5 Foods for Brain Health

In case you missed it, we are shining a spotlight on brain health this month in honor of World Alzheimer’s Month…

And of course, we can’t talk about brain health without talking about brain-healthy foods!

Even though a lot of what I’m about to share with you seems like common knowledge, this is all worth a refresher.

Here’s why…

According to a study published in The Lancet, dementia cases are expected to triple by 2050.

That’s a staggering statistic — especially when you consider that the CDC found that nearly 40% of dementia cases could be prevented with lifestyle changes!

So with that in mind…

What foods are linked with healthier brains?

Here are 5 brain-friendly foods to start adding to your meals + snacks:

Fatty Fish: Omega-3 fatty acids are linked to a reduced risk of Alzheimer's and boost brain health. Plus, they can protect your brain, sharpen your memory, and improve your mood!

Blueberries: Blueberries are loaded with antioxidants that can keep your brain young and improve your memory. Throw them in smoothies, on top of oatmeal, or even as a topping in a scoop of non-fat, plain Greek yogurt!

Nuts and Seeds: Nuts and seeds are excellent sources of healthy fats, antioxidants, and vitamin E, which keep your brain healthy as you get older.

Leafy Greens: This probably won’t surprise you, but greens like kale, spinach, and broccoli are rich in brain-healthy nutrients — specifically vitamin K, lutein, folate, and beta carotene.

Avocados: These fatty fruits boost blood flow to your brain and can even help improve memory and cognition. Plus, who doesn’t love a great guacamole?!

The added bonus is that these are the SAME foods you should be eating to help you reach your composition goals too…

So take this as your sign to start incorporating more of them into your diet!

In your corner,

Brad Tillery

BCS Fitness Studios

979-575-7871

Some days, you just won’t feel it…

Some days, you just won’t feel it.

You’ll wake up tired, unmotivated, or just plain off — and that’s okay!

Instead of staying in the struggle, these are the perfect moments to surround yourself with people who support you.

We all need people who:

🙌 Inspire us to keep going

🙌 Remind us of why we started

🙌 See our full potential

And who want to see us succeed 🤩

If you have those people in your life, show them some appreciation today…

And if you’d like more of those people in your life, you just met one! 🙋

fitness & Anxiety

Did you know that reports of anxiety are up 25% over the past couple of years?

I personally think this number is low since anxiety shows up in different ways for different people … and it’s not always easy to recognize it as anxiety.

A few ways it can show up: feeling restless or agitated, having headaches and/or unexplained pains, knots in the back/shoulders, trouble focusing, feeling tired, disrupted sleep, worrying, or rolling the same-old, same-old thoughts over and over in your head.

One of the best natural ways to get almost immediate relief from anxiety is to EXERCISE – especially workouts that are challenging (but not overly taxing.)

It works in a few different ways to help you feel better, and studies show it rivals some prescription meds. (Pretty awesome!)

Here are a few ways exercise helps battle anxiety:

It can get your mind off of whatever is making you feel anxious.

The very act of moving stops your muscles from being so tense

Getting your heart rate up boosts anti-anxiety brain chemicals.

Plus, it activates the part of your brain that helps control the amygdala (Your amygdala can trigger feelings of fear & anxiety)

PLUS … exercising regularly can help you become less vulnerable to strong emotions

The more regular you are with your workouts, the better your anxiety-killing results.

For the best results, find activities that you like doing – and keep doing them.

And … if you are experiencing serious anxiety...be sure to tell your doctor.

Aging is more than skin-deep

💪 Aging is more than just skin-deep. Those fine lines and wrinkles you see in the mirror? They're just the surface.

Look a little deeper and you'll find what truly matters...maintaining muscle mass. As we grow older, losing muscle is a natural process. But this loss can lead to more than just physical weakness.

It opens the door to chronic diseases, immobility, increased risk of falls, decreased metabolism, and many other challenges. But remember...it's not just about adding years to your life but adding life to your years.💫

If you're looking for ways to preserve your strength and look, move, and feel better...we'd love to help!

📞 Give us a call at 979-575-7871 today. Let's chat about our customized personal training programs and see if it's the perfect fit for you.

https://www.bcsfitness.com/contact-us