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Holiday Stress Less: Quick Tips

Did you know your body cannot distinguish between physical and emotional/mental stress? To your body (and brain) stress is stress.

One day in a frenzy of stress, I was driving to pick up my daughter from school, ran a red light and almost hit a cyclist. For days and nights, I stressed about what if I’d run over the cyclist?! What if my daughter had been in her car seat?! What a terrifying wake-up call!

I vowed to be more mindful. But habits are hard to change, and my mind would race a bajillion miles a minute. I’d keep reminding myself to focus on the road. And my thoughts would wander off. So, I started to practice taking a few deep breaths at traffic lights. It took time, but now I find myself automatically in the habit 5 count inhale/5 count exhales when I stop at traffic lights. It’s become my go-to stress less daily habit. I am calmer, and yes more stress resilient than probably at any time in my life.

Today we live with stress levels humans never experienced before. November heralds the onset of the holiday season and a potential stress-on-top-of-stress tsunami. Working with clients in my private practice, I’ve witnessed how chronic stress can wreak havoc on digestion, gut health, blood sugar balance, and impact cognitive function.

Digestion and Gut Health

Stress doesn’t just mess with your mind; it impacts your gut. When stressed, your body’s fight or flight response can slow down or even stop digestion as the body diverts energy to more critical functions. This can lead to a digestive problems, bloating, heartburn, GI problems. And chronic stress can alter your gut microbiome, leading to imbalances that affect nutrient absorption and weaken your immune system.

Blood Sugar Balance

When you’re stressed, your liver produces more glucose to give you an energy boost. This is designed to help you in a short-term situation, but repeated stress can leave your body struggling to keep up with the increased glucose production. Over time, this can lead to higher blood sugar levels, increasing the risk of pre-diabetes, then type 2 diabetes and making it more difficult for those who already have diabetes to manage their condition.

Cognitive Function

Stress can also directly impact on your cognitive functions — your ability to think clearly, your attention span, your decision-making skills. Chronic stress might lead to decreased creativity and problem-solving skills and can affect your productivity at work or school.

Brain Health

Stress triggers the release of cortisol, known as the “stress hormone.” In the short term, cortisol can help prepare your body to respond to an immediate threat. But prolonged exposure to high levels of cortisol can wear down your brain’s ability to function properly. It affects areas of the brain responsible for memory and learning. Chronic stress can also increase the risk of anxiety and depression, making it harder to manage emotions and cope with daily tasks.

What to do?

This holiday season be proactive! Build stress resilience — an essential pillar for a brain healthy lifestyle.

Here a few options; choose one that resonates best with you and feels more do-able at this time in your life.

Quick Stress Tip #1: Breathwork 🌬️

Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat a few times. This method can significantly reduce stress in just a few minutes!

Quick Stress Tip #2: Mindfulness Moments 🧘

Take 5 minutes to engage in a mindful observation. Focus on your surroundings, notice the colors, sounds, and smells. This act of being present can interrupt stress and refresh your mind. #Mindfulness #QuickCalm

Quick Stress Tip #3: Mini Meditation 🕊️

Even if it’s just for 5 minutes, closing your eyes and focusing on your breath can work wonders. Use this short time to meditate each day and build resilience against holiday chaos.

Quick Stress Tip #4: Connect with Nature 🌳

Step outside and spend a few minutes in nature. Whether it’s a brisk walk or just standing in a green space, nature has a proven effect on lowering stress levels and improving mood.

Choose ONE quick stress-reduction techniques to implement during the hectic holiday season. Practice daily until it becomes a habit. It can help you keep stress levels manageable and your spirit joyful.

Start today, and embrace a holiday season for a healthier, happier, less stressed you.😊

Which “stress less” tip will you choose?

