There is no check engine light for your brain. You know that your truck runs best on a steady supply of optimal fuel, fluids, clean filters, and some TLC. And your brain is no different. Here are 5 ways you can enhance brain performance for the daily drive and the long haul of life.
1. Use It
Watching television, Netflix or TikTok is a spectator sport compared to reading. When reading a story, the brain creates a picture in our imagination instead of watching the picture that's already created for you on a screen.
A reading practice, whether a book, newspaper, or magazine, will improve your reasoning and critical thinking skills, which are imperative for daily driving and business management.
Audiobooks are another alternative to watching television. Listening to a book causes your brain to make active neural connections as it tries to make sense of the characters and the plot.
During the 12 years Lynda Maschek, author of this article, drove a truck, she listened to many books on tape borrowed from my local library. She tells us,
"Much of what I absorbed from those stories, biographies, and autobiographies have stayed with me to this day. I vividly remember listening to the final chapters of The Green Mile while driving on a very dark and rainy highway. My imagination was going bonkers sitting alone in my cab with only the dashboard's lights. My brain activity was in high gear that night!"
Next time you have the choice between reading and watching, choose reading to strengthen your brain. Word puzzles and brain games are helpful, and so is trying a new life experience. Ever wanted to try sky diving? Or surfing?
2. Feed it
Your brain devours over 20% of all the nutrients and oxygen you consume. It requires a certain amount of energy to reach its maximum level of functioning and this energy comes from carbohydrates, healthy fats, and anti-oxidant foods.
Make sure you're consuming the following ultimate brain foods in your diet:
- Omega-3 foods are the golden ticket for brain food, and coldwater fish (mackerel, salmon, cod, etc.) are at the top of the list. Have fish 2x per week, and the easy solution out on the road is to keep vacuum-packed salmon or tuna in the truck - it's easy and there's no mess. Other foods high in Omega 3 are walnuts, shrimp, and chia seeds. A good fish oil supplement is also an option, but take it at night to avoid the burp factor.
- Eggs are your friend - the yolk we used to toss is good for your brain and eyes. Limit them to 6-10 per week.
- Dark leafy greens are high in B6, which will begin feeding your brain immediately. If you have a long day ahead of you, have a spinach salad with chickpeas and will boost your brainpower for hours on the road.
- B12 is the long-haul brain food that's essential for a healthy brain as you age. B12 is found in eggs, dairy, and animal proteins. If you're a vegetarian, it would be wise to take a B12 supplement.
If you feed your truck junky fuel, it will drive like junk. Your brain is no different; it needs nourishing fuel.
3. Hydrate it
Checking fluid levels is an important part of a pre-trip. You know it can be catastrophic to drive with insufficient oil, brake fluid, or power steering fluid, so why don't we pay attention to our body's fluid levels?
One of the first organs to suffer from even minor dehydration is the brain, affecting memory, attention span, and reaction time.
Feeling sluggish or foggy? Drink water! For some people, caffeine dehydrates them so stay with the H2O and keep your brain fluids topped off. Experts recommend drinking at least half of your body weight in ounces of water daily.
4. Grow it
Exercise is for your brain as much as it is for your heart and muscles. BDNF- Brain Derived Neurotrophic Factor is a protein that is produced inside nerve cells, which acts as fertilizer that can cause the brain to grow.
Our brains shrink approximately 5 percent per decade of our lives because of limited blood flow but regular exercise, especially aerobic exercise, increases blood flow to our brains and activates BDNF.
Options for aerobic activity are brisk walking for 15 minutes, and doing sets of jumping jacks, push-ups, or squats. If you have access to an indoor or outdoor bike, a rowing machine, or an elliptical, then get on them.
Exercise is medicine and what is good for the body is also good for the brain.
5. Rest it
Sleep is not a luxury. It is a medical necessity. During sleep, our brains form new memories and prepare to accept new information. Poor sleep disrupts our mental clarity and causes irritability, no different than a toddler who missed their nap.
A lack of sleep can also mess up our appetite signals. Did you ever notice that when you have a bad night of sleep or just a few hours of sleep, the next day you cannot stop eating? Two hormones trigger sensors in the brain that regulate our appetite: ghrelin and leptin. Ghrelin tells us "It's time to eat!" and leptin says, "Okay you are full." If we are not sleeping enough, ghrelin goes into overdrive, whereas leptin never speaks up to trigger the fullness factor, so we snack all day.
Here are four ways you can improve the quality and quantity of sleep:
- Set your alarm
- Remind yourself to get ready for bed. We get wrapped up in the details of finishing out the workday or record keeping that time flies, and we are late getting in the bunk.
- Turn off your electronics (phone, tablet, TV, etc)
- No TikTok reel is important enough to steal away the rest your body needs. Research shows that the blue light screen on phones and laptops interferes with our efforts to fall asleep quickly.
- Make your environment dark and quiet
- Do everything possible to set the right stage for a good night of sleep. Even if that means using an eye mask - they work!
- Count your breaths
- If you have trouble falling asleep and can't turn off your brain, take deep, slow breaths and count them as you go.
Another method to rest and support your brain is meditation. Don't knock if you haven't tried it.
Meditation can change your brain by re-wiring neurons, the connections that provide a greater sense of well-being and alleviate mental stress. After meditating, you may find that you have stronger focus, stamina, and alertness behind the wheel.
Meditation is so powerful that it is being used with stroke patients to repair brain connectivity. For the beginner, set your phone alarm for 15 minutes and sit comfortably and relaxed. Focus on your breath, inhale and exhale, and don't think about anything else but the breath entering and leaving your body.
If your mind wanders, bring it back to the breath. Even Ghandi's mind wanders, so don't give up because your thoughts run away. Whenever you bring your mind back to the breath it makes you stronger, like building a muscle.
Final Thoughts
The life and performance of your truck and your brain depend largely on you. For optimal brain performance: fuel it, use it, move it, shut it down and let it rest. Oh, and the best thing you can do for your brain is to simply be happy.
Other relevant articles:
Wellness in Trucking: An Overview
Managing Mental Health as an Owner-Operator Truck Driver
7 Tips for Getting Quality Sleep in your Cab
About the Author:
Lynda Maschek is a former truck driver turned Registered Dietician. Unlike many careers, your job depends directly on your health. As a former truck driver, Lynda Maschek knows all too well how stressful life can be on the road trying to balance work, family and health. Her business, Well Driven Nutrition, helps drivers realize the best version of themselves by sharing her passion for healthy living. Learn more about Lynda and download the free e-booklet: Learn 7 Ways Women Truck Drivers Can Lower Blood Pressure While on the Road.