#17 - Boost Brain Function with Breath, Berries, and Books
“The happiness of your life depends upon the quality of your thoughts.”
Welcome to the Growth Journal Newsletter, where we bring you the best insights and recommendations for personal growth and productivity.
Today we dive into discussing the neuroprotective effects of berries, strategies for personal growth, the role of optimal hydration, and powerful breathing exercises to provide you with tools to refine the quality of your thoughts, elevate your mental well-being, and ultimately, enhance the happiness and quality of your life.
Featured Gems of the Week:
Neuroprotective effects of berry fruits on neurodegenerative diseases - This study outlines the neuroprotective effects of berries, including strawberry, bilberry, black currant, blackberry, blueberry, and mulberry, on reducing oxidative stress and preventing brain aging and neurodegenerative diseases.
5-29-2023 Dose of Growth - This post discusses the power of self-mastery and accountability in your journey to greatness. Learn how to navigate life's ups and downs, transform your habits, and take control of your life.
How to Optimize Your Water Quality & Intake for Health - In this episode of Huberman Lab, Dr. Huberman discusses the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when to optimize our mental focus and physical performance; and so much more!
Podcast Recommendation:
“Breaking the Cycle of Overthinking” - Healthy Gamer GG
In this episode, Dr. K discusses the environmental predispositions to anxiety, how substances exacerbate feelings of anxiety, and how to deal with anxiety and overcome hesitation to treatment.
“The mind functions the best way it knows how to. And when we stop assuming that the mind is broken is when we truly get power over it.” - Dr. K.
Book Recommendation:
The 4 Disciplines of Execution by Sean Covey, Chris McChesney, and Jim Huling - a practical guidebook that explains how to implement essential strategies in business effectively. This book provides insights into how individuals can effectively reach their goals, and by implementing the book's strategies, you can enhance your productivity and focus.
Growth Nugget #3: Techniques for Controlling Your Thoughts
Breath control is one of the underutilized yet highly-effective ways to control the mind.
In the Healthy Gamer GG episode, Dr. K correlates how fast you exhale and how quick your thoughts are.
Slower exhale = slower thoughts = calmer mind.
So how can you practice breath control for a calmer, clearer mind?
There are different types of breathing exercises you can try, including:
Wim Hof Breathing: involves cycles of deep breathing and breath-holding aimed at oxygenating the body and influencing the autonomic nervous system for potential health benefits. This breathing exercise may not be for everyone. Consult a health professional before trying this method.
Alternate Nostril Breathing: involves alternately breathing out of one nostril while closing the other, then switching. It's believed to balance the left and right hemispheres of the brain and reduce anxiety.
Box Breathing: involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four.
Belly Breathing: uses the diaphragm to pull air into the lungs.
Find somewhere quiet to sit with your back straight. Try one of these breathing exercises for 10-15 minutes, followed by 5-10 minutes of slow, deep breathing.
Repeat a mantra on each inhale and exhale to take this further. You can read more about mantras in this Dose of Growth post.
It’s also great to have a journal or notebook nearby to write down any insights or ideas that come to mind during this time.
We hope you enjoyed this week’s Growth Journal installment. Subscribe to our mailing list so you don’t miss out on new content or future updates from the Growth Lab!
