced diet, restful sleep and regular exercise in the fresh air are particularly important. Build relaxation phases into your daily routine and give your head little breaks every now and then. Start your personal brain fitness program today and discover the effects that caring for your brain has on you.

*contains carbohydrates

°Vitamin C, B6 and B12 each contribute to normal psychological function, normal energy metabolism, normal functioning of the nervous system and to the reduction of tiredness and fatigue.

A varied, balanced diet and a healthy lifestyle are important.

PHOTO CREDITS:

all images: @iStock
iStock.com/AntonioGuillem
iStock.com/Drazen Zigic