Share in the comments 💪 Sharing will put intention into action ✨ I’d love to cheer  you on! 🌟

#BrainHealth #BrainHealthLifestyle #BreatheWork #StressLess #StressResilience #Mindfulness #MiniMeditation #FunctionalNutrition #NutritionalTherapy

Trick, Treat, and Nourish: Halloween Brain Health Tips

🎃👻 This Halloween, let’s talk about something really spooky – sugar! 😱

Did you know that too much sugar can affect your mood, memory, and overall brain health? It can cause mood swings, slow down your cognitive functions, and even increase the risk of neurodegenerative diseases – Alzheimer’s has been also called Type 3 diabetes

So, while you’re enjoying those Halloween treats, remember to balance it out with some nourishing options too. Let’s keep our children’s brains – and our brains – as happy as our taste buds this spooky season! 🧠🍬
Prioritize nutrient dense foods for a holiday season that supports not only physical health but also mental well-being.

✅ Protein: aids in neurotransmitter function and is a building block for brain cells. It’s essential for attention and complex cognitive functioning.
✅ Fats from nature: Omega-3 fatty acids found in avocado, olives, nuts and seeds, are instrumental in enhancing memory and mood. They also help in preserving the integrity of the brain cell membrane.
✅ Fiber: Supports overall gut health – interconnected to brain health through the gut-brain axis. A healthy gut contributes to a healthy mind.
✅ Micronutrients: Minerals like zinc, magnesium, and iron are crucial for maintaining brain function and improving cognitive processes. Phytochemicals, the natural compounds found in plants, contribute to the protection of our brain’s health by combating oxidative stress which can damage brain cells. Choosing snacks and treats rich in these micronutrients can promote a more fulfilling and health-conscious celebration.

FrankenGuac

Avocados are rich in antioxidants — like vitamin E and lutein, which can help protect brain cells from oxidative stress
monounsaturated fats, which can help lower bad cholesterol levels, improve blood flow and may help reduce inflammation in your brain and body.

Guacamole is a good source of

  • Fiber, promoting digestive health, helps keep you feeling full and balances blood sugar.
  • B vitamins, especially B6 and folate important for neurotransmitter function and may improve mood and cognitive performance
  • Potassium – vital for nerve signaling and can help maintain proper brain function.
  • Quercetin, a flavonoid (phytochemical) in onions has antioxidant and anti-inflammatory properties, which can support cognitive function and may help protect against neurodegenerative diseases.
  • Lycopene (phytochemical) can help protect brain cells and has been linked to improved memory and cognitive function.
  • Vitamins C, E, K which can reduce oxidative stress and may help enhance mood and cognitive function

Witch Guacamole

Power boost your guacamoles by adding edamame – a tasty way to support cognitive function!

Edamame is rich in

  • Protein which supports neurotransmitter function and overall brain health
  • Alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is linked to improved cognitive function and reduced risk of neurodegenerative diseases
  • Vitamins and minerals – folate, vitamin K, and magnesium, all of which are important for brain health
  • Folate, for instance, is crucial for the synthesis of neurotransmitters.

Love this recipe from Minimalist Baker

Seven-Layer Spider Dip

By choosing fresh, nutritious ingredients and controlling portion sizes, a 7-layer dip can be a fun and brain-healthy snack!

Beans (I like to use pureed black beans but you can use refried beans) – high in protein, fiber, and antioxidants, beans support stable blood sugar levels and provide essential nutrients for brain function.
Guacamole (avocado) – promotes brain health and may help improve cognitive function.
Greek Yogurt – probiotics, which may support gut health and have a positive effect on brain health.
Tomatoes – contain lycopene, an antioxidant linked to brain health and cognitive function.
Onions – rich in quercetin and other antioxidants thatcan help reduce inflammation and support brain health.
Cheese – provides protein and calcium
Chili powder and cumin – have anti-inflammatory properties and may help enhance cognitive function.

