If you’re like me, you might make statements about the mind several times a day—such as “My mind wandered,” “Are you outta your mind?,” and “I’m gonna give her a piece of my mind!” Other statements may include, “Don’t lose your mind,” “Be mindful,” “Change your mind,” “Make up your mind,” and “Get a positive mindset”—all of which we use mindlessly. God’s Word tells us that we have the mind of Christ and have been given a sound mind. Scripture instructs us to renew our minds. Even the secular world recognizes the uniqueness of the human mind and expresses wonder at its potential capabilities.
What is this mind thing we so casually mention in our daily conversations? Science provides extensive information on the functions of the brain, which encases and protects the processes of the mind. State-of-the-art technology makes advanced brain research and discovery more accessible, accurate, and affordable for improved treatments in the rising cases of mental disorders.
I find it indescribable but reassuring that I am so fearfully and wonderfully made to possess a mind that enables me to think, feel, understand, perceive, imagine, judge, reason, sense, solve, learn, and love; it is a blessing indeed.
With such a great treasure as the mind, what are some ways we can protect and nurture it? In His great wisdom, our Creator designed a direct pathway from our digestive system to our brain, which supports our mind. As a wellness coach focusing on nutritional health, I applaud the research and discoveries in nutritional science. There is clear proof that certain nutritional compounds have beneficial outcomes on brain health, which positively affects mind activity and function.
Let’s look at three ways we can nurture and protect our minds using food, activity, and our thoughts.
Food
A few foods that boost brain power include leafy greens and green juices (kale, spinach, collards, and broccoli) that provide vitamin K, lutein, folate, beta-carotene, and anti-inflammatory and antioxidant protection. These plant-based foods may help slow cognitive decline. Fatty fish (salmon, cod, pollack, sardines, herring, and albacore tuna) are a rich source of omega-3 fatty acids. Sixty percent of brain matter is composed of fat and one-half of that fat is composed of omega-3 fatty acids. This health-giving fat helps improve memory and mood.
Berries (all berries, especially blueberries) are composed of flavonoids, the pigments that give berries their bright color. These flavonoids provide anti-inflammatory and antioxidant properties that help improve memory.
Walnuts provide quality protein and healthy fats. The alpha-linolenic acid (ALA) supports lower blood pressure and cleaner arteries. This is a double win for brain and heart health. Studies show improvement in cognitive test scores when walnuts are part of the daily diet.
Tea or coffee taken in moderation may help lower the risks of stroke and dementia. Drinking these beverages may improve mood, alertness, and reaction time as well as reduce depression.
Bananas are rich in potassium, manganese, vitamin C, and fiber. They also provide a rich source of the amino acid tryptophan, which converts to the gut-brain neurotransmitter serotonin, creating a “happy brain.” Bananas also provide a source of natural, low glycemic-index sugar that boosts brain function. So, eat a banana for a happy and smart brain! An FYI for students studying for exams: eat a banana instead of taking high-sugar, high-caffeine foods, and beverages to help you stay alert. Your memory and your test scores will show improvement.
Oatmeal is another brain-fuel food. Oats contain choline, a compound needed to produce the neurotransmitter acetylcholine, which helps with learning, concentration, and memory.
Fresh rosemary and rosemary in essential oil form can improve cognitive function and mood. Just inhaling the fragrant fresh herb or essential oil boosts brain activity by protecting the neurotransmitter acetylcholine. Using rosemary to season foods also supports healthy digestion. Adding a sprig of fresh rosemary to your water bottle is an effortless way to sip your way to healthy digestion and mental function.
Dark chocolate and cocoa powder also make this list for their flavonoid and antioxidant properties. Dark chocolate also provides ample magnesium and iron. The calming properties of magnesium are great for improving one’s mood.
“Water, water, water” is the soundest advice I repeatedly give my wellness clients. Adequate hydration improves blood and oxygen flow to the brain, which improves the brain’s overall health. A well-hydrated brain exhibits better concentration and memory, balanced moods, reduced stress, and decreased headache frequency.
This list is far from complete, but it gives you a starting point for eating wisely for healthy brain function. Carefully selected foods are just one component of nurturing a healthy brain, which produces a sound and stable mind. Our daily activities can also improve brain function and mood.
Activity
Spending time in God’s great outdoors and soaking in His beautiful creation helps rest and relax the mind. Walking helps clear the mind and boosts the production of serotonin, the happy neurotransmitter. Blood flow and oxygen circulation to the brain are greatly improved with physical activity. Something as simple as smiling also signals the brain to release “happy hormones.”
For relaxation at the end of a hectic day, a warm Epsom salt bath produces a calming effect on the body and the brain. A night of complete, restful, sound sleep is one of the most prescribed activities for a healthy brain. I find that sipping a cup of hot decaffeinated tea and nibbling a piece of dark chocolate while taking a warm bath ensures a restful night’s sleep!
Thought Life
Daily food and activity choices are the easy part for me, compared to the third component of nurturing and protecting a sound mind. My thought life is the area I must guard consistently.
Even as I was drafting this article, the enemy waged his attack on my mind. I prayerfully and intentionally take defeatist thoughts captive several times each day. Thinking about what I think about takes discipline and practice. I find it interesting how thoughts may wander into my mind and often run rampant “growing luxuriously as weeds, prevailing and unchecked.”
When the mind becomes cluttered with thoughts that take us away from Christ-focused thoughts, we may be giving the enemy a foothold. Philippians 4:8 teaches, “And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise” (NLT). You and I have been given the mind of Christ. The above verse sounds simple, but it does take prayerful intention to carry it out each day. Applying and operating in a renewed mind requires cultivating a healthy relationship with the Holy Spirit. My dear readers, this is an ongoing endeavor and blessing. Just as eating carefully chosen foods fuels a healthy brain, our carefully chosen thoughts feed a healthy mind. Paul, an apostle of Jesus Christ taught, “To be spiritually minded is life and peace” (Rom. 8:6, KJV). I believe the effort is worth that promise, don’t you?
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