HOW BRAIN BENEFITS FROM OUTDOORS & NATURE

We feel great after a walk in the nature. Just take 30 minutes in the morning or after work or after dinner and spend time in a lake or a creek or the beach...Do you feel the healing power of the nature in your brain and body? The majority of the people will say YESSS! We just need to make time for it.

In  fact there is plenty of research and literature that supports strongly that the interactions and quality time with nature, can affect brain performance, cognitive functions, sleep and mental health. 

In this article(2021) and review from Public Health field about " Associations between Nature Exposure and Health", the authors did extensive studies of current literature on this topic. They build on the 'biophilia hypothesis' and the Attention Restoration  and Stress Reduction theories that humans have evolved and have affinity in nature and spending time with nature can really benefit focus, attention, and reduce stress and anxiety. 

In addition the 'green' exposure can help us to sleep better and deeper. Another research review(2020) on "Greenspace exposure and sleep" also supports with good data the benefit of nature(green) for sleep quality and quantity. The recommendations are simply: more outdoor green exercise and gardening to improve your sleep!

APA is also a strong advocate of nature nurturing for mental health and cognition. More specifically on this article, the author cites the cognitive benefits of green space for adults and students at school from the research of Berman/Schertz (2019): Understanding Nature and Its Cognitive Benefits.

Plenty of other mental health organizations and institutes around the world provide resources and ideas to try and benefit your brain and mental well-being. For example

• Mental Health benefits of Nature (NAMICA)
• Physical Activity Boosts Brain Health (CDC)
• What nature ideas could I try? (Mind.Org.UK)

So, let's don't wait! Make time and plan and get to a daily habit with nature to benefit your brain an well-being.

SLEEP AND BRAIN

Our sleep is 1/3 of our our lives and the quality of sleep is one of the most valuable assets for our wellness as human beings.

Several factors can affect our sleep especially in our modern busy lives:

• Diet
• Time
• Environment
• Media
• Sex
• Health
• Stress
• Fitness
• Exercise
• ...ETC.

In fact several of these factors depend on the fitness of our mental functions and our brain.

For example having a healthy functional brain can help us ultimately to relax better and avoid an anxious mind. Take care your brain and you will enhance the relaxation and sleep stages.

In general exercising your body and brain regularly can improve your sleep and relaxation during the day. In addition music and other relaxation techniques for your brain have been proven to reduce sleep issues in adults.

On the other hand, there are 4 sleep stages that most people experience regularly with different times and percentages depending in age, gender, health and other factors.

There are decades of sleep research with strong evidence that during these stages our brain can benefit

• to control anxiety and stress

• to ease the pain and inflammation

• to solve problems and unleash creativity

• to organize information and improve memory

• to repair structure and functions and clean toxins

There are several foods to avoid and others that you can eat that affect the sleep. Diet is almost like an exercise of your brain and challenging yourself to get to better habits on the quantity, quality and timing of eating before relaxing. Different types of tea for example (like passion flower) have been studied as a source of antioxidants(flavonoids, apigenin) that improve sleep and relaxation.

Finally different types of exercises that coordinate body and mind and involve meditation like yoga (or taichi or reiki…), will benefit your brain in multiple ways and help you relax and sleep better at night.

Take care your sleep and brain and it will have tremendous positive effects in your well-being!

BRAIN EXERCISES FOR YOUR MENTAL FITNESS

Our Brain is an amazing complex organ that plays an important role in many functions of the human body and well-being.

What is the brain composition?

It’s mostly fat! Around 60% fat and the rest is a combination of water, protein, carbs and salts.

There is no muscles in brain area but mostly cells, blood vessels and nerves.

However, the brain communicates and controls different human organs and systems, which makes it an organ that we always need to improve and sharpen!

Keeping our brains in a great shape will help us maintain mental fitness: think, decide, behave, feel, relax and create.

Here are some exercises recommended for your brain and mental fitness:

• Meditate regularly, daily or more!

  Try different meditation styles that work for you. Teach yourself how to relax your brain, breath slow, visualize and enjoy the moment. Mostly you need a peaceful environment with low lights and maybe soundscapes or relaxing music. Try at least 15 minutes to meditate and disengage from work or other activities. You will see the benefits of meditation the fist week or days!

• Dance with or without a partner!

  Dancing is a great way to focus on music, rhythm and movement and challenge your brain. Dance can improve your mood and bring joy to your live and even find good friends or a partner for life! There are studies that dance can minimize stress, increase confidence and self-esteem and promote positive attitudes.

• Play board games like chess!

  Chess is a fascinating game played for centuries and has been popular all over the world and among all ages. Chess has been recommended as a way yo stimulate brain growth, improve memory and concentration, prevent Alzheimer’s and promote creativity. There are famous neuroscientists (Torkel Klingberg) who researched(Einstein study) and concluded that chess optimizes your IQ test and maintains your mental fitness.

• Practice Tai-Chi and Yoga and/or other favorite physical exercises!

  Tai-Chi practice(motion, meditation, coordination and breathing) for example has been linked to enhance mind-body coordination, improve focus and enhance your brain functions. Yoga also can have positive effects to your brain wellness: enhance function and structure of brain regions and protect brain from decline.

• Sleep better and deeper!!!

  Sleep is one of the most important ‘exercises’ and ways to protect your brain and mental fitness. Sleep has been connected to clear and repair the brain. Studies have been shown sleep to help restoring the brain and clearing the bad toxins accumulated during the day. Having better quality of sleep, regularity and waking patterns can protect the brain form decline, memory issues and neurodegenerative diseases.