Most people don’t think twice about brain health unless they notice problems with their memory or concentration. 

But your brain is the control center for everything else in your body! 

Every thought, emotion, movement, and even the way you digest food or respond to stress is regulated by our brain. How well your brain functions has a direct and significant effect on your stress response, hormone production, gut health, and hunger cues. (Not to mention productivity and mood.)

We just cannot separate the body from the brain. Prioritizing brain health is crucial not only for mental clarity and emotional well-being but also for your overall health. 

Why Brain Health is Important

The brain, while occupying only 2% of your body weight, uses around 20% of the body’s energy. It's the hub for your body’s systems, making brain health foundational to overall well-being.

Brain health facts you may not know!

• 60% of Your Brain is Fat. 

Ever think about what happens to fats from your diet once you eat them? They become building blocks for things like cellular membranes, nerve cells, and brain matter. That means eating healthy fats is one of the best things you can do for your brain.

• Your Brain Impacts Everything.

How your brain functions affects your stress response, hormone production, gut health, and even hunger cues. When brain function is out of balance, you may notice symptoms ranging from mental fog and anxiety to digestive issues or weight gain.

• Sleep removes toxins from the brain.

The brain actually has a self-cleansing mechanism that creates waves of fluid to clear metabolic waste. These waves are most active during sleep, so you can think of sleep as a form of detox for the brain. 

• Gut microbes signal the brain and affect behavior.

The gut-brain axis is a two-way communication network between the gut and the brain that is largely influenced by the gut microbiome. Studies have even linked specific probiotics to stress and mood. 

Common Symptoms of Poor Brain Function

Poor brain function can manifest in a wide variety of ways. . . 

• Brain Fog: Difficulty focusing or thinking clearly.

• Memory Problems: Forgetfulness or difficulty retaining information.

• Chronic Fatigue: Feeling tired despite getting enough sleep.

• Mood Swings: Experiencing anxiety, depression, or irritability without clear triggers.

• Sleep Disorders: Trouble falling or staying asleep, waking up tired.

• Digestive Issues: Poor brain function can influence gut health, causing bloating, irregular bowel movements, or food sensitivities.

• Increased Stress Sensitivity: Feeling overwhelmed or struggling to manage stress effectively.

The good news, is that there are simple health promoting habits that we can do to improve our brain health.

Simple Habits to Improve Brain Health

1. Deep Breathing
   Stress is one of the biggest threats to brain health. Regularly practicing deep breathing techniques can calm the nervous system, reduce stress hormones, and improve cognitive function. Breathing deeply increases oxygen flow to the brain, promoting better focus and relaxation. A simple way to get started is with box breathing:

• Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this for a few minutes to experience a calming effect on your brain and body.

2. Quality Sleep
   Sleep is vital for brain restoration and detoxification. During deep sleep, the brain clears out toxins that build up throughout the day and processes memories, learning, and emotions. Poor sleep can lead to cognitive decline, memory problems, and increased stress. Aim for 7-9 hours of restful sleep by establishing a calming evening routine and reducing blue light exposure from screens before bed.

3. Good Nutrition
   What you eat directly affects your brain. Diets rich in healthy fats, antioxidants, vitamins, and minerals promote brain health. Focus on:

• Healthy Fats: Avocados, nuts, seeds, and fatty fish like salmon for essential omega-3s.

• Antioxidants: Berries, dark chocolate, and green leafy vegetables help fight oxidative stress in the brain.

• Vitamins & Minerals: Ensure you're getting enough B vitamins, magnesium, and vitamin D, which are all crucial for brain function.

4. Regular Movement
   Exercise not only benefits your body but also your brain. Physical activity increases blood flow to the brain, which helps with the growth of new brain cells and improves memory and mood. Aim for at least 30 minutes of moderate exercise most days of the week, whether it’s brisk walking, yoga, or strength training. Even small amounts of movement can boost cognitive function.

5. Social Connections
   Socializing activates several regions of the brain and helps reduce stress, anxiety, and feelings of loneliness. Spending time with friends, family, or engaging in community activities can improve cognitive function and emotional well-being.

And wait…there is more! Part of improving our cognition and brain health is also about balancing our hormones. 

Estrogen 

Estrogen is a key hormone for cognitive function, especially in women. It affects several areas of the brain, including those involved in memory, mood, and learning. 

