Health coach

6 tips for a healthy brain

Optimal brain health has never been a problem to me until my grandma got diagnosed with Alzheimer. I was 18, she was just 72. It started with losing keys or money, and then it slowly passed thru the phase of forgetting names and faces, to the one, in which she is now, where she just screams to communicate and lives in her own world.

My Grandma during her first years diagnosed with Alzheimer.
You don’t see any difference from a normal grandma, eh?

I don’t know you, but Alzheimer scares the shit out of me. It’s so painful to look at the woman who raised you and see a body, but not a person. She doesn’t respond, she doesn’t remember how to talk or walk. She went back to being a baby, and to me, that’s scary.

Alzheimer’s expected to triple in the next years. There’s no cure on the horizon and it affects 50% over age 85.

So, how do we prevent it? The best prevention is to decrease illnesses that increase risk, such as obesity, heart disease, diabetes, depression and sleep apnea.

Depression, obesity and Alzheimer’s are the same expression of the same unhealthy lifestyle. Did you know that scientific studies show that as your weight goes up, your ability to think and reason decreased?
I didn’t, but it makes sense.

Now, I want to share with you 5 tips for optimal brain health:


healthy food toast avocado toast
  • Introduce in your diet salmon, walnuts, chia seeds, sardines, anchovies, and egg yolks. They contain OMEGA 3 and they will help your mind be sharper and help with concentration and learning.
  • Remember to drink water will definitely help your brain which is made for 75% of water. At the moment in which you dehydrate, you are losing your focus.
  • Green Tea is fundamental too. According to a 2008 study published in the Asia Pacific Journal of Clinical Nutrition, its L-theanine content can relax your mind and make you alert without inducing drowsiness. Amazing for weight loss too.


walk park physical activity

I’m not talking about running a 10k each day to improve your brain health. Power walking 30-minutes per day can change your routine completely for the good. Doing physical activity increases heart rate, which pumps more oxygen to the brain. It has been found that doing physical activity is an amazing “anti-depressant” and it boosts brain activity making it easier to learn and work.


grateful grateful journal

As I said in my post about meditation, this practice can really change your brain function for the better. From a “fight or flight” response to a “rest and digest” in less than 8 weeks. The amygdala, that stimulates “fight or flight” response, shrinks in size when practicing mindfulness. If sitting down with your thoughts comes difficult to you, I suggest you try gratitude. Write down, each night, 3 things you are grateful of. Your brain will be trained to see the bright side, rather than the bad of the day.


sleeping beauty sleep brain health

Sleeping is fundamental to our brain health. If we don’t give time to our brain to rest we are going to undercharge it. Nothing works undercharged. Think of your brain as your phone. At the moment, you don’t give it time to rest and recharge, it won’t work. It won’t even turn on to do simple and easy tasks. The more you recharge your brain thru sleep, the better your brain will work.


As we need physical activity to keep our body lean, at the same time we need brain activity to keep it sharp. Read new books, listen to interesting podcasts, take that course about astrology that you thought was never going to be helpful. Learn a new language, why not? Shifting from one language to another is a great exercise for the brain. It keeps your brain trained to change.


Negative people, mentally heavy people can drag you down. Be inspired by the people around you and your brain will thank you. Let go of those people that don’t support you, that are always there to find the bad and that can’t even give you a cheer word. Choose wisely who is surround you.

If you feel like making changes in your body and mind, but not ready to do it by yourself, don’t hesitate to contact me at this link. Free Discovery session available.



26 years old Italian living in Spain. Yoga teacher and health coach with a passion for writing, traveling and learning.

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