You can also find flavanols in natural (not Dutch-processed) cocoa powder. Of course, you should still enjoy chocolate in moderation, and avoid add-ins like marshmallows or caramel that are high in sugar and fat. A good rule of thumb is that you can have about 1 oz (30 g) of dark chocolate a few times a week. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Beets contain particularly high levels of nitrates, but nitrates are also found in leafy green vegetables like spinach, cabbage, and lettuce, along with fennel, celery, radishes, and parsley. You can still get nitrates from eating these vegetables, so it’s fine if you prefer eating beets to drinking beet juice. Drinking the juice just allows you to ingest the nitrates more quickly.
Try eating 1 cup (150-200g) of berries each day to get brain-boosting benefits. It doesn’t matter if the berries are fresh, dried, or frozen. Strawberries, blueberries, blackberries, mulberries, bilberries, and black currants have all shown promising results in studies. [5] X Research source
Try listening to a song you love right before you do a task you really need to focus on and see if it helps! Learning a new language can also help increase blood flow to your brain by encouraging you to think more. [7] X Research source Blood flow to your brain also increases when you’re reading—although interestingly, different areas of your brain are activated when you’re studying than when you’re reading for pleasure. [8] X Research source
If you’re 13-18 years old, you need 8-10 hours of sleep each night. [10] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you’re 18-60, you need at least 7 hours of sleep every night.
Find an activity you really like doing, such as swimming, bicycling, dancing, playing a sport, or walking in the park. The more you enjoy it, the more likely you’ll be to stick to it! Use a timer throughout your day to remind yourself to take walking breaks.
Simple stretches that result in increased blood flow to the brain include touching your knees or toes from a standing position. Alternatively, sit with your legs outstretched and touch your knees, shins, or toes. When you’re stretching, be careful not to do anything that causes pain or discomfort in your back. Some people believe that inversion poses in yoga will increase blood flow to the brain, but this has not been scientifically proven. [14] X Research source
One of the areas stimulated during meditation is your prefrontal cortex. This part of your brain has a big role in controlling your attention span, impulse control, and memory formation. [16] X Research source You may also benefit from the slowed breathing that usually occurs during meditation, as this increases the saturation of oxygen in your blood. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source There are many ways to meditate. An easy way to begin a meditation practice is simply to sit comfortably with your eyes closed, and count your breaths. When you have counted 10 breaths, start over. Focus your entire attention on counting your breaths—when other thoughts enter, simply notice them and let them go.
This isn’t something you should try on your own—find a licensed acupuncture practitioner who’s experienced with this acupoint.
You can buy light therapy boxes online. However, it’s a good idea to talk to your physician or mental health care provider before you start light therapy on your own, especially if you have SAD combined with bipolar disorder or certain eye problems like glaucoma, cataracts, or diabetic eye damage. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Smoking has been linked to strokes and brain aneurysms. An aneurysm is a bulge in a blood vessel caused by a weakness in the blood vessel wall. E-Cigarettes contain nicotine, which constricts blood vessels and lowers the blood flow to the brain. They are not recommended as a substitute for ordinary cigarettes. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If you’re having trouble quitting, talk to your doctor about smoking cessation aids that may help.
