by Feeling Great | Cognitive Health
Healthy Brain, Healthy Mind – 9 Tips for Your Best Brain Health
Brain Health – Is Your Brain Feeling Foggy? You’re Not Alone!
Do you often forget why you walked into a room? Struggle to concentrate? Feel mentally exhausted or overwhelmed?
Many people experience brain fog, memory lapses, and mood swings, making everyday tasks feel harder than they should. Some even worry they’re showing early signs of dementia. But the good news is—your brain can heal, grow, and function better!
Why Does Brain Health Matter?
A healthy brain is the key to clear thinking, better focus, and emotional balance. Functional medicine shows us that when we support the brain, the rest of the body benefits too. By making simple daily choices—like eating the right foods, improving sleep, and reducing stress—you can enhance your brainpower and feel mentally sharper.
Ready to optimize your brain health? Let’s explore 9 powerful tips to help you think with ease and feel your best.
What Causes a “Broken” Brain?
Your brain’s health is influenced by your diet, lifestyle, and environment. Many common factors harm brain function, including:
- Too much sugar and refined carbs
- Not enough healthy fats
- Chronic stress and poor circulation
- Toxins from processed foods and chemicals
- Excess weight leading to inflammation
The Best Part? Your Brain Can Change!
Thanks to neuroplasticity, your brain can adapt and become stronger when given the right conditions. Even better, research shows a healthy gut supports a healthy brain, so your diet plays a crucial role.
Let’s dive into the 9 best ways to boost brain health naturally!
9 Tips for a Healthier, Sharper Brain
1. Eat More Whole Food Carbs
Not all carbs are bad! Your brain needs complex, nutrient-rich carbs like:
- Colorful vegetables (rich in antioxidants & anti-inflammatory properties)
- Fruits (up to 3 servings per day)
- Legumes (beans, lentils)
- Non-gluten grains (rice, quinoa, corn)
A healthy gut microbiome helps detoxify your body and balance hormones—both essential for brain function.
2. Prioritize Protein at Every Meal
Protein is vital for brain health because it provides the building blocks for neurotransmitters. Some great sources include:
- Eggs
- Fish & lean meats
- Nuts & seeds
- Beans & lentils
When you don’t eat enough protein, your brain ages faster and cognitive function declines.
3. Boost Circulation for Better Brain Function
Your brain needs good blood flow to stay sharp. Poor circulation is linked to Alzheimer’s, ADHD, heart disease, and depression. To improve it:
- Exercise daily
- Add ginger, pepper, rosemary, and gingko to your diet
- Maintain healthy blood pressure
Fun fact: Erectile dysfunction can be a sign of poor circulation—so improving blood flow benefits your brain and body!
4. Keep Learning & Challenging Your Mind
Your brain thrives on stimulation! Engage in activities that require hand-eye coordination, memory, and problem-solving, such as:
- Learning a new language
- Playing racket sports or dancing
- Having conversations with people from different generations
The more you challenge your brain, the sharper it stays.
5. Eat More Healthy Fats
Did you know 25% of your brain’s cell membranes are made of Omega-3 fats? A lack of good fats can lead to mood disorders and memory issues. To nourish your brain, include:
- Avocados & nuts
- Leafy greens & seeds
- Fish & coconut oil
Studies show that low Omega-3 levels increase depression risk by 5x!
6. Maintain a Lean Body for Brain Health
Excess fat isn’t just stored on your body—it’s also stored in your brain. This can:
- Reduce brain size & function
- Increase inflammation & toxicity
- Disrupt hormone balance
Maintaining a healthy weight supports better mental clarity and emotional well-being.
7. Reduce Processed Foods & Chemicals
Additives, trans fats, preservatives, and excess sugar disrupt your brain chemistry. To keep your mind clear and focused, eat real, whole foods and avoid processed junk.
8. Improve Sleep & Rest Patterns
Your circadian rhythm is just as important as getting enough hours of sleep. To improve brain recovery:
- Stick to a consistent bedtime
- Reduce blue light exposure at night
- Ensure your bedroom is cool & dark
Quality sleep detoxifies the brain and enhances memory, mood, and focus.
9. Spend Time Outdoors
Fresh air and natural sunlight are essential for brain function. Spending time outside boosts serotonin, supports vitamin D production, and improves mental well-being.
Make it a habit to step outside during lunch breaks or take morning walks.
Struggling to Improve Your Brain Health?