Here’s a recipe from The Bakers Mama (I use Greek yogurt instead of sour cream)

Black Bean Spider Dip

Black beans are high in antioxidants, particularly anthocyanins, which can help protect brain cells from oxidative stress and inflammation – a tasty way to support brain health! They’re also a good source of

  • Fiber: The fiber content aids in stabilizing blood sugar levels, which can enhance focus and concentration.
  • Protein, essential for neurotransmitter production, which supports communication between brain cells.
  • B Vitamins: They are a good source of B vitamins (like folate), which play a crucial role in brain function, including mood regulation and cognitive performance.
  • Minerals: Black beans contain minerals like magnesium and iron, which are important for overall brain health, supporting energy production and cognitive function.

Here’s a recipe from Sweet Peas and Saffron

Pumpkin Hummus

Overall, pumpkin hummus is a delicious and nutritious option that can support cognitive function while being a versatile dip or spread

  • Antioxidants: The pumpkin in hummus provides antioxidants like beta-carotene, which can help protect brain cells from oxidative damage.
  • Healthy Fats: If made with tahini (sesame paste), it adds healthy fats that support brain function and improve mood.
    Protein: Chickpeas are a good source of plant-based protein, which is important for neurotransmitter production and brain function.
  • Fiber: Both pumpkin and chickpeas are high in fiber, which helps stabilize blood sugar levels and can enhance focus and cognitive function.
  • B Vitamins: Chickpeas contain B vitamins, such as folate, which are essential for brain health and cognitive performance.
  • Minerals: Pumpkin seeds (if included as a topping or blended in) add magnesium and zinc, both important for brain health.

Color My Food Pumpkin Hummus recipe

This Halloween embrace a new tradition of celebrating with nutrient-dense foods that enhance your brain health. By incorporating proteins, good fats, fiber, and critical micronutrients into your Halloween festivities, you set the stage for a healthier holiday season AND a healthier future.

Click here >> Color My Food Power << to sign up for actionable tips and delicious, nutritions recipes directly in your email that will help you navigate the health hazards of the holiday season.

Here’s to a fun, festive, and fulfilling Halloween! 🎃👻

#HealthyHalloween #HealthyHolidays #BrainHealth #NutrientDense #FunctionalNutrition #NutritionTherapy

#MinimalistBaker #SweetPeasandSaffron #TheBakersMama

Clear Your Mind: 6 Pillars to Boost Brain Health

In today’s world of overwhelming health advice, it can be hard to know where to start. But when it comes to brain health, you don’t need to add complexity—just listen to your body and prioritize a brain-boosting lifestyle. As a brain-focused functional nutrition therapist, I know how deeply interconnected brain health is with our overall well-being. By focusing on six fundamental pillars—food, stress resilience, sleep, movement, digestion/gut health, and blood sugar regulation—you can unlock your brain’s full potential. Let’s explore each pillar and learn how to enhance your cognitive function and emotional balance.

1. Breathe to Shift Your Nervous System: The Power of Stress Resilience

Chronic stress can wreak havoc on both your brain and body, leading to inflammation and cognitive decline. One of the easiest ways to counteract this is through mindful breathing and stress resilience techniques. Taking just a few deep breaths or meditating for even 1-5 minutes daily can significantly enhance your brain’s ability to manage stress and maintain emotional balance.

Daily habits to build stress resilience:

Choose one that resonates and practice until it becomes a daily habit. Shifting your nervous system from the “fight or flight” response (sympathetic) to a “rest and repair” state (parasympathetic) is crucial for maintaining cognitive health.

2. Eat Nutrient-Dense Whole Foods: Nourish Your Brain from Within

Your brain needs high-quality nutrients to function optimally. Instead of counting calories, focus on nutrient density—choosing foods packed with vitamins, minerals, and antioxidants that support brain health. Essential fatty acids, amino acids, and fiber-rich foods help rebuild and maintain brain structure, enhance neurotransmitter function, and protect against oxidative stress.

