Your Monthly Action Plan - the Foundations
Month
1
Managing Stress
The modern world delivers chronic long term stressors with no outlet for physical release. This poses the absolute greatest threat to your brain health
Month
2
Sleep Well
Deep sleep presses the reset button, providing the mechanism for the brain to cleanse itself. Without it, the daily damage of chronic stress causes irreversible harm
Month
3
Breathing to Rebalance
Intentional breathwork regulates our ‘fight or flight’ response, offering extensive mental and physical health benefits to actively manage daily stress
Build on the foundations!
Month
4
Cold Water to reset
Whilst chronic stress is destructive, the acute short term stress of cold water exposure boosts the immune system, improves circulation and accelerates muscle recovery.
Month
5
Go for a walk
Daily walking improves cognitive function and significantly reduces the risk of Alzheimers and dementia by enhancing cardiovascular health and sleep quality
Month
6
Connect with nature
Connecting with nature offers powerful health benefits. Even short exposure reduces stress, lowers blood pressure and dramatically improves mood
Half way there!
Month
7
Eat Well
Sustaining long term brain health requires fuelling the body with foods found in nature. The further a food is from its natural state, the less good it is for you
Month
8
Build your Gut Defence
Housing 70% of our immune system, the gut communicates directly with the brain to influence mood and neurotransmitters like serotonin and dopamine
Month
9
Stimulating Sounds
Untreated hearing loss increases dementia risk by over 42%. Sound therapy and hearing aids reduce the cognitive load, allowing the brain to dedicate resources to memory.
Nearly there!
Month
10
Open your eyes
Early studies show 40Hz light therapy is a safe way to reduce brain atrophy. It activates immune cells in the brain to clear the amyloid plaque waste linked to Alzheimer’s
Month
11
The Mental Gymnasium
High levels of cognitive activity exercises memory. Improve mental speed and reduc anxiety. Engaging your brain holistically can delay the onset of Alzheimer’s symptoms
Month
12
Social Connection
Social connection reduces loneliness, builds resilience against stress, lowers anxiety and significantly increases cognitive function. Quality matters more than quantity
