Hi everyone,
Today we are shaking things up - Dr. Julie Fratantoni, author of the substack bestseller Better Brain, is taking over my newsletter (and I took over her newsletter!)
Dr. Julie is a cognitive neuroscientist who shares simple, actionable strategies to keep your brain fit and healthy. I’m excited to share her insights with you and hope you enjoy learning from her as much as I do.
Never is a strong word.
I am far from perfect but after a decade of studying the brain I try to avoid these 5 things. It has made a huge difference for my brain health!
1. Check email/social media right when you wake up
Can you say cortisol spike?
As your brain is transitioning from sleep to wakefulness your brain waves (how fast or slow your neurons are firing) go from slow wave delta (sleep) → theta (dreamy/drowsy) → alpha (relaxed) → beta (most alert/thinking).
This is a precious transition and if you immediately get on your device you jolt your brain right into beta.
Email/social media activity also activates your sympathetic nervous system, starting your day off in a stressed state. Stress is one of the biggest risk factors for cognitive decline, so regulating your nervous system is really important.
What to do instead
Go screen free for the first 30 min - 1 hour you are awake.
Take advantage of this transition when your brain is most susceptible to new ideas (in the theta/alpha state) to set your brain up for success. Practice gratitude, journal, set your mindset, do some meditation or breathwork, or recite affirmations.
2. Multitask
Your brain was not designed to do two things at the same time. Read that again.
When you try, your brain has to rapidly switch back and forth between the two tasks which causes stress, drains mental energy, increases errors, and takes longer than if you did one thing at a time.
We’ve all experienced a time when you're trying to do multiple things at once and you end up missing important information. Examples: on a zoom call and checking email or talking on the phone and watching tv. You can’t do both simultaneously.
What to do instead
Single-task.
Do one thing at a time. If you are used to constant distractions and competing priorities it may take some time to re-train your brain to focus on just one thing, but you can do it! Start small, set a timer for 10 minutes and work your way up for longer periods of uninterrupted focus.
3. Caffeine past noon
Consuming caffeine past noon can interfere with sleep and sleep is the brain health equivalent to the fountain of youth.
Sleep is the only time the glymphatic system can remove waste and toxins that build up during the day. Studies have shown that when you are sleep deprived those toxins build up and aren’t fully removed by subsequent nights sleep.
Simply getting better quality sleep can improve executive functions like problem solving, planning, organization, decision making, etc.
Protect. Your. Sleep. At. All. Costs.
What to do instead
If you’re hitting an afternoon slump, take a 20 min power nap, drink water, get some sunshine, or take a walk to help increase alertness.
If you’re prioritizing ~8 hours of sleep each night you’ll become less reliant on caffeine and it will get easier.
4. Sit all day
Sitting is the new smoking.
Movement is one of the most protective factors for memory and cognitive function as you age. Exercise increases the number of synapses in the hippocampus (brain center for memory and learning), enhances long-term memory formation, and elevates the rate of gene expression for molecules associated with learning and memory (BDNF and serotonin).
What to do instead
If you have a desk job, take short breaks to walk around. Aim to move/stretch at least once every hour. Standing desks are also great.
Small, frequent breaks like taking a lap around the building, or walking down the hall to get some water are the goal. You don’t have to train for a marathon (power to you if you want to though). A daily 10 minute walk is a great place to start.
5. Watch the news
News stations know the stories that capture attention are ones that involve fear, tragedy, and negativity. This type of content triggers the brain’s stress response (there’s the sympathetic nervous system again).
Staying in a constant state of fight or flight doesn’t bode well for your brain. Stress decreases creativity, impacts sleep quality, affects mood and empathy, the list goes on and on.
What to do instead
Change the settings. Choose when, where, how often, and what types of news you want to receive. Designate a certain time to get current on the topics that matter to you and then turn off the notifications. Don’t check the news right when you wake up or right before you go to bed.
I always aim to keep things brief and actionable. I hope this newsletter inspires you to take one small step to better your brain health today!
Be well,
Julie
If you want more neuroscience insights from Dr. Julie, I encourage you to subscribe. She is offering a special discount for Mental Health Movement subscribers.
References
Eide, P. K., Vinje, V., Pripp, A. H., Mardal, K. A., & Ringstad, G. (2021). Sleep deprivation impairs molecular clearance from the human brain. Brain, 144(3), 863-874.
Erickson, K. I., Gildengers, A. G., & Butters, M. A. (2013). Physical activity and brain plasticity in late adulthood. Dialogues in clinical neuroscience, 15(1), 99-108.
Just, M. A., & Buchweitz, A. (2014). What brain imaging reveals about the nature of multitasking. The Oxford handbook of cognitive science, 1.
Koudelková, Z., & Strmiska, M. (2018). Introduction to the identification of brain waves based on their frequency. In MATEC Web of Conferences. EDP Sciences.
Luo, J., Beam, C. R., & Gatz, M. (2023). Is stress an overlooked risk factor for dementia? A systematic review from a lifespan developmental perspective. Prevention Science, 24(5), 936-949.
Disclaimer
This newsletter is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The content shared reflects evidence-supported research and my personal experiences as a psychiatry doctor. Always consult a qualified healthcare professional before making changes to your health routine or addressing specific medical concerns
This explanation about morning brainwave patterns is so helpful. I've been working on having screen-free time at night and in the mornings - it helps to have a clear rationale for what I'm doing 😀
Oh I love this!! Such clear and easy changes with medical explanations behind them. So well written.