Brain-boosting foods to prioritize

  • Fatty fish (e.g., salmon, sardines) rich in omega-3s
  • Lean proteins like chicken, turkey, and tofu
  • Leafy greens (e.g., spinach, kale) for folate and antioxidants
  • Cruciferous vegetables (e.g., broccoli, cauliflower) for brain-protective compounds
  • Rainbow-colored veggies and fruits packed with antioxidants
  • Legumes (lentils, chickpeas) for fiber and plant-based protein
  • Whole grains like buckwheat, quinoa, oats, and brown rice for steady energy
  • Nuts and seeds (chia, flax, sunflower) for omega-3s and fiber

Make mindful choices every day to nourish your body with foods that fuel both your brain and your body. Remember, brain health isn’t about restriction—it’s about consistent nourishment.

3. Blood Sugar Regulation: Balance Your Brain’s (and body’s) Fuel

Stable blood sugar levels are essential for keeping your mind sharp and your energy consistent. Blood sugar fluctuations can impair cognitive function, leading to brain fog, mood swings, and fatigue. To support balanced blood sugar, aim for meals rich in protein, fiber, and healthy fats. Avoid excessive refined sugars, grains, and processed foods that can disrupt your body’s natural rhythm.

Tips for balancing blood sugar:

  • Focus on whole foods from nature
  • Include protein and healthy fats (from sources like avocado, olive oil, nuts) every meal
  • Get fiber from plant foods (leafy greens, cruciferous, roots, whole grains) every meal
  • Limit refined carbohydrates and added sugar
  • By maintaining stable blood sugar levels, you support both your brain and body in achieving sustained performance throughout the day.

4. Digestion and Gut Health: The Second Brain

Your gut is often called your “second brain” for good reason. It plays a crucial role in breaking down and absorbing the nutrients your brain needs to function at its best. Even the healthiest foods won’t benefit you if your digestive system can’t properly process and absorb them.

Beyond digestion, a healthy gut helps reduce inflammation, which is key to preventing brain fog and mental fatigue. Chronic inflammation can impair cognitive function, but a balanced gut microbiome can help lower this inflammation, supporting better brain health.

Additionally, your gut is responsible for producing neurotransmitters—including serotonin, which regulates mood and mental clarity. When your gut is balanced, it promotes neurotransmitter production, improving focus and emotional stability.

Tips for improving digestion and brain health:

  • Eat mindfully: Chew your food thoroughly to aid digestion and nutrient absorption.
  • Stay hydrated: Water is essential for digestion and nutrient transport.
  • Incorporate fermented foods: Foods like plain-yogurt, kimchi, and kombucha support a healthy gut microbiome.
  • Eat fiber-rich roods: Leafy greens, cruciferous and colorful vegetables, beans, and whole grains help keep digestion running smoothly.

By supporting your gut health, you reduce inflammation, improve digestion, and enhance brain function, helping you feel more mentally clear and balanced.

5. Move: Activate Your Mental and Physical Flow


Exercise benefits your brain just as much it does your body. Move throughout the day – take the stairs, work in 90-minute increments and stretch. Walk every chance you can, even if only 10 steps. Regular strength training and yoga improve blood flow to the brain AND enhance mood and energy levels through the release of endorphins. Regular physical activity (walking counts!) has been shown to increase the size of the hippocampus, the brain area involved in verbal memory and learning.

6. Sleep: The Brain’s Recharge Cycle

Sleep is critical for brain health. During sleep, your brain consolidates memories, regenerates cells, and clears toxins that build up throughout the day. Aim for 7-9 hours of quality sleep per night, and make sleep a priority by creating a relaxing bedtime routine. By prioritizing sleep, you allow your brain to recharge, enhance memory, and maintain cognitive clarity.

Sleep tips:

  • Stick to a consistent sleep schedule
  • Create a screen-free hour before bed
  • Use relaxation techniques like deep breathing or meditation to wind down
  • Keep your bedroom cool, dark, and quiet for optimal rest

By building on these six pillars for energy and brain health, you set the foundation for a sharper, more vibrant mind. Each pillar interacts with the others, creating a symphony of benefits for your cognitive function. Start implementing these strategies today and witness as your brain health transforms into a cornerstone of your overall wellness journey.

