Why You Need a Brain Detox NOW (and 7 Ways to Do It)
You’ve probably heard of “detox diets” intended to cleanse your body and jumpstart better health and weight loss. But what about a brain detox? Your brain is the most metabolically active organ in your body. As such, it can be damaged from environmental toxins. It is also vulnerable to toxic relationships, toxic habits, and toxic thinking patterns. In fact, it’s your brain that carries the heaviest toxic load in your entire body. And for many of us, that load has never been greater. With the pandemic, rampant anxiety, and other stressors, now is the best time ever to do a brain detox.
With the pandemic, rampant anxiety, and other stressors, now is the best time ever to do a brain detox.
Rather than increasing your brain’s toxic load with junk food, bad habits, and negative thoughts, it’s time to rid yourself of biological, psychological, and social toxicity. This will cleanse your brain for more optimal function, which will lead to a clearer mind, more stable emotions, happier relationships, and a better life.
Start your brain detox with these 7 strategies.
1. Detox Your Home and Life
Every single day, we are exposed to a host of chemicals, fumes, and products—such as household cleaning supplies, personal care products, and gasoline fumes—that poison the human brain. Common toxins in the air we breathe and the products we rub on our skin are absorbed into our bodies via our lungs and pores and can eventually impact the brain. The more exposure you have to these everyday toxins, the more you’re putting your brain at risk and increasing your chances of cognitive and mental health issues. Brain Detox Solution: Toss household cleaners and personal care products that are filled with harmful chemicals and opt for chemical-free, scent-free options whenever possible.2. Detox Your Refrigerator
The Standard American Diet (SAD) is filled with pro-inflammatory, allergenic foods laced with artificial chemicals that will damage and prematurely age your brain and increase your risk for depression, ADD/ADHD, anxiety disorders, and dementia. The real weapons of mass destruction are foods that are:- highly processed
- pesticide sprayed
- high glycemic (spikes blood sugar)
- low fiber
- food-like substances
- artificially colored and sweetened
- laden with hormones
- tainted with antibiotics
- stored in plastic containers
3. Detox Your Bad Habits
Alcohol, marijuana, and other drugs (including legal toxins like nicotine) are addictive and pollute the brain. On brain SPECT imaging, which measures blood flow and activity in the brain, the worst-looking brains belong to people with substance abuse. Some of the negative consequences of addiction include decreased brain volume, reduced blood flow, reduced generation of new brain cells, atrophy of the hippocampus (involved in memory and learning), and increased risk of dementia. People with addictions are likely to have co-occurring conditions, such as anxiety, depression, bipolar disorder, ADD/ADHD, or traumatic brain injury (TBI). It’s just as important to stop engaging in bad habits that increase your risk of a head injury. For example, riding a bike without a helmet, playing tackle football, or hitting soccer balls with your head increases the risk of TBI, which elevates the likelihood of developing symptoms of mental illness and cognitive impairment. Brain Detox Solution: Eliminate your toxic habits and replace them with habits that protect and enhance the brain.4. Detox Your Social Circle
Toxic relationships, a lack of support from family and friends, or tension among colleagues and coworkers elevates stress hormone levels and makes us more vulnerable to many illnesses, including depression, anxiety disorders, and more. In addition, spending time with people who have bad habits increases the likelihood that you will pick up their habits. When we have great relationships, our brains tend to do much better. Brain Detox Solution: Make a list of the people in your life and indicate if they are “accomplices” (people who keep you chained to your bad habits or negativity) or “friends, mentors, and coaches” (people who support you in your efforts to boost brain health). Limit the amount of time you spend with accomplices.5. Detox from Technology
Are you constantly checking your phone for new messages, scrolling through your social media feed, or streaming the latest Netflix series? Technology is taking over our lives and leading to tech addiction, anxiety, mood problems, inattention, self-esteem issues, forgetfulness, impulsivity, relationship woes, and more. If you’re struggling with the adverse effects of digital obsession, it’s time to try intermittent internet fasting. The same way intermittent fasting has become a popular and effective way to achieve and maintain a healthy weight, the same concept can be used to develop a more blissful relationship with your gadgets. Brain Detox Solution: Here are 6 ways to detox from tech:- Take daily breaks from your gadgets (even 15 minutes will help).
- Take a break once a month or once a week.
- Stick to the single screen rule (don’t use multiple screens at once and have multiple tabs open!)
- Don’t talk and text: Put your phone away when you’re with friends or family.
- Make the bedroom a tech-free zone.
- Avoid the Google effect: Use your brain to try to memorize things before relying on the internet.
6. Detox Your Brain at Night
While you’re sleeping, your brain is hard at work performing some very critical functions necessary to keep it operating at optimal levels. For example, during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day. The brain processes that occur during sleep are also important for the health of your immune system, appetite control, and neurotransmitter production. When you skimp on sleep or experience sleep disturbances, you don’t get the brain benefits. Brain Detox Solution: To help your brain take out the nightly neural trash, try these tips:- Aim for 7+ hours of sleep each night.
- Keep your bedroom completely dark and quiet.
- Stay cool—between 60 and 67 degrees Fahrenheit is optimal for quality sleep.
- Establish a sleep schedule—go to bed and wake up at the same time every day.
- Avoid eating a meal within 2-3 hours of going to bed.
- No blue screens 30-60 minutes before bed.
- If you snore, get evaluated for sleep apnea and/or wear your CPAP.
- If you need help falling asleep, try melatonin.
