In today’s times, change is the only constant in the market. While pursuing a successful career, it’s an essential skill to teach yourself new technology, new management techniques and fresh approach to deal with problems.

This requires constant motivation and a healthy brain.

But the question is, how to keep your brain healthy? It’s really not that complex. How do you keep your body healthy? You eat fresh; you work out and manage your physical movements; you avoid to be in a situation where you sense physical harm, right?

So why not try the same for your brain? Yes, boosting brain health is actually very easy. But the irony is that we are programmed to ignore that and whenever it comes to mental health, it’s labelled as a “complicated thing”.

By bringing about lifestyle changes and embracing good habits, your brain can actually learn so much faster and achieve so much more! If you are looking for ways through which you can enhance neural connections in the brain, improve your memory as well as your overall cognitive well-being, then this blog is for you. Read on:

Engage in physical exercise at least three times a week

Did you know that blood flow and oxygen saturation increases in the prefrontal cortex, the part of the brain that is associated with rational thinking and intellectual abilities when you exercise? In fact, studies have also shown that regular exercise in the long-run increases the size of the brain, especially the regions associated with memory, task management, and planning.

Read a book for at least 15 minutes every day

I have always maintained that reading is to the brain, what gymming is for the muscles. Not only does reading enhance vocabulary, but it also increases attention spans and strengthens the neural networks in the brain. When we read and learn something new, the prefrontal cortex expands in size because new neurons and neural networks are formed in the brain.  

If you are already an avid reader and want to challenge yourself further, then try learning a new language. Research has shown that this endeavour leads to the faster growth of the hippocampus and the cerebral cortex. A great app to learn a new language is Duolingo. Try it out today!

Identify and kill ANTs - Automatic Negative Thoughts

In my experience of working with numerous individuals as a Career and Success Coach, I have found negative thoughts, beliefs and self-doubt is the biggest roadblock to personal and professional success. Pay attention to your inner chatter. Write a journal on a daily basis and review it periodically to identify your self-talk. 

“I am not good enough”. “I am not capable”. 

A quick fix to such negative self-talk, is to add “yet” at the end of the sentence.

“I am not good enough, yet”. “I am not capable, yet”. 

The self-talk is important because it is the program that runs the supercomputer (brain). Hence, it is crucial to treat yourself with kindness and re-program your self-talk to kill ANTs.

Find a positive peer group

“You are the average of the five people you spend most time with”
- Jim Rohn. 

Surround yourself with people who have a positive impact in your life, people who are your cheerleaders and who care about your growth. The magic of recently discovered mirror neurons is that they get activated during both the execution and observation of a specific action. So, if you surround yourself with people who spend time reading and discussing ideas, just the act of observing them in action will activate the same areas of your brain, encouraging you to do the same. 

This explains the accuracy of Jim Rohn’s assessment and why your environment plays a massive role on your life outcomes.

Consume brain foods

Yes, there is something called ‘brain foods’. You are what you eat. So, if you want a sharper, faster and stronger brain, then consuming the following foods is a must (in alphabetical order):

• Avocado: contains high quantities of monounsaturated fatty acids. A study conducted in 2012 found that monounsaturated fatty acids help protect glial cells in the brain called astrocytes, which provide support to the information-carrying nerves. 

• Blueberries: another study showed that rats who ate blueberries had better motor skills and were mentally fresher and younger

• Broccoli: contains Vitamin K and Choline. While vitamin K improves cognitive capabilities, choline is responsible for improving memory.

• Coconut Oil: the Medium Chain Triglycerides (MCT) in coconut oil breaks down into ketones, which can be used by brain cells for fuel

• Eggs: are rich in omega-3 that are essential for providing more oxygen to the brain and improving memory

• Green Vegetables: such as spinach and kale are great sources of vitamin E which slow down cognitive degeneration. 

• Salmon: are also high in omega-3

• Turmeric: originates from the Curcuma plant which can increase the production of brain hormone BDNF, thus, improving neuron functions and growth. Turmeric is also good for the overall immune system of our body

• Walnut: is the top nut for the brain that contains omega-3 and DHA that improve cognitive performance and prevent age-related cognitive decline. 

Remember, your brain is like a muscle and it requires proper nutrition, positive vibes and a great workout every now and then! So, what does your grocery list look like now?

We hope you’ve found good insights on starting a mentally healthy lifestyle. Explore more on building the growth mindset for effective career development with us.

Let’s schedule a 20 minutes FREE Career Coaching Call to overcome the hurdles of your career.