You have the power to enhance your brain health by focusing on the six pillars outlined above: breathing for stress resilience, balancing blood sugar, eating nutrient-dense foods, nourishing your gut, moving regularly, and getting quality sleep. By incorporating these strategies into your life, you’ll experience improvements in cognitive function, energy, and emotional balance.

What new habit will you build today?

For more Empowerment

Time In Nature – The Medicine Everyone Needs Now! – Dr. Frank Lipman

How Gratitude Changes you and Your Brain

Breathe Your Way to Better Brain Health – Psychology Today

Sleep is Critical for Brain Health – American Brain Foundation

Embracing a Proactive Brain Health Lifestyle

Let’s debunk some common myths and uncover the truth about keeping our minds sharp and our bodies healthy and strong.

Myth #1: We only use 10% of our brains

Fact: This is a popular misconception. We use all parts of our brain. Each region has a specific function. We may not use 100% of our brain at once — different areas are active at different times, depending on the current task.

Myth #2: Brain function inevitably declines with age

Fact: While some cognitive changes are normal as we age, significant decline is not inevitable. A nourishing diet, regular physical exercise, staying socially active, and challenging your mind with new learning experiences all contribute to maintaining and even improving brain function as you get older.

Myth #3: Brain fog is just a normal part of aging that can’t be addressed

Fact: Persistent brain fog is NOT a normal part of aging and can affect people of all ages. It’s often a symptom of an underlying issue such as stress, nutrient deficiencies, lack of sleep, hormonal imbalances, or certain medical conditions. By identifying and addressing these root causes, many people can significantly reduce or eliminate brain fog.

Myth #4: Menopause inevitably leads to permanent decline in brain function

Fact: Some women may experience temporary cognitive changes during menopause due to hormonal fluctuations. This does NOT mean permanent brain health decline. Research suggests that cognitive function can be maintained or even improved during and after menopause through lifestyle choices. Hormone therapy, when appropriate, may also help alleviate cognitive symptoms for some women.

Truth!

A brain health lifestyle has benefits for overall health and wellness – mental, emotional and physical. It can:

Improve Digestive Function

A nutrient dense brain health lifestyle rich in leafy greens, cruciferous and rainbow vegetables, lean proteins, whole grains, spices and herbs also benefits your digestive system and gut health.

Improve Cognitive Function

A brain health lifestyle can sharpen cognitive abilities such as focus, memory, reasoning, and problem-solving skills.

Improve Mood and Mental Health

A brain health diet rich in omega-3 fatty acids, antioxidants, vitamins and minerals can improve neurotransmitter functions, which help in reducing symptoms of depression and anxiety, leading to a more stable and positive mood.

Build Stress Resilience

Brain health activities such as meditation, mindfulness, and hobbies can significantly reduce stress levels. Lower stress leads to decreased inflammation in your brain and body, lower blood pressure, and reduce risk of chronic diseases.

Enable Better Sleep Patterns

Your brain is most active when you are asleep — storing memories, cleaning out toxins and aiding in the repair of cells in your brain and body. Quality sleep also boosts your immune system and regulates hormones that control appetite and metabolism, contributing to better overall health.

Enhance Physical Health

Activities that benefit your brain, like aerobic exercise, also improve cardiovascular health by reducing the risk of heart disease, stroke, and diabetes. Regular physical activity helps maintain a healthy weight, improves muscle strength, and boosts endurance. 💪

Increase Neuroprotection and Longevity

A brain health lifestyle can protect neurons (brain cells), reduce the risk of age-related neurological diseases such as Alzheimer’s and Parkinson’s and promotes longevity. ✨

When we do what is good for our brain, it will be good for our WHOLE body – physical, mental and emotional.

Stepping into ever better, healthier years.

Today at 57 I am delighted to say I feel happy, fit and strong. I now know we are NOT meant to decline as we age.

Ready to take your brain health and wellness to the next level?

Set up a complimentary call today to make your personalized wellness plan >> Thrive in Midlife Breakthrough Session <<.

Spaces are limited — only 4 spots left for 1-on-1 coaching in October.

