5 Morning Habits to Improve Cognitive Function Throughout the Day
By Jessah Shaw, Adv Dip (Nut Med)
Cognitive function is not just something to concern yourself with when you’re older. There are habits you can put into practice today that can drastically influence how your brain performs, no matter your biological age. These 6 morning habits are a great way to start your day right and keep your brain sharp throughout the day:
1) Sip some water
For your body and brain to function at its best, optimal hydration is key. While we’re sleeping, we are essentially fasting as we are not drinking or eating, so replenishing fluids first thing is essential. Staying hydrated helps to prevent fatigue, improve short-term memory and mental cognition, as well as aid digestion and weight loss. Ideally, water should be the main choice of beverage, however black coffee and herbal teas can also contribute towards water intake.
2) Step outside
Light and dark exposure throughout the day hugely influences our circadian rhythm aka our body’s natural clock. If possible, within 30 minutes of waking up step outside and expose yourself to natural light, or at the very least open all your windows to let the light in. This will reset your circadian rhythm, increasing alertness throughout the day and priming your body for a better night’s sleep. If you work in an office, aim to go for a short walk during your break or at least sit outside. To allow adequate melatonin production before bed, minimise exposure to screens close to your bedtime and avoid bright lights. You may benefit from taking our magnesium which relieves sleeplessness and reduces restless sleep.
3) Connect in person
It shouldn’t come as a surprise that looking at screens for prolonger periods of time is no good for us. Unfortunately, this is extremely common in modern day society and among all age groups whether it is staring at computers all day at work, scrolling through social media on our phones, or playing games on iPads. Research has shown a correlation between increased screen time and increase levels of depression, anxiety, and other mood disorders. Try to regularly connect with people face-to-face, whether that looks like a morning walk with a friend or neighbour, catching up over coffee at a local café or eating breakfast as a family without devices.
4) Move Your Body
While you may be aware that exercise offers many health benefits, we may underestimate how essential it is for maintaining a healthy brain. The increased blood flow and oxygen delivery from exercise are vital to improving memory, cognition, attention and focus, largely due to its role in keeping the hippocampus healthy. Studies show that our hippocampus, the part of the brain that is responsible for memory function, receives increased blood flow and oxygenation when we engage in regular physical exercise. This has been shown in studies to improve cognitive performance across all age groups. If you are just starting out, try swimming at your local leisure centre, sign up to your local gym or if you prefer look into Pilates videos on YouTube. L-glutamine when taken around the time of exercise, may help to fuel the muscle cells to reduce muscle fatigue and could improve muscle recovery.
5) Consume a nutrient-dense breakfast
Eating a nutrient-dense breakfast helps to stabilise blood sugar levels, promote fullness and provide a good dose of energy throughout the morning. Good breakfast options include eggs with avocado and mushroom, Greek yoghurt with berries, nuts and seeds, or a smoothie made with protein powder and spinach. Our Synd-X protein powder is very high in protein and low in carbohydrate, which is effective for balancing blood sugar levels, reducing carb cravings and reducing hunger. See our delicious Synd-X recipes here.
For more tips on improving brain health, check out Dr Cabot’s book: ‘Alzheimer’s – What You Must Know to Protect Your Brain’.
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