icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

CATEGORIES

How To Boost Your Brain Health

6th October 2022

health Life

6th October 2022

By Vikki Rich

In 2022 physical health is greatly spoken about, with the rise of TikTok, healthy habits have not only been more popular but are way more easily accessed. From daily gym routine videos to healthy low-calorie recipes, it seems that having a healthy body is right on trend. However, something that gets easily missed is your brain health. With a rise in mental health illnesses, it is more important now than ever to be maintaining and boosting your brain health.

Social media platforms are a fantastic way to gain knowledge on any topic you wish, with trends becoming more apparent in our day-to-day reality, there is a lot of false information out there making it harder to pick out the crazy trends from the actual facts. We have put together some scientifically proven ways to boost your brain health, so you don’t have to waste your valuable brain energy trying to figure out what’s a fad and what’s a fact.

What Is Brain Health?

The brain is the most important yet mysterious organ in our bodies. It functions in many different ways; in cognitive, social-emotional, sensory, behavioural, and motor domains. Brain health is how well our brains function in these areas. Mental health depends on how healthy your brain is, an unhealthy brain can lead to many physical and mental conditions such as anxiety and depression.

The biggest struggle in brain health is inflammation. If you are tackling brain fog, memory loss, and depression you most likely need to improve your brain health and function to reduce the inflammation. Thankfully due to neurogenesis, which is the process of a healthy brain forming new neurons, not only can we gain back our brain health but also rejuvenate it.

Improving Brain Function

One of the easiest ways you can improve your brain health is by exercising. The director of science and research at the Brain Health Network, Professor James Goodwin has looked at a number of studies that have proven a minimum of 150 minutes of aerobic activity a week can increase your memory and ability to learn.  Not only that but you should avoid sitting down for more than 45 minutes at a time. This might be quite hard for those that work in an office-based job. However, there are many ways you can incorporate movement into your life, starting with setting goals such as walking 10,000 steps a day.

If you have the space, try the innovative design of a treadmill desk. This allows you to work on your computer while walking or running on a treadmill, this not only allows you to keep yourself moving but can also improve your focus. If you haven’t got the space for a treadmill, then you can try and go for a walk after eating to help your body to digest your food and keep active.

Another recent study found that sex can be highly beneficial to your brain. Having regular sex with someone you are in a close relationship with can increase your cognitive health and even improve your memory. 

The Best Foods For Brain Health

Your diet doesn’t only impact your shape and weight but also your brain function. What you put in your body has a huge impact on your brain health. Highly processed foods such as takeaways and ready meals rarely contain the nutrients that you need, they also increase your risks of inflammation in the brain. Some of the best nutrients for brain health are B12 and Vitamin D, these can be found in omega-3 fatty acid-rich food such as cold-water fish including cod, trout, and halibut.

If you live a fast-paced and busy lifestyle you might find it hard to prepare meals from scratch and exercise every day, this is why brain health supplements can be really helpful to get your brain back to its top health.

The Focus Capsules have ingredients that play a vital role within the rejuvenation of our brain health. Siberian Ginseng increases the oxygenation of cells and improves circulations in the brain. L-Tyrosine is an important component in the production of brain chemicals that help nerve cells to communicate, improving your mood. Bacopa Monnieri is derived from plants and increases brain chemicals involved in thinking, learning, and memory. It also protects cells from the chemical involved with Alzheimer’s. CDP-Choline increases your cerebral metabolism and dopamine levels, and Rhodiola Rosea stimulates and balances the neurotransmitters within your brain.

Staying Connected For Your Brain Health

Being lonely isn’t fun, but it’s also scientifically bad for you. Social connection is as important as food warmth and water, it’s ingrained into our brains. Being lonely can cause inflammation and speed up the aging process.  The Harvard University research into the power and prevalence of loneliness has found that being lonely can be as bad for you as having 15 cigarettes a day making your life span about 8 years shorter. So, if you’re wondering whether you should say yes to that brunch date or walk in the park with your friends, you should absolutely go. Not only does seeing friends and family improve your brain health but also theirs too.

Dental Health

Believe it or not, your dental health can have quite an impact on your brain health. The University of Birmingham studies have shown that people with gum disease are more likely to have a higher risk of vascular dementia and poor mental health. The mouth is a key source of inflammation so along with putting the right food into your body, dental hygiene is a must. Make sure you are booking regular dental and hygienist appointments as well as maintaining a daily dental routine that’s consistent.

How To Maintain A Healthy Brain

A big part of keeping the brain healthy is getting enough sleep. The human body needs about 7-9 hours of sleep a night to be able to function properly. If you are skipping out on sleep you are less likely to be able to concentrate, remember things and of course, keep in good spirits. Sleep isn’t just good for our memory during the day though, when sleeping your body is taking time to store your thoughts and memories from the past day, without enough deep sleep our brains cannot consolidate the important pieces of information you need to remember making it harder on your memory the next day.

Sleep also is a vital part of how neurons communicate, your brain keeps active while you are sleeping and is found to help remove toxins that build up on your brain. Without enough sleep, your body can become deprived leading to a higher risk of developing, high blood pressure, diabetes, depression, and obesity. If you are struggling to sleep, there are a number of things you can do to help get that much-needed rest your brain needs. Try to avoid caffeine before bed, if you are used to having a coffee after lunchtime, switch to decaff or ditch the glass of coke or Pepsi at dinner to allow your body to naturally settle down. Look into a more structured sleeping routine, some people have found certain sleep apps you can download that can help with your routine. However, if you find yourself endlessly scrolling on your phone until the early hours of the morning, you’re stimulating your brain with the blue light from your phone screens. Set yourself a time to put your phone down and partake in other activities, most people find reading a great way to encourage sleep, by detoxing from the blue light and moving your consciousness to the fictional world allowing your body to calm down and relax.

Keeping your brain healthy is ultimately looking after yourself physically and mentally. Make sure you are keeping active and eating the right foods. Ensuring you are on top of your dental and overall hygiene. Not depriving yourself of sleep and social interaction. If you allow yourself to keep on top of all these things, you will be right on track for a very healthy brain.
< Older post Newer post >

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

How to Beat Imposter Syndrome, According to Experts

How to Beat Imposter Syndrome, According to Experts

Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.”
Read more
From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions!
Read more