A Comprehensive Approach To Brain Health (And How To Do It From Home)
At Brain Harmony, we’re dedicated to helping families with all types of learning and performance difficulty -- from the comfort of their own homes.
We believe that healthy function starts with a healthy brain. Our brain-based therapies have helped patients see profound improvements in speech delays, autism, attention deficits, mood disorders, strokes, head injuries and a variety of other neurological challenges.
We’ve worked with thousands of families over the years, and one thing we’ve learned is that brain health is holistic. Over time, we’ve realized that there are three key aspects to building your best neurological health.
Here’s a look at how we view cognitive therapy, and how this approach can help you or your child develop a healthier, more organized brain.
Step 1: Cellular Health
Brain health is about more than just your brain. What you put in your body plays an essential role in your brain function. That includes the food you eat, your physical activity level, how well you sleep, and toxicity in your environment.
Here are a few examples of how lifestyle impacts your brain:
The brain reorganizes and recharges itself during sleep. Adults who get fewer than ~6 hours of sleep multiple nights in a row show impaired learning, memory, speech, emotional regulation, and attention[*][*].
Aerobic exercise (running or swimming, for example) increases grey matter volume in older adults and reduces the risk of cognitive decline as you age[*][*].
People learn more efficiently -- and retain the information they’ve learned better -- after exercising[*][*].
People who eat a diet higher in omega-3-rich fish are less likely to experience cognitive decline[*]. An omega-3-rich diet may also help ward off depression[*].
A high-fat, high-carb diet (like many common diets in the U.S.) worsens cognition in a number of areas, including learning, memory, and emotional regulation[*][*].
Lifestyle changes are especially important for young, developing brains. Children see particular benefit.
Young children who ate more junk food -- fast food, soda, desserts, candy, and sugary or fried snacks -- were significantly more likely to be in the highest category for hyperactivity by age seven[*].
In one study, five-year-olds who drank soda were more likely to exhibit behavior problems, including aggression and inability to pay attention[*].
Another study found no increase in aggression in children given a sugary drink, but found that they were significantly more inattentive after consuming sugar[*].
Young children who eat more omega-3 fatty acids show significantly better brain development, particularly when it comes to language acquisition, literacy, vision and eye development, and attention[*].
Physical exercise improves children’s organizational and problem-solving skills[*].
Children who exercise also perform better in school[*]. In addition, 9-and-10-year-olds who were more physically fit had larger hippocampi (the part of the brain that controls memory) and scored better on a memory test[*].
The first step to a healthy brain is a healthy lifestyle. Diet, exercise and removing toxicity in your environment are essential components of brain health.
Step 2: Physical Health
The brain is neuroplastic -- it physically changes in response to stimuli. When you practice something repeatedly, new pathways form in your brain. With the right protocols and enough practice, you can train your brain to reorganize itself in a way that allows it to function better.
This is Brain Harmony’s expertise. We use cutting-edge tools and technology that provide the brain with the physical input it needs to change.
A lot of the people we work with come in with disorganized neurological systems. Their brains have trouble storing, prioritizing, and accessing information in a logical way.
This kind of disorganization can lead to a wide variety of symptoms, including:
Attention deficits
Lack of emotional control
Sensory overwhelm
Anxiety
OCD
Social isolation
Language and speech deficits
Motor issues
Learning deficits
Auditory processing issues
Vestibular weakness (poor balance)
If you or a family member is struggling with one of the above issues, odds are it’s not his or her fault. Many of the adults and children we work with lack the physical brain structure they need to overcome these challenges.
The good news is that our custom protocols can help families make major gains in a short amount of time. We focus on tools that reorganize and physically change the brain.
If you or a loved one are experiencing the symptoms on this list, we recommend that you take the Brain Harmony Quiz and schedule a consultation with one of Brain Harmony’s founders. The quiz provides a baseline measure of your family member’s neurological ability and can help us figure out together which therapies will work best for your family..
