Episodes
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The brain use more energy than any other part of the body, and its main fuel source is glucose - a type of sugar derived from the food we eat.
What happens to the brain when it is exposed to the excessive amounts of sugar that most people have in their diet?
Well - more is definitely not better!
I unpack why excessive sugar impairs mood, memory and self-control and how to avoid these dangers by satisfying our sweet tooth.
RESOURCES & LINKS:
Register for live online workshop --> Brain Foods to Boost Memory
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Can supplements boost your brain health?
Forget about those over-the-counter products that promise better memory.
A recent survey found that about a quarter of adults over 50 take a supplement for their brain health with the promise of better memory and sharper attention and focus.
The problem? There’s no solid scientific proof any of them work.
I break down why most supplements for brain health and memory are a waste of money and what to use instead.
RESOURCES & LINKS:
Live Online Workshop: Eating food for your brain and memory
Hosted by Dr. Ben Webb
Thursday 22nd September, 7pm (BST)
Register for free HERE
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What can you eat to brighten your mood?
Not only is there a relationship between what you eat and your physical health, but there's a direct line to your mental and emotional health as well.
Some foods lift your spirits, while others lead to low mood, anxiety, and troubled sleep.
I share the three best nutrients to include in your diet to boost your mood along with a shopping list to keep your brain working in optimal condition.
RESOURCES & LINKS:
20 Brain Foods to Boost Your Mood, Memory and Thinking
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#brainhealth #nutrition #mentalhealth #ology #betterbrainbetteryou
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In today’s hyper-connected, fast-paced environment, the challenge more than ever is to have the discipline to slow down.
Taking a “brain break”—relearning how to slow down and go inward—has become increasingly popular.
That’s because meditation, just like exercise, can transform your brain.
As a more mindful individual, you’ll create a more whole, conscious experience with more meaningful connection.
So it really is within your power to change your brain.
Listen to this episode to learn how.
Free Guide: Six steps to a healthier brain
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Stress and anxiety are common experiences for many people.
Work, family issues, health concerns, and financial obligations are parts of everyday life that make us more stressed.
What’s more some people are more likely to become stressed than others.
Minimising the chronic stress of daily life as much as possible is critical for reducing your chances of chronic health conditions like heart disease, anxiety disorders, depression and dementia.
So here are 10 science-backed ways to help you the relieve daily stress in your life.
Test your risk of developing Alzheimer’s and dementia
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The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too. Exercising the brain can improve memory, focus, and daily functionality.
Not only will this help your brain health now, it will also help to prevent the development of brain problems as you get older, like Alzheimer’s disease and dementia.
I breakdown how to incorporate a few simple mental exercises into your daily life to improve your brain health.
Test your risk of developing Alzheimer’s and dementia
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Are you getting enough sleep?
Even if you manage to carve out time in your schedule to get enough sleep, you may have a hard time nodding off, or you may wake up during the night.
You’re not the only one!
Sleep disruption has become something of a hidden public health epidemic in recent years.
You might be surprised to hear that it’s what you’re doing during the daytime that is sabotaging your sleep.
Let’s discuss!
RESOURCES & LINKS:
Free Guide: 12 steps to help you sleep better
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Watch Better Brain, Better You
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What makes you age faster?
There’s no escaping ageing – and nor should we feel pressure to look like we’ve escaped it.
But looking much older or younger than your biological age isn’t all down to genetics.
Your lifestyle choices make a real difference to how old you feel and look.
To help you make the right lifestyle choices, I share 9 things that science has revealed accelerates ageing.
RESOURCES & LINKS
Test your risk of developing Alzheimer’s and dementia
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Watch this episode on YouTube
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What are you eating that is damaging your brain?
Of all the different parts of the body, the brain is the most vulnerable to the detrimental effects of a poor diet.
Some foods will make your memory and mood worse, and increase the likelihood of developing dementia, so should be avoided at all costs.
I share the 7 worst foods for your brain to cut out of your diet immediately and keep your brain working in optimum condition.
RESOURCES & LINKS
20 brain foods that will boost your memory, mood and thinking
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Watch this episode on YouTube
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You finally have a few quiet moments to yourself, only to immediately start replaying that negative thought in your mind or worrying whether you’ve got enough time to meet that work deadline next week.
Sound familiar?
Worrying and overthinking are part of the human experience, but when left unchecked they can take a toll on your well-being, and can even increase your risk of certain mental health conditions.
So how can you take control of your thoughts and stop worrying?
I share some simple, science-backed strategies to help you stop overthinking.
RESOURCES & LINKS:
Discover 12 science-backed steps to better sleep.
Watch this episode on YouTube.
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What is the best diet plan to keep your brain young?
Forget fad diets that are popular for losing weight, but have no scientific support for their use.
You should try the MIND diet, designed by scientists to focus on food groups that can boost your brainpower and protect you from age-related problems like Alzheimer’s disease.
I breakdown the foods to eat and avoid on the MIND diet and give you a free seven-day MIND diet meal plan.
RESOURCES & LINKS:
Get Free 7-Day MIND Diet Meal Plan
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Want to improve your memory? Get a good night’s sleep.
