How to Improve your Brain Health

Brain Awareness Week (BAW), March 12 to the 17th, is a global campaign to increase public awareness of the progress and benefits of brain research. In honour of BAW, I brainstormed (get it? BRAINstormed) a list of ten things you (YES! YOU!) can do to improve your brain health. 

Wait? Am I qualified to give this kind of advice? Good question. Probably not. Yes, I’m like really really smart, but I do have a brain injury and am not a Doctor (so please do not take anything I say as a substitute for medical advice). So why should you even bother reading this? Another good question. The thing is I have learned more than I ever cared to know about brain health since my concussion in February of 2017.  I have seen over 20 different specialists/doctors and had over 160 appointments in the last 13 months (I'm compiling my medical bills for tax purposes, which is why I know these facts. Don't judge!). Plus, the following are things that I’m required to do daily for rehabilitation. If it's good enough for me... ugh, just read it. It’s free advice!

1. EXERCISE. EXERCISE. EXERCISE.
I know this isn't breaking news, but hear me out. We all know that being physically active is a must if you want to stay healthy and fit, but did you know that getting your heart rate up and breaking a sweat is beneficial for your brain, too? Wendy Suzuki explains it eloquently in her Ted talk: The Brain Changing Benefits of Exercise. 

For those recovering from a brain injury, take baby steps, pace yourself, understand your limitations, and seek the assistance of a kinesiologist to help you get started. I could barely walk after my injury and if I can get on a stationary bike or treadmill, so can you!  

2. PLAY SOME MIND GAMES

Your brain needs a workout, too.  Walk over to the dollar store and stock up on your favourite workbooks (sudoku, crosswords, word searches, etc).  If that isn't enough, try to solve a Rubik's cube or puzzle. Going online is another great option as there are websites, such as Luminosity, BrainHQ, HappyNeuron and Cogmed, designed specifically to improve your brain's functionality.  What are you waiting for? 

3. PRACTICE MINDFULNESS 

Learning how to be present has changed my life for the better, and I highly recommend picking up a copy of Time Magazine's Special Edition on Mindfulness, if you haven't already.  In this issue, Time reported that: "being mindful in the real world isn't always easy, but if we can get even a little bit better at it, we benefit in crucial ways... Mindfulness techniques, including meditation and deep, rhythmic breathing are some of the best lifestyle tools we have to control stress, improve sleep, and even avoid illness." 

Not convinced? Try it out for yourself.  I (or I guess I should say my counselors) recommend the following on-the-go mindfulness apps: Headspace, Calm, Buddhify and Smiling Mind.  

You're welcome! 

4. TAKE YOURSELF FOR A WALK 

Walking is an essential part of a healthy lifestyle. It is safe, easy to do, and can be done anywhere. Not only will the fresh air and light exercise have a positive effect on your mood, research also suggests a walking regimen can improve brain function. Still not a believer? Take a moment and google “walking and the brain.”

Purchase a Fitbit, set a step goal and see what happens. I dare you!

5. MASTER THE DOWNWARD DOG

Yoga has been instrumental in my recovery. It has helped my balance, stress and anxiety, headaches, and neck and shoulder pain (I sustained whiplash with my concussion). 

The candlelight stretch and relaxation yoga class at my neighborhood Oxygen Yoga Studio is my happy place. I have had a consistent headache since my concussion and deal with debilitating migraines four to five times a week. Their infrared room is one of the only places/things that provides me with some relief.  They have a bunch of studios across the country and newcomers can buy a weekly-unlimited pass for only $10. Do it! 

For my friends with traumatic brain injuries, you can also check out Love Your Brain Yoga.  Free six week programs are offered to brain injury survivors and their caregivers. This is a great and affordable way to experience yoga and meditation. 

6. SPEND TIME WITH YOUR FRIENDS AND FAMILY

Good company and great conversation can be therapeutic.  If you are dealing with chronic pain like me, I challenge you to take advantage of your good days (or hours) and call someone you care about. When I feel myself getting the blues, I know I've likely been isolating myself and I need to reach out to a friend. I need to vent. I need to laugh. I need to do something normal (even for just a little while). Please don't suffer alone. Find someone you can lean on. Share your story and overcome your shame. Your mental health depends on it.

7. FEED YOUR BRAIN

Your waistline isn't the only thing that suffers when you eat poorly. After my concussion, I was having digestive issues in addition to the post-concussion symptoms. I did the elimination diet and cut out most of the foods that I identified as problematic.  I also took a seminar on what foods to eat and what foods to avoid in brain recovery.

I cut out dairy, gluten, red meat and alcohol. I avoid processed foods, refined sugars and carbs, and artificial sweeteners, colours and flavours. I try to eat good fats and lots of fresh fruits and vegetables. 

I do feel better.  Oh, and I lost 20lbs. 

8. READ 

Sadly, I haven't been able to read since my concussion, but I've spent hours listening to audio books, podcasts and TED talks. It's been mind-blowing (HA! Mind!) I encourage you all to pick up a book and learn something.  Knowledge IS power.

No idea where to start: check out the LYB Bookshelf or read anything by Brene Brown (she's incredible -- I have the biggest girl crush on her!) 

9. BE YOUR OWN COUNSELOR 

I am huge advocate for seeing counselors and psychologists, but the sad reality is that these therapy sessions can be so so costly.  A great alternative is journaling. It helps sort through your jumbled thoughts, clear your mind, identify problems, find solutions, etc.  You can unload your feelings and emotions without judgment. 

I have been blogging. Not only has it allowed me to write openly about my journey with post-concussion syndrome, but it has forced me to find solutions and ways to cope with my setbacks. Reading over my own words, I'm starting to see myself as I would a dear friend, which is so helpful as I've always been more critical of myself than I am of others. Practicing self-compassion is difficult, but blogging has made it easier. 

Not a writer? No problem. I met someone at my concussion clinic who would tape record herself as she found writing difficult after her injury.  Another individual used a talk-to-text application on his phone.  Just think about it or better yet, write about it. 

10. SET GOALS. MAKE PROGRESS. BELIEVE. 

Recently, I was fortunate to hear Michael Coss, a traumatic brain injury survivor, speak at a brain awareness event.  Twelve years ago, a motor vehicle accident left him in a coma for six months. When he woke, he could only move his pinky finger, and his family was told that he would never walk or talk.  "I had a vision and I set some goals for myself," he said as he stood before us. "I keep making small progress with my recovery with this vision I have for myself. Everything is possible when you believe. Everything is possible when you believe." I watched him walk off the stage and I don't think there was a dry eye in the audience. 

My story is not so inspirational, but the same concept applies. My Occupational Therapist and I spend hours setting weekly goals and tracking my progress against these goals. Little by little, week by week, we have added more goals and larger targets.  We take time to celebrate my successes and appreciate new achievements.  This reinforces self-compassion and gives me something to look forward to.  I've seen progress. It's motivating. It gives me purpose. Just like Michael Coss, I have a vision for myself.

Do you?