Digestive Wellness for Brain Power: 10 Tips to Optimize Your Gut

Are you looking to sharpen your mind and enhance your cognitive abilities? The secret might be in your gut!

Did you know that digestion plays a crucial role in protecting and optimizing brain function?

A healthy digestive system ensures the efficient absorption of vital nutrients that support your brain health. Conversely, poor digestion can lead to various issues that can negatively impact cognitive abilities and overall mental well-being.

Here are a few key symptoms that may indicate the need to support your digestion to protect your brain:

  1. Brain Fog: If you frequently experience mental fogginess, difficulty concentrating, or memory lapses, it could be a sign of poor digestion affecting your brain’s performance.
  2. Fatigue and Lack of Energy: When digestion is compromised, nutrient absorption is affected, resulting in reduced energy levels and feelings of fatigue.
  3. Inflammation: Chronic inflammation in the gut caused by poor digestion can trigger a cascade of inflammatory processes that reach the brain, potentially leading to cognitive decline and neurological disorders.
  4. Mood Imbalances: Digestive issues can disrupt the balance of neurotransmitters in the brain, leading to mood swings, irritability, and even depression or anxiety.

Supporting your digestion is essential for maintaining optimal brain health. Here are a few steps you can take to nurture your gut, boost your cognitive performance and protect your brain:

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration aids digestion and helps transport nutrients to your brain more efficiently. Drink water between meals rather than with them. This helps maintain proper stomach acid levels for optimal digestion.

Chew chew chew!

Slow down and chew your food thoroughly. This simple practice can improve digestion and nutrient absorption, providing your brain with the fuel it needs.

Fiber is Your Friend

Increase your fiber intake with leafy greens, cruciferous and rainbow vegetables, beans and whole grains. Fiber feeds the good bacteria in your gut, helping to maintain a balanced microbiome that

Embrace Omega-3s

Include fatty fish, chia seeds, and walnuts in your diet. Omega-3 fatty acids support both gut and brain health.

Spice It Up

Use herbs and spices like turmeric, ginger, and peppermint. These can aid digestion and have anti-inflammatory properties that benefit both gut and brain.

Include Prebiotic Foods

Make prebiotic-rich foods like garlic, onions, and asparagus part of your daily meals. These feed the good bacteria in your gut, supporting overall digestive and cognitive health.

Embrace Fermented Foods

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi as a condiment — scoop a dollop into saladas, grain bowls, wraps… These foods support a healthy gut microbiome, which in turn promotes better cognitive function.

Limit Processed Foods

Cut back on processed and refined foods. Minimize sugar. These can disrupt your gut microbiome and lead to inflammation, which may negatively impact cognitive function.

Practice Stress Management

Incorporate stress-reducing activities like meditation or yoga into your routine. Stress can negatively impact digestion and cognitive function, so managing it is crucial.

Get Moving

Regular exercise promotes healthy digestion and increases blood flow to the brain, boosting cognitive performance. Take a walk after dinner. Use the stairs, not the elevator, park away from the entrance of the store instead of circling the parking lot to find the closest spot.

A healthy gut is the foundation for a healthy brain. 😊

By implementing these digestive tips, you’re not just improving your gut health – you’re giving your brain the support it needs to function at its best.

Build one daily habit at a time and notice the difference in your cognitive abilities. Your brain (and your gut) will thank you!

Do you have any favorite gut-healthy foods or practices that help boost your brain power? Share them in the comments below!

How Stress Impacts Your Cognitive Function

In today’s fast-paced world, stress seems unavoidable. You may know that stress causes physical symptoms like headaches or muscle tension, but did you know that it can also have a significant effect on your cognitive function?

Stress can:

  1. Impair your memory and concentration
    When stressed, your body releases cortisol (also known as the stress hormone), which can interfere with your brain’s ability to form new memories and focus on tasks leading to forgetfulness, difficulty concentrating, decreased productivity.
  2. Reduce your problem-solving and decision-making skills – clouding your judgment, making it harder to weigh options, consider consequences, and make sound decisions. This in turn can result in poor problem-solving skills, impulsive behavior and affect your overall cognitive performance.
  3. Impact your learning and creativity
    When stressed, your brain is in a constant state of alert, which can limit your ability to think creatively and retain new information, hindering your learning process, ability to think outside the box and lowering creativity.

