A Moving and Hydrated Brain: Keys to Improving Your Brain Health 🧠✨

We often think of mental health as a labyrinth of thoughts and emotions that happens "up there," in isolation. However, as a neuropsychologist, I always remind my clients that the mind has a physical home: our brain.

This organ is a vibrant ecosystem that reacts to every step you take, every glass of water you drink, and every food you choose. Taking care of your body isn't just about aesthetics; it's about redesigning your internal chemistry to gain clarity, improve your mood, and strengthen your cognitive health.

1. A small machine that consumes a lot of energy ⚡️

Did you know that your brain represents only 2% of your body weight , but consumes almost 20% of all your energy ? It's like a high-performance computer that never turns off and requires constant maintenance.

Furthermore, the brain is approximately 75% to 80% water . Imagine your neurons as plants in a garden: without constant hydration, they wither, communication slows down, and fatigue and confusion set in. Therefore, staying hydrated isn't optional; it's the essential fuel for maintaining optimal brain health.

2. Movement: The natural "fertilizer" for your well-being 🌱

When you activate your body, you're making a direct investment in your brain structure. When we move, we release a protein called BDNF , which in neuropsychology we consider the "fertilizer" of neurons.

  • Stronger connections: Movement helps new neurons to be born and creates stronger bridges between them, facilitating learning.

  • Mental agility: Physical activity improves myelin, which acts as insulation for the brain's electrical wiring. With better wiring, information travels faster and your mental processes become more agile.

  • Stress regulation: Moving your body balances cortisol (the stress hormone), allowing your nervous system to regain calm.

3. The habit of hydration: Your brain will thank you 💧

The way you drink water directly influences how you feel and how you process information:

  • Upon waking: After hours of sleep, your brain wakes up dehydrated. A glass of water at the start of the day reactivates brain metabolism and helps you wake up alert.

  • Before bed: Strategic hydration allows the glymphatic system (your brain's cleaning crew) to work efficiently during the night, removing metabolic waste and preparing you for restful sleep.

4. Dopamine: The engine of your motivation and balance 🚀

Dopamine is key to motivation and reinforcing healthy habits. Regular exercise makes your brain more receptive to this neurotransmitter, which improves your mood and helps you stay consistent with your health goals. A well-hydrated and active brain is a balanced brain.

5. The sun and food: Essential nutrients ☀️🍎

In my clinical practice, I have observed that improved brain health always goes hand in hand with conscious habits:

  • Energy stability: Reducing refined sugars prevents energy "spikes," allowing your focus and emotions to remain stable.

  • Vitamin D: Get some sun! This neurohormone is essential for protecting your neurons and maintaining a healthy mood.

A message from Susan Navarro 🤍

As a neuropsychologist, I understand that the pace of life can sometimes be overwhelming. Remember that rest is a fundamental pillar of brain health. Moments of silence, an outing with friends, or simply disconnecting are necessary for your nervous system to regulate itself.

Take care of yourself: when you care for your brain, your well-being is reflected in every aspect of your life. For neuropsychology consultations, please feel free to write to us or call us at +507 6535 6362 , and we will be happy to assist you.