New Year, new you! If becoming a Brain Warrior is on your list of goals for 2020, understand that it doesn’t have to be hard. Based on the thousands of Warriors in training I’ve coached, here are the 5 easiest ways to get started with your new brain healthy life. They’re so simple, you’re basically guaranteed to succeed, which will make you want to seek out more ways to boost your brain health. Here’s to earning your Brain Warrior status in 2020!
1. Walk more.
Increasing blood flow to the brain with exercise is one of
the best ways to boost moods, rev up energy, and calm cravings. You don’t need
any fancy equipment or an expensive gym membership. Just throw on a pair of sneakers
and hit the road or the treadmill. I prefer walking outside because getting
some sunshine boosts vitamin D levels and being in nature has a calming effect.
Just walk fast—like you’re late for an important appointment—and do a few
minutes where you go as fast as you can.
2. Drink more water.
Did you know that being just slightly dehydrated can
decrease your brain function and make you feel sluggish? Increasing your water
intake can be a quick fix for your moods, thinking, and energy levels. How easy
3. Add a veggie to each meal.
Pick a veggie you like—broccoli, spinach, kale, squash—and start
adding it to your meals. You can throw a handful of spinach or kale into a
smoothie. Add some broccoli into a bowl of soup. Or put some squash on your
dinner plate. Veggies are packed with fiber, nutrients, and antioxidants that
fuel the brain and body.
4. Take 3 essential supplements.
Even if you’re eating a very healthy diet, you still may not
be getting all the nutrients you need. Taking omega-3 fatty acids, a
multiple-vitamin-mineral, and vitamin D can set you up for better moods and
5. Start your day with “Today is going to be a good day.”
So many of the Warriors I coach start their day worrying
about how they’re going to get through their to-do list or dreading going to
the office. It’s so simple to wake up and say, “Today is going to be a good
day.” This actually causes your brain to look for ways that are going to make
it a good day.
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