3 Tips to Nourish Your Mind and Build Stress Resilience

You cannot always control external stressors. But you can help build resilience from within by nourishing your brain and body by breathing mindfully, staying hydrated, and prioritizing nutrient rich foods.

Breathe mindfully

Breathing is a powerful and quick way to dramatically shift your nervous system. When stress clouds your mind, breathwork can provide the clarity you need. Practice this simple technique:

  • Inhale slowly through your nose to a count of 4, allowing your belly to expand.
  • Exhale fully through your mouth to a count of 6, consciously releasing tension.
  • Repeat for 2-3 minutes, focusing on this deep, rhythmic breathing pattern.

The extended exhalation activates the relaxation response, increasing oxygen flow to your brain. This quickly reduces brain fog while sharpening focus, concentration, and memory recall.
Make breathwork a habit, even if just for 5 minutes daily. It can help you reclaim peak cognitive performance when it matters most.

Stay hydrated

Hydration plays a crucial role in supporting your body’s stress response system. Dehydration can exacerbate stress levels and lead to fatigue, mood swings, and cognitive impairment.

  • In general aim to drink about half your body weight in ounces of water (for example140 lbs. = 70 oz of water) throughout the day to support optimal brain function. Adjust as needed for summer heat, workouts or other factors.
  • Infused water, chia water, herbal teas, and coconut water are great options to keep hydrated and also provide additional micronutrients.

Choose nutrient dense foods

Nourishing your body with nutrient dense foods is essential for supporting your body’s ability to manage stress

  • Get macronutrients at every meal: quality protein, fats from nature, carbs from plants
  • Increase your micronutrient diversity intake (minerals, vitamins, phytochemicals). How many colors on your plate each meal? How many plant foods in a day? Remember herbs and spices count too!
    Foods high in antioxidants, such as berries, leafy greens, and nuts can help combat oxidative stress. Complex carbohydrates like rainbow vegetables, legumes and whole grains can help regulate serotonin levels, promoting a sense of calm and well-being.

Certain foods have been shown to have stress-reducing properties and can help support your body during times of heightened stress :

  • fatty fish rich in omega-3 fatty acids – linked to reduced anxiety and improved mood
  • foods high in magnesium, such as spinach, kale, nuts, and avocado help relax muscles, reduce anxiety, and support neurotransmitter function during times of stress
  • green tea or herbal teas like chamomile, lemon balm and rooibos can also have calming effects on your mind and body.

What to Do

Recognize the detrimental effects of stress on your cognitive abilities ((memory, concentration, problem-solving skills, learning, and creativity). Take proactive steps to manage stress levels. 💪

By staying hydrating, nourishing your body with nutrient dense foods and practicing mindful breathing you can equip yourself with the tools to better manage stress and promote overall resilience.

Small changes in your daily food choices can have a significant impact on your ability to cope with stress and thrive in the face of life’s challenges. Build one new habit at a time. 🌟

What new habit will you start today to build stress resilience?

For more empowerment

5 Breathing Techniques to help reduce stress – Dr. Ranjan Chatterjee

Stress Management Activities – Dr. David Perlmutter
Commit a minimum of 10-20 minutes to a stress management activity of your choice. Try and establish a routine that you keep as often as possible – ideally the same time every day.

From Toxic to Thriving: Examining Stress’s Effects on the Brain – Dr. Austin Perlmutter
Here are 3 key things to know about the link between brain wellness and stress that you’re probably not hearing about (as well as some strategies to mitigate stress)

Boost your Brain with Minerals

Minerals play a pivotal role in cognitive function, influencing processes such as memory, focus, and mood regulation. Key minerals like magnesium, zinc, and iron are essential for neurotransmitter synthesis and signaling — supporting cognitive clarity and mental acuity. By maintaining adequate mineral levels through a whole foods, nutrient dense lifestyle and/or supplementation, you can sharpen your cognitive abilities and support your long-term brain health.

