By Nutritionist and Dietitian Zeynep Kulakçı

Do you think about your brain during the day? How did what you eat and do today affect it? If you are not thinking about these questions, you may be disrupting its maintenance.

The brain’s greatest need is, of course, oxygen. But the foods we eat and essential sleep are also vital. Here are my suggestions for good brain health:

Drink more water: In fact, we all know that 75% of our entire body is made up of water. However, it may surprise you that our very compact brain is also composed of 78-80% water.

But this is quite understandable; because the brain must be resistant to external shock impulses. This is the main reason why the hard bone we call the skull evolved. However, it is not enough to just build a hard wall around the brain.

At the same time, a structure is required to absorb the blows to the head by enriching it with liquids. One of the main functions of water in our brains is to absorb these shock impulses. Therefore, regular water consumption is very important for our brains.

It has been shown that even thirst as low as 2% can negatively affect cognitive functions. Therefore, water consumption is more important than you think. To preserve its watery environment, do not fall below 2 litres a day, especially on summer days.

Also note: coffee, tea, and other beverages are not water substitutes. In fact, excessive consumption of coffee and tea increases water loss in the body.

Move: Choose exercises that work both halves of the brain. Exercises that use both sides of the body equally, such as walking, yoga, and swimming, strengthen the connections between both sides of the brain. Regular exercise also improves sleep and indirectly contributes to brain health.

Eat healthily: If you are aware of a few brain-friendly foods, you can eat healthier. Refined carbs and refined sugar are the main enemies you should stay away from. Both raise blood sugar rapidly and the constant rise in blood sugar, unfortunately, accelerates the aging of the brain. Healthy fats are at the forefront of what should be included in brain care. For healthy oils, I recommend walnuts. Another healthy fat is fish, which I recommend you include in your weekly diet.

Pay attention to your sleep: Good sleep, especially night sleep, is very important for the health of our brain as it helps to rest, cope with stress, and age late. In cases where you can’t get enough sleep, the risk of depression and nervousness increases.

If you have sleep problems, you should try to consume lighter foods in the evening and increase your daily movement. If your problem persists, it is useful to have your vitamin values checked. When D, B12, and Iron levels are below the normal limit, complaints of sleep, fatigue, and restlessness increase.

Take care of your guts: Intestines produce happiness. The gut-brain relationship is very important. There are beneficial microorganisms that live in the intestine and begin to accompany us in the womb. These tiny creatures, a very important part of which are made up of beneficial bacteria, synthesize 95% of the serotonin in our body. Serotonin is an important hormone that makes a person feel alive and happy.

If you have a constipation problem, the amount of water you drink and your fluid intake may not be enough. In addition to increasing your water consumption, you can also choose to drink soup with your meals. Yoghurt and ayran are among the foods that will activate the microorganisms in the intestines.

Learn ways to cope with stress: Stress is a factor that makes the brain very tiring and worn out. It is not always possible to escape from our daily stresses and ignore them. But it is possible to learn to cope with the effects of stress.

The most effective and simplest method for this is breathing exercises. The fact that it is a simple application should not make you doubt its effectiveness. Since the main food source of our brain is oxygen, breathing exercises have a direct effect on the brain. For this, close one nostril and breathe with the other. Then exhale through the nostril you have closed and thus close the other nostril and repeat the exercise 5-6 times.

Also, to take advantage of being able to breathe fresh air in Didim, create a moment where you can take a walk outdoors when you feel stressed and angry. Walking will increase the oxygen level in your blood.

Finally: Smile! The effect of laughing on regenerating brain cells is scientifically proven. Therefore, do not forget to laugh and take good care of your brain.