Good advice on brain health

By Denis Reynor Jr.

I used to get asked a lot of questions by clients on how to unwind and relax, as they try to separate themselves from long hours in work. But nowadays I get asked more frequently than others is “how can I relieve stress?” Our work level has increased dramatically over the years, we are working longer and harder now than we did 20 years ago.

What we put into our bodies is essential to how our mind will operate during the day, but knowing how to disconnect from work is vital for your mental health and overall body performance.

Tip one – Water

I know I sound like a broken record at this stage, but a lot of people don’t know the value that water has. The first tip I give my clients is to drink plenty of water. Being hydrated results in better blood flow which leads to better circulation through the body and the brain. Having better blood flow and circulation reduces risk of headaches. If you are a big coffee drinker, you would want to try balance your intake of coffee with clear liquids to avoid dehydration. The average intake of water to consume per day is around 2.5 litres. Drinking water with meals is the most ideal way to get your water in, this will also prevent you from constantly running to the toilet throughout the day.

Tip two – separate yourself form electronics

Giving yourself some time away from electronics can do wonders of good for your brain and eyes, especially at night time getting ready to go to bed. Bring exposed to bright lights from your phone or from your a dark room disrupts the sensitivity of your eyes and causes headaches or non-ability to sleep. Keeping a book beside your bed or reading before you go to bed increases brain cell function naturally, Reading at night time allows your brain to become tired naturally which leads to better sleep. I myself like doing puzzles like Sudoku and I also like to draw little sketches before I go to sleep which I feel works a lot as I wouldn’t be a big reader.

Tip Three- Fruit & Vegetables

Eating a wide range of vegetables and natural products can have a high nutritional value for the brain. 60% of the brain comprise of omega-3 fatty acids commonly found in oily fish, other natural fats can be found in nuts and seeds, avocado’s, and eggs. Better nutrition in your meals leads to better cellular function and brain activity. Lowering your intake of processed foods will take stress off your stomach in digesting which requires energy sent from the brain. Lowering your intake of processed foods, with a higher intake in nutritional value and hydration levels, will not only improve better brain function, it will increase better energy release that will create more energy throughout the day, and will also reduce your body storing high amounts of body fat.


Tip Four- Physical Activity

Making time during your week to exercise or to be physically active is vital to keep your body and mind healthy and stress free.



“Exercise increases the bodies blood flow and pumps oxygen into the brain which improves brain function throughout the day. Exercise causes the brain to release a plethora of hormones which helps to provide a nourishing environment for the growth of brain cells”

Eva Roche – Sport Science and physical education UCC.

In order to receive results, a routine needs to be created which is on average 2 days minim of physical activity per week. This routine will help both your brain and your body to function more effectively and ultimately improve general well-being.

For more information on fitness, training, and nutrition email me at

Happy Training Everyone