Maintaining brain health and encouraging brain cell growth are essential for memory, focus, and overall cognitive function. Research shows that certain activities can actually promote neurogenesis, the process of growing new brain cells, while also enhancing memory and mental sharpness.
We checked in with several health experts who revealed the top three things you should practice to boost brain health: fasting, cold exposure, and high-intensity interval training (HIIT). Read on to get all their insights!
@drbergofficial original sound – Dr. Eric Berg
1. Fasting
Dr. Eric Berg says fasting (including intermittent fasting and periodic prolonged fasting) is a “very potent stimulator of certain factors that help grow your brain and repair the brain function.”
He recommends eating two meals a day with a fasting period of 16-18 hours. If you can do longer, such as one meal a day and fast for 23 hours, “that would be even better.”
He notes that this does depend on your lifestyle and exactly how much repair you need. “Maybe you have some other issues, but the point [remains] that when you eat too frequently or have snacks, which is just a killer, the brain suffers the most.”
Before starting a new diet routine, it’s important to check in with your healthcare provider, as individual needs vary.
@drbergofficial original sound – Dr. Eric Berg
2. Cold Therapy
The next thing on Dr. Berg’s list is cold therapy.
He calls this a “very important stimulater” of neurogenesis, which means “the regrowing of your nerve cells.”
This could include things such as an ice bath or just taking a very cold shower. Although cold plunges are not a very popular choice, he praises their ability to “regenerate the brain.” You may have seen videos online of athletes or famous figures taking part in cold plunges, and it’s for a good reason!
@brandon.lewis.np Here’s a few probable reasons why HIIT improves your memory: 1. HIIT raises levels of brain-derived neurotrophic factor (BDNF), a protein that helps the brain form and store memories. 2. HIIT encourages the growth of new neurons in the hippocampus, a key area for memory. 3. HIIT increases blood flow to the brain, delivering more oxygen and nutrients to support memory function. 4. By lowering inflammation and oxidative stress, HIIT protects the brain from damage that can affect memory. 5. HIIT improves how your body uses glucose, which is important for brain function and memory. 6. HIIT triggers the release of endorphins and dopamine, which improve mood and memory recall. 7. HIIT helps lower cortisol (stress hormone) levels, protecting the brain from stress-related memory problems. 8. HIIT improves the function of mitochondria, the brain’s energy producers, helping with memory processing. https://www.aginganddisease.org/EN/10.14336/AD.2024.0642 #HIIT #memory #longevity #fitness #brainhealth #agewell #exercise #healthgoals original sound – Brandon.lewis.np
3. HIIT
Brandon Lewis, a certified functional medicine practitioner, says HIIT has a wide range of benefits for your brain, especially if you’re looking to improve memory.
“When compared to low-intensity exercise like stretching and moderate-intensity exercise like walking, participants who did high-intensity interval training performed a lot better in six-month and five-year follow-up memory tests,” he states.
Now this doesn’t mean that you should skip other types of activities like stretching, yoga, or strength training; it just means that HIIT “should be a regular part of any exercise routine.”
