Section 1.1: Foods to Avoid for Optimal Brain Function

Your diet plays a pivotal role in maintaining a healthy lifestyle. The foods you consume can either support or hinder your brain function. According to Dr. Naidoo, a brain-healthy diet consists of six essential foods that she incorporates daily. However, she emphasizes the importance of avoiding two specific items known to contribute to brain fog and diminished cognition.

One of these is fried foods, which can increase anxiety and depression risks. The other is sugar, a pervasive ingredient in many processed foods. A high-sugar diet has been linked to a greater likelihood of developing Alzheimer’s and dementia, and elevated blood glucose levels can impair memory retention.

While completely eliminating these foods may not be feasible, moderation is key. Here are some strategies you can employ:

• Designate one cheat day each week.
• Swap traditional desserts for dark chocolate and fruits.
• Prepare meals for the week ahead to avoid unhealthy snacks.

Section 1.2: Stay Hydrated to Protect Your Brain

Since your brain is composed of approximately 75% water, even slight dehydration can negatively affect your cognitive abilities. A mere 2% loss of hydration can impair problem-solving skills and result in short-term memory issues.

To combat dehydration, Dr. Naidoo recommends carrying a water bottle with you at all times, even for short trips. Drinking water consistently throughout the day can help maintain your cognitive functions and keep your brain healthy.

Here’s how to stay hydrated:

• Always have your water bottle with you.
• Drink a glass of water before your morning coffee.
• Add fruits and herbs to your water for a refreshing twist.

Section 1.3: Embrace Sunlight for Vitamin D

Contrary to popular belief, the sun isn't the enemy. While it’s important to protect yourself from harmful UV rays, regular exposure to sunlight can elevate your Vitamin D levels, which are crucial for reducing the risk of dementia and memory loss. Spending just 10 minutes in the sun each day can significantly boost your Vitamin D intake.

To maximize your sunlight exposure:

• Step outside for five minutes first thing in the morning.
• Allow your skin to absorb natural sunlight without sunscreen initially.
• Apply a high-SPF sunscreen before heading out.

Section 1.4: Manage Anxiety for Better Cognitive Health

In today’s world, constant anxiety can take a toll on memory and focus. The lack of political and economic stability can exacerbate this collective anxiety, leading to memory retention issues and cognitive decline.

While you can't completely eliminate anxiety, you can learn to manage it effectively. Dr. Naidoo practices mindfulness and meditation to clear her mind during stressful times.

To help reduce anxiety:

• Take deep breaths, holding for five seconds before exhaling.
• Go for a tech-free walk to clear your mind.
• Focus on your breath during moments of tension, possibly incorporating a mantra like “Om.”

Section 1.5: Prioritize Quality Sleep

Sleep deprivation is a common problem, affecting roughly one-third of the global population. Accumulating sleep debt can lead to brain fog, indicating that your brain needs rest. The temptation of digital entertainment often leads to late-night scrolling or binge-watching, which disrupts sleep quality.

To improve your sleep:

• Shut down electronic devices three hours before bed.
• Set your phone to sleep mode to minimize distractions.
• Incorporate exercises like weight lifting or yoga to enhance your sleep patterns.