The First Steps to Optimise Neurological Health & Brain Function
Sure, we all know there are a number things to do for brain health like eating walnuts, taking fish oil and challenging our mind daily. But did you know the very basics of how we start our day, contributes to how our nervous system functions for the rest of the day, everyday?
Firstly I’ll touch on the sleep-wake cycle. To give your nervous system the best start to the day, it’s ideal to have a consistent awakening time within 30 minutes of the same time every day. Doing so stabilises your sleep-wake cycle, preventing fatigue and brain fog. This can be tricky for shift works but as humans, our bodies love stability and routine.
After waking, its a good idea to hydrate as soon as you rise. Replenishing fluids in the body improves cognition and rehydrates you after a night of sleep. Personally I sleep with a drink bottle next to my bed which helps me tick this box.
Have you thought much about the light exposure you are getting in the AM? Research now outlines screen light exposure in the first hour of waking further accelerates awakening and increases stress, so best to hold off from reaching for your phone first thing. Natural sun exposure however re-aligns your circadian rhythm, suppresses melatonin (the sleep hormone) and boosts seratonin (the day time hormone). Both of these hormones play a massive role in mood regulation so getting outside for some sunshine is a great idea. Moderately moving your body for about half an hour in the morning increases core temperature and helps to oxygenate the brain as it effectively moves blood around our body at a faster pace, leading to improved cognition and memory.
Coffee is a big one. If you are someone who opts for a coffee first thing in the morning, this could be the reason you are so fatigued. Caffeine may feel as though it is ‘giving us energy’ when it most definitely is not. Caffeine raises cortisol (our stress hormone) and blocks the adenosine receptors in our body, blocking fatigue and leading to an energy crash later in the day. It’s not all bad - just delay your cuppa 1.5-2 hours after waking and before noon to support your natural cortisol rhythm.
The last and one of the most important steps to mention here is your breakfast. A breakfast high in fibre and protein eaten within 2 hours of waking is going to support your cortisol rhythm, balance blood sugar throughout the day and help with circadian alignment.
These steps aren’t hard. Remember they are the foundations in neurological health and once you have built these into your routine, you won’t think twice about them!