Protecting Your Brain Starts with Your Heart (and your plate)

Did you know every 3 seconds, someone in the world develops dementia? While this is an alarming statistic, the good news is there are proactive steps we can take to protect our brains—and it all starts with our lifestyle.

Cognitive decline is closely linked to cardiovascular health. When we care for our heart, we’re also supporting blood flow to the brain, which is essential for memory, focus, and overall brain function.

Simple Ways to Support Heart and Brain Health

• Cut back on sugar

• Eat more omega-3-rich foods, like:

  • Salmon

  • Cruciferous vegetables

  • Nuts and seeds

• Move your body daily and get your heart rate up

• Practice deep breathing to manage stress

  
  

What About Brain Fog?

While not as serious as dementia, persistent brain fog can be frustrating—and a sign your brain needs support. Common symptoms include:

• Trouble remembering names

• Word recall issues

• Short-term memory slips

• Difficulty focusing

  
  

Here’s how to reduce brain fog and support long-term cognitive health:

1. Prioritize Sleep

Aim for at least 7 hours of quality sleep. To wind down naturally:

• Take a relaxing bath

• Power down electronics 30 minutes before bed

  
  

2. Cut Alcohol and Sugar

Too much alcohol can drain your body’s supply of thiamine (vitamin B1), a key nutrient for memory and overall brain function. Likewise, high sugar intake can lead to blood sugar spikes that disrupt focus and memory. In fact, some experts now call Alzheimer’s “type 3 diabetes” because of its strong connection to insulin resistance in the brain.

3. Keep Your Brain Active

New experiences build new neural pathways.

Try:

• Learning a new skill or hobby (pottery, music, language)

• Daily puzzles or brain games

• Attending educational workshops or lectures

Engaging your mind consistently is key to brain longevity.

Final Thoughts

Your brain is like a muscle—it needs daily movement, nourishment, and rest. By supporting your cardiovascular health, reducing toxins, and staying mentally engaged, you can protect your memory, mood, and clarity as you age.

Looking for a brain boosting meal? Try our Simple Grilled Salmon. A delicious way to nourish your brain and heart at the same time!