Forget brain training and crosswords.
Improving your sleep is one of the the best things you can do to stop forgetting and enhance your memory.
I discuss how to use sleep to improve memory and share three science-backed methods to help get to sleep, stay asleep and wake feel rested.
RESOURCES & LINKS:
Discover 12 science-backed steps to better sleep.
Connect with us on social:
Facebook
Linkedin
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Instagram
Watch Better Brain, Better You PODCAST
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Whether you play a musical instrument, are a festival goer or just love listening to your favourite tunes on the radio, many of us instinctively know the effects of music on our mood and energy.
But did you know about the huge benefits that playing and listening to music can have for your brain?
Today, I breakdown the most important emotional and cognitive benefits of music for brain health and mental health.
RESOURCES & LINKS:
Discover your risk of developing Alzheimer’s disease by taking our FREE test.
Watch Better Brain, Better You
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When we’re overweight, we know implicitly that it’s unhealthy and we also know that the right diet and exercise should help to shift those extra pounds.
But what about an unhealthy brain? What can we do for our brain when it’s out of shape?
There are some simple science-backed changes you can make to your diet and lifestyle which have immense power to change the way your brain operates.
So today I am going to walk through the five steps you can take to nurture and maintain a healthier brain.
RESOURCES:
Dementia Risk Test
Watch Better Brain, Better You
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Feel as though you’re constantly tired and always struggling to catch up? You need to reset your circadian rhythm to meet your brain’s needs and have the energy to do the things you want to do.
The next revolution in healthcare is going to be around living life in tune with our natural rhythms - our circadian cycles.
But what exactly are these circadian rhythms and how can we use them to improve our health and wellbeing?
Listen to this week’s episode to discover how to work with your circadian rhythms to improve your health and well-being.
RESOURCES:
Discover your risk of developing Alzheimer’s disease by taking our FREE test.
Watch Better Brain, Better You
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Interoception - our sense of the internal state of our body - is not as well known as “outward facing” senses such as sight, hearing, taste, touch and smell, but it’s turning out to be really important for mental health.
Our sensitivity to the interoceptive signals coming from the different organs in our body determines our ability to control our emotions.
Neuroscience and psychology are developing new techniques that help you “tune in” to your body and alter perception of its interoceptive signals to overcome a host of mental health problems, such as anxiety and depression.
Listen to this week’s episode to discover how to sense the internal state of your body to control your emotions and mental well-being. and body.
RESOURCES:
Six Steps to a Healthy Brain
Watch Better Brain, Better You
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Stress is responsible for over 70% of doctor’s visits. It is one of the biggest drains on your energy levels, and a major contributor to sleep loss and mood problems like depression and anxiety.
Stress and anxiety are rampant in today’s world (for many reasons you’re certainly well aware of). But here’s what you may not know…
It turns out that one of the fastest and most powerful ways to get your brain and body out of stress and anxiety isn’t to think your way out of it, but to use your BREATH.
Listen to this week’s episode to discover how to breathe the stress and anxiety out of your brain and body.
RESOURCES AND LINKS
Six Steps to a Healthy Brain
Watch Better Brain, Better You
#breathing #brainhealth #midlife
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What if I told you that 80% of your health in old age is up to you, how you live your life.
Your body and brain have inbuilt defence systems against ageing, called “longevity genes” - armed forces that that fight against disease, stress, and ageing.
Research is starting to work out the diet and lifestyle that most effectively turn on these sirtuin genes in humans, which have the potential to reverse ageing.
I distill what we know about how to activate these genes to live longer and reverse ageing into five simple steps that can almost anyone can do.
RESOURCES:
Discover your risk of developing dementia
Watch Better Brain, Better You
Lu et al. (2020) Reprogramming to recover youthful epigenetic information and restore vision. Nature 588, 124-129
Kane, & Sinclair, D.A. (2019) Epigenetic changes during aging and their reprogramming potential. Critical Reviews of Biochemical Molecular Biology 54, 61-83.
Sinclair, DA & Laplante, MD, (2019) Lifespan: Why We Age - And Why We Don't Have to Harper Collins
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Yoga is a really effective practice for managing the physical and psychological symptoms that women experience during the perimenopause and menopause.
Menopause yoga uses specially adapted yoga practices with breathing techniques and mindful meditation exercises to help manage menopausal symptoms.
I talk to Menopause Yoga expert and practitioner, Mara Hastings, about the best ways to use yoga and wellbeing to manage your menopause journey.
RESOURCES & LINKS:
You can find Maria and and her yoga practice on facebook and instagram:
Maria Hastings (Instagram)
Bridgford Yoga (Facebook)
Download my FREE Brain-Healthy Foods for Midlife Guide
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As humans, we’re designed for social interaction. You might think you’re just laughing and talking, but your brain is actually hard at work laying down new pathways. And science has shown that socialising is critical for good brain health and loneliness is toxic for it.
In today's episode, I discuss:
why having a good social life is so good for your brainwhy people with strong social ties are less likely to experience cognitive decline how to re-engage socially if you’ve lost contact with old friendsRESOURCES & LINKS:
Six step plan for a healthy brain
Watch this episode here
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