Picture me in that hotel room, carefully draping a hand towel over the microwave clock's annoying blue glow. I've already flipped the alarm clock face-down and unplugged everything I can reach. If I could tape over that smoke alarm's green light, I absolutely would!

Turns out this seemingly obsessive behavior is actually backed by solid research on brain health. And it's just one piece of the fascinating puzzle we're exploring today.

The Hidden Threats to Your Brain Health

Let's be honest - our modern world isn't exactly brain health friendly. We're bombarded with blue light, surrounded by electromagnetic fields, and often neglecting the very foundations that keep our minds sharp and resilient.

The Blue Light Brain Drain

Blue light at night is like sugary, highly processed calories - as neuroscientist Andrew Huberman PhD puts it. This artificial illumination tricks our bodies into thinking it's daytime, completely disrupting our melatonin production. And here's what's particularly concerning: children are even more affected by this disruption.

When we interfere with melatonin production, we're not just messing with sleep - we're sabotaging our brain health. Melatonin isn't just a sleep hormone; it's crucial for nervous system repair and cognitive function.

The Medication Maze

Here's something that might surprise you: many common medications are silently undermining your brain health. Take Benadryl, for instance. This seemingly innocent antihistamine has cumulative effects that research shows can increase your risk of future dementia and cognitive decline.

The lesson? Medicate judiciously and sparingly. Your brain health depends on being selective about what you put in your body.

Metabolic Health

Managing your blood sugar levels and fitness levels are essential to brain health (& to avoiding medications). Be sure to keep tabs on your HgA1C, and your inflammatory markers. I’m happy to work with you on this, or you can check out the Heart Health Course for a detailed plan on how to take charge of your health including functional medicine ranges and a clear plan of action.

The Screen Time Epidemic

I predict we're heading toward a future epidemic of oxidized retinas, dry eyes, and premature vision loss. We simply weren't designed to spend hours staring at screens! This constant digital exposure doesn't just strain our eyes - it's a direct threat to our overall brain health. It’s stressful to be limited to a short view and unchanging scene. This is part of why walking daily is so important to our mental health. We are meant to see more things! Put the phone down, get outside and see what’s blooming who’s flying by.

The Vascular Connection: Your Brain's Lifeline

Here's what my fierce herbalist teacher Brigitte Mars proclaimed decades ago: "It's as good for your brain as for your little toe!" She was talking about herbs that support circulation, and she was absolutely right.

For optimal brain health, you need efficient blood flow. Your brain requires a constant supply of oxygen and nutrients delivered through tiny blood vessels. When circulation is compromised, brain health suffers immediately. The other essential organs that depend on small vasculature are the eyes and the kidneys. These are the two most rapidly damaged, along with the brain, from chronic diseases like diabetes. All the more reason to manage your blood sugar, focus on all the things that help us age well.

This is where ancient plants like ginkgo and gotu kola truly shine as brain health champions. These botanical powerhouses provide crucial support for small vessels, which are essential for both bringing nourishment to the brain and helping clear out cellular wastes that could inflame or damage brain tissues.

Ginkgo Biloba: Nature's Ancient Memory Guardian

Ginkgo biloba stands as nature's ancient memory guardian, delivering powerful cognitive support through its unique ability to enhance cerebral blood flow. This living fossil's leaves contain potent flavonoids and terpenoids that act as antioxidant warriors, protecting delicate brain cells while simultaneously optimizing circulation to your most vital organ.

What makes ginkgo exceptional for brain health is its dual-action approach. Beyond memory enhancement, ginkgo works diligently to support healthy aging, mental clarity, and overall cognitive performance - particularly valuable for those experiencing the natural challenges of aging. The research backing ginkgo's brain health benefits is substantial, with studies showing significant improvements in cognitive function and circulation.

Gotu Kola: Your Mind's Natural Rejuvenator

Gotu kola emerges as your mind's natural rejuvenator, drawing on centuries of respected use across traditional Ayurvedic and Chinese medicine. This remarkable botanical, thriving in Asia's wetlands, delivers unique triterpene compounds that nourish both brain and body for comprehensive brain health support.

While celebrated for its cognitive-supporting properties, gotu kola distinguishes itself through its exceptional benefits that extend beyond brain health - supporting skin vitality, wound healing, and venous health. This makes it a true whole-body tonic that bridges the gap between mental sharpness and physical resilience.

The Synergistic Brain Health Symphony

Together, these botanical powerhouses create a symphony of synergistic benefits for optimal brain health. Ginkgo's circulation-boosting properties perfectly complement gotu kola's neuroprotective capabilities, creating a dynamic duo that works harmoniously to support your entire circulatory system.

Their combined action delivers comprehensive support to your brain, nervous system, and skin while promoting optimal cognitive function, memory retention, and mental clarity. By addressing multiple body systems simultaneously, this botanical partnership offers a holistic approach to brain health that exceeds what either herb could provide alone.

Turmeric: The Golden Brain Protector

Don't overlook turmeric's remarkable contribution to brain health. Research published in medical journals demonstrates turmeric's powerful anti-inflammatory properties, which are crucial for protecting brain tissues from damage. This golden spice works at the cellular level to reduce neuroinflammation, a key factor in cognitive decline and neurodegenerative conditions.

Bacopa: The Memory Scholar's Secret

Clinical studies have consistently demonstrated bacopa's impressive cognitive-enhancing effects, making it a cornerstone herb for brain health optimization. Many clinical trials validate bacopa's ability to improve memory formation, enhance learning capacity, and support overall cognitive performance - truly embodying the herb's remarkable pharmacological actions for brain health support. One of the most interesting things about bacopa is that it supports memory and sharpness by calming the brain. It’s not always about caffeine or stimulation to be sharp.

