A neuroscientist, Dr Tara Swart, explains the 5 most effective methods to keep your brain healthy.

  1. Nutrition

  • The top 5 brain-friendly foods are salmon, avocado, eggs, nuts and seeds, coconut oil and olive oil
  • Although your brain only weighs 2-3 kilos, so its a tiny percentage of your body weight, it sucks up 20-30% of the breakdown products of a healthy balanced diet. So glucose is a resources for the brain.

2. Sleep

  • It takes 7-8 hours for our brain to clean itself overnight. That’s why sleep is so important to the brain.
  • If you have any sleep disturbance over night, you can be operating with an IQ loss of 5-8 points the next day.

3. Hydration

  • The general advice is to drink half a litre of water for every 15kg of your body weight per day.
  • For the average male leader, this would be approximately 3 litres of water per day.

4. Oxygen

  • Just doing 10 deep breaths before a high stakes meeting can really send some extra resources to your brain.
  • Ideally you would move around all day, doing an average of 10,000 steps.

5. Meditation

  • The scientific evidence shows that 12 minutes of mediation per day reduces your stress hormone levels.
  • Allowing more of a pause button between emotional instinctive reactions and how you choose to behave and think in the workplace

Source: https://www.youtube.com/watch?v=Eg5wrBPO8-8