Brain food: 4 steps to better your brain power

If you've ever felt "mentally" exhausted and wondered what to do about it you're in good company. Mental exhaustion is a condition that is both physical and mental/emotional. It is usually brought on by the lack of a few things; sleep deprivation, a diet lacking healthy omega 3 fatty acids and complex carbs, and a sedentary lifestyle. What you do about it will either propel you into recovery or send your body and brain into a deeper "lull" and lackluster response. Here are four steps to help you start building your "brain" power back to a healthy level.

Step 1: Get some sleep. The brain needs 6-8 hours of consistent sleep in order to rebuild/restore brain cells used during the previous 18 hours. If you are suffering from insomnia, try avoiding the use of caffeine and/or the consumption of refined sugar at least 3-5 hours before bedtime. Stop watching television, being on the computer or anything else that may be too "mentally" stimulating at least 45 minutes before bedtime. Although some people can attest to drinking caffeine, eating refined sugar and watching television right before falling asleep, many people will not receive a "sound" rest in the end.

Step 2: Add healthy fat to your overall diet. The best "brain food" is anything that contains Omega 3 Fatty Acids. The optimal brain foods are "wild caught or fresh" – not Farm Raised – salmon, mackerel, tuna. Why? They contain what the brain needs to rebuild/restore/replenish healthy cells. Farm raised food often contains hormones that are not healthy. Adding healthy fat to your diet adds the healthy fat your brain needs to function.

Step 3: Complex carbs feed the brain healthy glucose. Did you know the brain absorbs about 20% of our overall calories alone? The combination of both healthy fats and complex carbohydrates not only "fuel" the brain (food is fuel) but also helps the brain emotionally/mentally to maintain its ability to keep our body functioning properly. Mental fatigue is the result of what we're not doing to maintain overall wellness.

Step 4: Exercise is an absolute must. Cardio exercise helps to raise our body's endorphins (neurotransmitters produced in the brain, made to reduce pain). Most people think "pain = gain" and therefore avoid exercise. But when you think about the overall result of exercise, gain does not equal pain. Sure, you may feel some muscle fatigue and getting back in condition may come at some expense (physically) but the overall outcome should be your body getting what it needs in order to help you avoid future pain while relieving stress naturally.

The next time you feel "mentally fatigued" try changing your routine to see the difference it will make on your "brain power" and overall sense of wellbeing.