The 6 Pillars of Brain Health

Our brains are at the heart of everything we do—from our thoughts and emotions to our movements and memories. Taking care of our brains ensures we live fulfilling, vibrant lives. The 6 Pillars of Brain Health will guide you toward optimal well-being, helping your brain and body function at their best.

hands holding a brain

Quality Fuel and Nutrition

Your brain needs high-quality fuel to function at its peak. Research shows that a diet rich in colorful, non-starchy vegetables, pasture-raised proteins, and wild-caught seafood helps provide essential vitamins, minerals, and antioxidants for optimal brain health. Avoiding grains and gluten can further support cognitive clarity and energy levels.

Fill your plate with colorful vegetables like kale, broccoli, and spinach, along with fresh fruits such as blueberries and strawberries. Add pasture-raised chicken, eggs, and seafood for quality protein, and include healthy fats from oils like olive, avocado, and coconut to round out your meal.

Your brain deserves the best—fuel it wisely!

Physical Exercise

Did you know regular physical exercise does more than keep your body fit? It actively promotes the production of BDNF (brain-derived neurotrophic factor), a hormone that boosts mood, fights depression, and helps create new brain pathways. Exercise energizes your body, strengthens your brain, and keeps illness at bay.

Whether it's a brisk walk, yoga, or strength training, get moving to boost brain function and maintain mental sharpness!

Move your body, nourish your mind.

Cognitive Stimulation

Challenge your brain regularly to keep it strong! Cognitive stimulation refers to activities that enhance memory, reasoning, attention, and executive function. This can be as simple as solving puzzles, reading, or engaging in meaningful conversations.

By challenging your brain, you create new neural connections that improve overall cognitive function and keep your mind sharp, no matter your age.

Keep your brain active—your future self will thank you!

Restorative Sleep

Sleep is your brain's way of resetting and repairing. During sleep, our brains clear out toxins, process memories, and recharge for the day ahead. Poor sleep not only affects your mental clarity but can lead to conditions like high blood pressure, cardiovascular disease, and even depression.

Aim for 7-9 hours of restful sleep every night to boost your cognitive function and improve overall well-being.

Rest well, live well—because sleep is essential for brain health.

Appropriate Stress

Not all stress is bad. Moderate stress can sharpen your focus and improve brain performance! The key is managing stress effectively. However, stress that’s too high for too long can have the opposite effect, reducing your cognitive capabilities and impacting your health.

To manage stress, engage in relaxation techniques like yoga, meditation, deep breathing, and spending time with loved ones. Finding the right balance will keep your mind clear and productive.

Stress less, thrive more.

Avoidance of Illness, Injury, and Toxins

Avoid harmful exposures and injuries to your brain. Long-term exposure to toxins, like certain chemicals and gases, can damage brain function and contribute to neurodegenerative diseases. Additionally, physical injuries can have serious impacts on cognitive health.

Make preventative health choices: wear helmets, avoid prolonged exposure to harmful substances, and get regular health check-ups. Small steps today can prevent long-term brain damage tomorrow.

Prevention is the best protection for your brain.

At the Brain Center of Green Bay, we are committed to brain health education and empowering individuals to live healthier, fuller lives. Visit us at www.braincentergb.og or at (920) 393-4080 to learn more about the 6 Pillars of Brain Health and how you can integrate them into your life.

Your brain is your most valuable asset—take care of it today for a better tomorrow.

Pillars of Brain Health Handouts