Step 3: Spiritual and Emotional Health
Spiritual and emotional health are different for different people. Fundamentally, they’re about doing things that strengthen your sense of self, make you feel connected to the world, and give you a sense of meaning or purpose in your life.
Spiritual and emotional health may be strengthened by:
Meditation
Talk therapy
Creating art
Practicing gratitude
Prayer
Energy work
Spending time with friends and loved ones
Simply sitting quietly and reflecting on your life
It’s important to do things in your life that make you feel both grounded in yourself and connected to the world around you.
People who engage in spirituality -- defined as seeking purpose and meaning in life, connecting to others, and expressing oneself creatively -- are happier and are less likely to suffer from mental health problems[*]. Building purpose into your life makes it easier to deal with life’s challenges, and is a predictor of better mental health.
How to Build Your Best Brain from Home
It’s easier than ever to support your family’s cognitive and emotional development from home. Here are a few things you can do to put the above three steps into action.
Diet and Supplements
A good diet is essential to brain function. You want to make sure your brain has all the nutrients to function properly, build healthy new neural pathways, and maintain existing ones. Staples of a good diet include:
Vegetables and fruits. They’re packed with essential vitamins and minerals that support brain function.
Omega-3s. Research suggests that omega-3 fats support brain development, especially when it comes to language acquisition, literacy, visual acuity, and attention[*]. Omega-3s may also prevent depression and increase brain longevity. You can find them omega-3s in fatty fish like wild salmon, mackerel, anchovies, sardines, and herring. Alternatively, you can take an omega-3 supplement.
Protein. Brains need plenty of protein for repair and growth. Red meat, chicken, fish, tofu, and rice and beans are all sources of complete, high-quality protein.
Low sugar. Make desserts and soft drinks an occasional treat instead of a daily staple. The same goes for fast food and fried snacks like chips.
These are general dietary guidelines. For more specific ones that are tailored to you or your child, we recommend reaching out to an integrated medicine or functional medicine doctor. We love the three below. They all have national practices and should be able to help via video call.
Physical Activity
Exercise is another essential part of healthy brain function. Physical movement improves everything from short-term learning and memory to long-term cognitive function.
Any kind of consistent movement will improve your brain. It could be taking a walk in the woods, lifting weights, jogging, going for a swim, or picking up a new sport.
Physical activity is important for children, too. Kids have a lot of energy, and their brains respond well to movement and play. Bring them with you on a walk, take them to a playground, or sign them up for some kind of physical activity.
Spiritual and Emotional Support
Spiritual and emotional support can come from a variety of different sources. They’re quite personal; try a few of the things on this list and see what appeals to you.
Meditation. Sit quietly, close your eyes, and focus on slowly breathing in and out for a few minutes a day.
Talk therapy. Work with a therapist to get a better understanding of yourself, how you think, and how you interact with the world.
Gratitude practice. Each night, before bed, sit quietly and reflect on something that happened during the day for which you’re grateful, or something/someone in your life that you feel thankful to have.
Prayer. If you’re religious, prayer can bring a sense of connection with something larger than yourself, and can infuse your life with meaning.
Creativity. If you’re creatively inclined, working on a piece of art, writing, dancing, designing, or doing anything else that requires creativity can bring a deep sense of purpose.
Spending time with loved ones. Whether family or friends, spending time with those you love creates a sense of connection and can make you feel like you’re a part of something greater than yourself.
If none of these options appeal to you, try simply sitting quietly and reflecting on your life, and see what comes up.
Brain-Based Occupational Therapy
This is where we excel. Our brain-based programs and tools lead to profound improvements in function, especially for people with learning or performance difficulties.
We focus on improving brain function at a baseline level, creating a strong foundation for learning and growth. Our therapists give you the tools to help your family improve -- and you can do everything from the comfort of your own home.
If you or a family member is struggling with any type of learning or performance difficulty, our Brain Harmony Quiz is a good place to start. Take the quiz so you can learn if we can help you or your struggling family member.