Ancient Plants for Modern Brain Health Challenges

Speaking of ancient wisdom - isn't it fascinating that ginkgo is one of the oldest living tree species on the planet? It makes perfect sense that this ancient survivor would be excellent for longevity and brain health.

Here are my top herbal allies for brain health:

Lion's Mane Mushroom: This remarkable fungus is neurotrophic, meaning it contains actual nerve growth factors. It can help your brain recover and protect neurons - absolutely amazing for brain health optimization!

Adaptogens for Stress Resilience: Ginseng (revered in Chinese Medicine for longevity), rhodiola (another Siberian adaptogen), and bacopa (the calming cognitive enhancer) all support brain health by helping us adapt to stress and modulate our stress response.

Alpha Lipoic Acid: This fat-soluble antioxidant is special because it can actually cross the blood-brain barrier. While water-soluble antioxidants like Vitamin C are helpful, they need special transporters to benefit brain health directly.

Your Brain Health Action Plan

Foundation #1: Master Your Light Environment

Morning: Get sunshine directly on your face first thing in the morning. This cues your circadian rhythm and supports healthy serotonin production - crucial for brain health.

Evening: Scale down all unnecessary lights. I even tell patients to use the bathroom in the dark (boys, please sit down!) to avoid interrupting melatonin production and the repair cycle essential for brain health.

Three immediate steps:

Enable night shift on your iPhone or blue light filter on Android - set it to activate in the afternoon
Choose low blue light nightlights for children (check out lowbluelight.com)
Consider blue light blocking glasses - your brain health will thank you

Foundation #2: Challenge Your Brain Daily

Remember when we used to print driving directions or write them by hand? That memory exercise was fantastic for brain health! We learned peoples phone numbers and we mapped our environment. Nowadays as things get “easier” we are getting dumber, uh oh.

Memory-enhancing activities:

Classic crosswords and chess
Knitting, puzzles, and learning new skills
Making games out of mundane tasks
Testing your memory instead of relying on GPS

The key is "use it or lose it" - your brain health thrives on novel challenges and learning.

Foundation #3: Move for Your Mind

Exercise doesn't just benefit your body - it's absolutely essential for brain health. Physical activity challenges and oxygenates the brain while promoting new neural connections. Exercise promotes brain derived neurotrophic factor, how cool is that? Yes please.

Walking, dancing, learning new sports - especially with family and friends - all contribute to robust brain health. The social connection amplifies the benefits even further.

The Shocking Truth About Brain Health Research

Here's something that should make you angry: decades of Alzheimer's research were based on faulty and even falsified studies! Tens of millions of dollars and precious time were wasted while we already had herbal knowledge about protecting and healing the brain.

This is why I'm passionate about sharing these time-tested approaches to brain health. The wisdom was there all along - we just needed to listen.

Quality Sleep: Your Brain Health Non-Negotiable

Too many nights of inadequate sleep absolutely devastates mental health, and chronic sleep loss impacts both physical and brain health long-term. Quality sleep isn't optional - it's essential for:

Melatonin production
Nervous system repair
Memory consolidation
Cellular detoxification

Create your sleep sanctuary: eliminate all light sources, maintain cool temperatures in the bedroom, and establish consistent routines that support your bedtime routine and brain health.

“I can’t recommend Dr. Jen enough!!! I felt like she quickly understood the full picture of my health and asked all the right questions. What stood out to me was how accurate and aligned her observations were with what my Western doctors have said—yet she offered a holistic perspective (that went way beyond what my traditional doctors have offered) that left me feeling hopeful and empowered.

Her knowledge, attentiveness, and genuine care not only calmed my nerves, but left me questioning “Why didn’t I do this sooner?” I highly recommend her to anyone seeking a practitioner who truly listens and addresses health with both wisdom and compassion.”

— Stacy S.

Important Reminders for Brain Health Success

Before diving into supplements, remember: we can't out-supplement poor lifestyle choices. Having healthy foundations gives those brain health supplements the best chance to work effectively.

Always consult a practitioner before starting any protocol. I once had a patient becoming increasingly agitated with his wife because he'd self-prescribed too many cognitive enhancers without guidance. Don't double up without a clear plan!

The Bottom Line on Brain Health

It's never too late to make better choices for your brain health. Whether you're 25 or 75, implementing these strategies can help you trend toward healthier aging - and let's be honest, this approach is usually more fun too!

Your brain health is worth protecting with the same fierce dedication I show when blocking out every tiny light in a hotel room. Because when it comes to cognitive vitality and mental clarity, every small action compounds into significant results.

Ready to optimize your brain health? Start with one strategy today - your future self will thank you for taking action now.

Want personalized guidance on your brain health journey? I'm here to help you evaluate risks, implement targeted supplements, and develop lifestyle habits that support vibrant cognitive aging. Because protecting your brain health isn't just about adding years to your life - it's about adding life to your years.

“Dr Jen is a rare hybrid of Traditional Chinese Medicine, Functional Medicine and a big dose of magic. Her sessions are deep and subtle at the same time - how do you do that?! Her curiosity is so inspiring and you really feel how authentically she cares about your health. I am forever grateful for your incredible skill in this world. I’ve learned so much from you. Thank you for all the resources you so generously provide. Get thee to Dr Jen!”

— Chelsea D.

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Your Complete Guide to Optimizing Brain Health: Ancient Wisdom Meets Modern Science