If you’ve tried these tips but still feel foggy, anxious, or exhausted, there may be deeper issues such as:
- Gut imbalances & harmful bacteria
- Hidden food sensitivities
- Detoxification problems
- High toxin exposure
- Hormonal imbalances
A personalized health plan can help uncover and address these root causes.
Let’s Get Your Brain Functioning at Its Best!
Book a consultation today (in-person or online) to create a customized plan for better brain health.
Click here to schedule your appointment!
Final Thoughts
Your brain isn’t stuck the way it is—you have the power to improve its health, clarity, and function. By making simple lifestyle changes, you can:
- Think faster & stay sharp
- Feel happier & more balanced
- Improve focus & prevent memory decline
Start small, be consistent, and watch your brainpower transform!
If you want to read about 8 Questions to Ask Yourself When Anxiety Strikes? If this article helped you, please share it with someone who could benefit!
💙 Julie xo
by Feeling Great | Mental Wellbeing
Mental Health Holistic Approach – 5 Things You Should Promise Yourself NOT To Do This Year
As the new year begins with lightning speed your mind fills with goals, aspirations, and plans — all designed to spur change and improve upon the person you were in the previous year.
A lesson well learned is to make sure you do all the above in a way that really honours you. So here are things you need to promise NOT to do this year.
Life is a journey, not a destination.” – Ralph Waldo Emerson
5 Mental Health Holistic Approach (Not to Do this Year)
1. I will NOT put unrealistic demands on myself.
This includes any type of rigid schedule, goals set for the purpose of pleasing anyone other than myself or harsh lifestyle or character modifications of any type. Remembering that we thrive in a flexible, creative environment and even if someone else succeeds in other ways, those are not my ways. We will instead strive for attainable and healthy changes that are manageable and designed to truly improve my life in my own unique way.
2. I will NOT be my own worst critic.
This year, ease up on your own opinion of yourself. Give myself a break. Do not beat yourself up for past mistakes or perceived current shortcomings. Do not compare myself to anyone else because you are uniquely you.
3. I will NOT treat myself with any less love and kindness than I would show to anyone else.
We can be very quick to forgive and typically strive to see the best in others. However, that generosity of spirit is often lost when we review our own life and actions. With the “You can do better” mantra. This year, work towards recognizing the wonderful things you bring to the table. Celebrate your contributions to the world and speak to myself with kindness when you fall short of my self-imposed expectations — just as you would do for my friends and family members.
4. I will NOT focus on negative thoughts.
Every day we are bombarded with news stories that could make the most steadfast optimist cringe. It’s easy to get caught up in a cycle of fear and negativity. But we can be a positive influence in the lives of others. We can radiate love and kindness and positivity designed to touch the hearts of those we encounter. By doing so, we just might make the world a slightly better place — and that’s enough.
5. I will NOT forget to have fun.
In a society where terms like success and accomplishment are used to identify someone’s worth, it’s easy to get caught up in a dust storm of busy-ness. It’s as if society has grown to believe that only by being constantly busy can we prove ourselves to be worthy, accomplished, successful.
Well, I’m going to discard that belief this year and work toward making space for the things I love. Striving to approach the day with a light heart and a good humour. Sure, you still have to work and earn money, but work should not define or control you.
Final Thoughts
This may be a hefty list to tackle all at once. I’ll add that do NOT expect miracles but allow time and practice to guide you to these goals. View it as a roadmap for a gentle, growth-centred journey to a happier you. So have an amazing year!
Here’s another information about holistic approach! The Holistic Approach to a Healthy Lifestyle and you can also read the Mood & Gut Connection and if you find this helpful, we love to hear from you. Book now for a healthy year and have more energy for the rest of the year!
by Feeling Great | Breakfast Recipes, Recipes
Easy Overnight Chia Porridge
A Nourishing Chia Porridge, Gluten-Free & Dairy-Free Breakfast
This overnight chia porridge is the perfect way to start your morning! Looking for a quick, healthy, and satisfying breakfast? This porridge a nutrient-packed, naturally sweetened, and requires no cooking—just mix, set, and enjoy.
Not only is it gluten-free and dairy-free, but it also provides lasting energy, supports digestion, and helps balance blood sugar levels. Plus, chia seeds are loaded with fiber, omega-3s, and antioxidants, making this a superfood powerhouse in every bite!
