Plus, how to adapt your morning routine based on the type of morning person you are.
Fortunately, engaging in even just a few minutes of breathwork can help make a difference. “I want to get my heart rate variability up and above a hundred. So I look at my Apple Watch, and sometimes I can get anywhere from 120 to 200 with some relaxed breathing for a few minutes,” Dr. Bredesen says. Once Dr. Bredesen knocks the relaxation bit out of the way, he then focuses on getting some exercise . “One of the critical things for optimal cognition is energetics.
“For optimal brain-boosting circulation, we want people to be going beyond just walking very slowly at zero incline because it doesn't get enough heart rate improvement,” Dr. Bredesen says. Instead, he recommends activities that involve light cardio to boost heart rate ever so slightly.Finally, Dr. Bredesen focuses on fueling his body with food, which he says is one of the key factors in managing inflammation. Since he tends to stay up in the evenings, Dr.
Vegans, on the 'flip' side, can reach for a tofu scramble in place of eggs, says Dr. Bredesen. Either route, he recommends pairing your protein with a piece of fruit to add another source of gut- and brain-friendlyThe above said, breakfast can only do so much when it comes to long-term brain health—Dr. Bredesen emphasizes that prevention and early detection are imperative when it comes to executive functioning.
The good news is that even minor modifications in your daily routine can help make a big difference down the road. “A better understanding of long-term brain health today will help you be more proactive earlier in life: Eating nutrient-rich foods, exercising or moving throughout the day, and then ultimately getting the right blood tests and getting evaluated by trained physicians. These habits have been shown to enhance cognition when practiced over time,” Dr. Bredesen says.
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