• Supports Brain Cell Growth and Connectivity: Estrogen promotes the growth of neurons and helps maintain synaptic connections between brain cells. This is vital for learning and memory processes, as healthy neurons and synapses allow for efficient communication between different parts of the brain.

• Protects Against Cognitive Decline: Estrogen has neuroprotective properties, helping to guard against brain aging and neurodegenerative diseases like Alzheimer's. It reduces inflammation in the brain, prevents oxidative stress, and promotes the growth of new brain cells (neurogenesis), all of which are essential for maintaining cognitive health as we age.

• Mood Regulation and Stress Response: Estrogen influences neurotransmitters like serotonin and dopamine, which are important for mood regulation. When estrogen levels are high (such as during the follicular phase of the menstrual cycle), women often experience better mood, mental clarity, and energy. Conversely, low estrogen levels, such as during menopause or the luteal phase, can lead to cognitive changes like brain fog, low mood, and difficulty focusing.

 Progesterone 

Progesterone is another hormone that plays a critical role in brain function, particularly in modulating mood and memory. Although its effects on cognition are not as pronounced as estrogen’s, progesterone still plays an important role in brain health:

• Calming Effect and Anxiety Reduction: Progesterone has a soothing, calming effect on the brain. It stimulates the production of GABA, a neurotransmitter that promotes relaxation and reduces anxiety. This effect can help with sleep quality and stress resilience. However, during the luteal phase (when progesterone peaks), some women may experience cognitive sluggishness, mood swings, or increased sensitivity to stress due to fluctuations in both progesterone and estrogen.

• Influence on Memory: While progesterone’s primary role is often associated with mood regulation, research shows it also plays a role in certain types of memory, particularly spatial memory, which helps you remember locations and navigate environments. Its effects are subtle compared to estrogen but still contribute to cognitive processes, especially in combination with other hormones.

Testosterone

Though testosterone is primarily associated with men, it is also present in women at lower levels and affects cognition for both genders. Testosterone’s influence on the brain is crucial for mental sharpness, focus, and motivation.

• Enhances Focus and Mental Energy: Testosterone increases dopamine production, a neurotransmitter associated with motivation, reward, and focus. This leads to improved concentration and mental clarity, making testosterone an important hormone for cognitive performance, particularly in tasks requiring sustained attention.

• Supports Memory and Learning: Like estrogen, testosterone supports brain cell health and synaptic plasticity—the brain’s ability to form new connections. This is especially important for memory and learning. Studies have shown that higher testosterone levels are linked to better verbal memory and cognitive processing in both men and women.

• Mood and Emotional Resilience: Testosterone also plays a role in mood regulation, particularly in promoting emotional stability and resilience to stress. Low testosterone levels have been linked to feelings of irritability, depression, and mental fatigue. This is particularly relevant as testosterone levels naturally decline with age, affecting both cognitive function and emotional well-being.

Hormonal Fluctuations and Cognitive Changes

Let’s talk about some key periods in our hormonal life cycle and how they affect us . . . 

• Menstrual Cycle: During the menstrual cycle, estrogen levels fluctuate, often peaking in the follicular phase, leading to increased mental clarity, focus, and better mood. In contrast, the luteal phase (when progesterone rises) can be associated with brain fog, slower cognitive processing, and mood swings.

• Pregnancy and Postpartum: During pregnancy, estrogen and progesterone levels soar, which can enhance cognitive function in some ways but also lead to "pregnancy brain" or memory lapses, possibly due to the body’s energy prioritizing fetal development.

• Menopause: As women enter menopause, the decline in estrogen and progesterone can cause cognitive symptoms like memory lapses, reduced focus, and increased susceptibility to mood disorders such as depression and anxiety. Many women experience "menopausal brain fog," which is often linked to the sharp drop in estrogen levels.

The truth is that brain health is about so much more than memory. Brain health depends on our everyday habits and influences our overall health.

Taking care of your brain is not just about preventing future problems—it's about thriving in your daily life. By incorporating these simple habits into your routine, you can nurture your brain and improve your overall health.

When we say we take a holistic approach to health, this is exactly what we mean. 

For those who would like to learn more about creating health habits that promote healthy brains and hormonal balance, join our next FREE workshop on How To Balance Your Hormones Naturally: The Forgotten Chapter, where you will learn how to balance your hormones to improve your energy, sleep, and eliminate brain fog.