Read more

Eat Fiber for Better Digestion and Brain Function

Fiber is a type of carbohydrate that your body can’t digest. It passes through your digestive system relatively intact, providing numerous benefits along the way.

  • fiber slows down digestion and helps keep you full
  • aids in weight management
  • helps regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream
  • promotes healthy cholesterol levels
  • nourishes your microbiome, serving as fuel for the beneficial bacteria in your gut, helping to maintain a healthy balance of microorganisms
  • adds bulk to your stool, making it easier to pass through the digestive tract and reducing constipation and the risk of conditions like diverticulitis

By eating fiber-rich foods regularly, you are providing essential nutrients for the growth and diversity of your gut microbiota. This diverse community of bacteria aids in digestion, nutrient absorption, and influences aspects of your immune system.

How fiber improves brain function

A healthy gut microbiome is linked to better cognitive function, mood regulation, and reduced risk of neurodegenerative diseases.

Because fiber helps regulate blood sugar levels – which is essential for maintaining steady energy levels throughout the day – this stable energy supply to your brain supports optimal cognitive performance, concentration, and memory retention.

Because fiber reduces inflammation in the body, it has a protective effect. Chronic inflammation is associated with cognitive decline and various neurological disorders. By consuming fiber regularly, you can help protect your brain from inflammatory damage.

Fiber-rich Foods

Incorporating more fiber into your daily diet is a fantastic way to boost your overall health and well-being.

Fiber rich foods are nutrient dense foods and include:

  • Leafy greens: arugula, kale, lettuces, collard greens, mustard greens
  • Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, cabbage
  • Root vegetables: beets (tops too!), carrots, potatoes, sweet potato, rutabaga, turnips
  • Beans and legumes: chickpeas(garbanzo, black bean, red bean, all beans, lentils, peas
  • Whole grains: barley, buckwheat, oats, quinoa, brown rice

What to do

  • 🌿 Start Your Day with Fiber: Kickstart your morning with a high-fiber breakfast such as chia pudding or protein oatmeal, topped nuts and fruits. This will set a healthy tone for the rest of the day.
  • 🌿 Bulk Up Your Meals: Add beans, lentils, chickpeas, or quinoa to soups, salads, and stir-fries to increase the fiber content of your meals without compromising on taste.
  • 🌿 Choose Whole Grains: Swap refined grains (pasta and white rice) for whole grains like brown rice, quinoa, , and barley to increase your fiber intake while enjoying delicious meals.
  • 🌿 Get Creative with Vegetables: Experiment with different vegetables in your dishes – spiralize zucchini for “zoodles,” roast cauliflower as a tasty side dish, or blend spinach into smoothies for an added nutrient boost.
  • 🌿 Snack Smart: Instead of reaching for processed snacks, opt for fiber-rich options like raw veggies with hummus, apple and cheese, celery and almond butter

By incorporating these practical tips into your daily routine  you can easily elevate the fiber and nutrient density of your meals while tantalizing your taste buds at the same time!

A well-balanced lifestyle rich in fiber is key to supporting optimal digestive function and overall wellness.

Note: If you are not currently practicing a high fiber lifestyle, it’s important to gradually increase your fiber intake and drink plenty of water throughout the day to help prevent any discomfort or bloating that may occur when increasing fiber consumption.

Delicious, Nutritious Fiber Rich Recipes and Resources

High Protein Overnight Oats – Haute and Healthy Living

Chia Pudding Meal Prep – Downshiftology

4 Nutrient Dense Coleslaws

10 Ways to Boost Your Mood and Immune System with Leafy Greens

One Pot of Black Beans for Four Meals

Flavored Hummus – Love Eat Learn

Avocado Hummus Snack Jars – The Girl on Bloor