Chia Porridge Serves & Prep Time
Serves: 2
Prep Time: 5 minutes
Resting Time: 10 minutes or overnight
Ingredients
- ½ cup white chia seeds
- 2 cups of milk of choice, coconut water or water
- 1 tsp cinnamon powder
- 1 tsp vanilla bean paste or extract
- 1 handful of warmed berries or Granny Smith apple (sliced or grated)
- Optional: 1 Tbsp coconut nectar, honey, or maple syrup
- Optional: 1 tablespoon collagen protein
How to Make It
1: Mix the Ingredients
- In a jug, whisk together milk, cinnamon, and vanilla bean until well combined.
- Stir in chia seeds, whisking continuously for 50 seconds until the mixture thickens slightly.
2: Let It Set
- Allow the mixture to sit for 10 minutes, stirring occasionally until fully absorbed.
- For a creamier texture, refrigerate overnight in a covered container.
3: Serve & Enjoy
- If needed, add extra nut milk for a thinner consistency.
- Optional – add 1 Tablespoon collagen protein (to keep you satisfied for longer & balance blood sugar)
- Top with sliced apple, pear, or warm berries for a naturally sweet finish.
- Drizzle with coconut nectar, honey, or maple syrup if additional sweetness is desired.
Why You’ll Love This Chia Porridge
This effortless breakfast is perfect for busy mornings. It’s not only delicious and filling, but also provides amazing health benefits, such as:
- Supports digestion & gut health
- Balances blood sugar & boosts energy
- Reduces inflammation & supports heart health
Give it a try and start your day feeling nourished and energized! Here’s another option Quinoa porridge.
by Feeling Great | Dinner Recipes, Lunch Recipes, Recipes
Quinoa and Pumpkin Fritters: A Nutritious & Flavorful Delight
A Tasty Twist Quinoa and Pumpkin Fritters a Café-Inspired Favorite
Craving a healthy yet satisfying meal? These quinoa and pumpkin fritters are inspired by a local café, bringing together wholesome ingredients and vibrant flavors. Topping them with creamy avocado mash and zesty salsa enhances every bite.
Light, crispy, and packed with nutrients, this dish makes a perfect brunch, lunch, or light dinner. Serve with a side salad or enjoy them on their own!
Here’s the Delicious Quinoa and Pumpkin Fritters Recipe (Serves 4–6)
Fritters
- 500g pumpkin
- 170g quinoa
- 1 liter water
- 3 small spring onions, finely chopped
- ⅓ bunch parsley, finely chopped
- ½ cup freshly grated parmesan
- 2 eggs
- 1 tsp salt
- Freshly ground black pepper
- Coconut oil for frying
Avocado Mash
- 2–3 small avocados, peeled and mashed
- 2 cloves garlic, crushed
- 2–3 limes, juiced
- Salt & pepper to taste
Salsa
- 1 medium red onion, diced
- 1–2 Lebanese cucumbers, finely chopped
- 1 large tomato, diced
- 2 Tbsp red wine vinegar
- 4 Tbsp olive or macadamia oil
Method
-
Roast or Steam the Pumpkin
- Scoop out the seeds but leave the skin on.
- Roast in a medium oven (30–40 minutes) until soft.
- If short on time, steam with the skin off instead.
-
Cook the Quinoa
- Bring water to a rolling boil in a saucepan.
- Rinse quinoa thoroughly, then add to boiling water.
- Cook for 20 minutes, then rinse with warm water and set aside to cool.
-
Prepare the Fritter Mixture
- Peel the roasted pumpkin and mash the flesh in a large bowl.
- Mix in the cooked quinoa, onion, parsley, parmesan, eggs, salt, and pepper.
- Taste and adjust seasoning as needed.
-
Fry the Fritters
- Heat coconut oil in a frying pan over medium heat.
- Scoop tablespoon-sized portions into the pan, shaping into patties.
- Cook for 4 minutes per side, until golden and crispy.
- Remove and continue with the remaining mixture, adding more oil as needed.
-
Prepare the Toppings
- Avocado Mash: Combine mashed avocado, garlic, lime juice, salt, and pepper.
- Salsa: Mix onion, cucumber, and tomato. Drizzle with red wine vinegar and oil.
-
Serve & Enjoy!
- Top fritters with avocado mash.
- Sprinkle with rocket leaves and a spoonful of fresh salsa.
Love this recipe? Share it with your friends!
Here’s another quinoa favourite of mine Quinoa with roasted pumpkin, zucchini and basil pesto
