Serving Size 2 bowls | Time: 30 minutes 1 cup cooked quinoa (rich in B vitamins and steady energy) 1 cup steamed broccoli (antioxidants and vitamin K) ½ cup roasted sweet potato cubes (beta-carotene and slow-digesting carbs) ½ avocado, sliced (healthy fats for circulation) 2 tbsp pumpkin seeds (magnesium and zinc for brain signaling) 2 tbsp walnuts (omega-3s for memory support) 1 tbsp crumbled feta or goat cheese (optional, for flavor and choline) 1 large chicken breast, grilled and sliced (lean protein to balance the bowl) Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp turmeric, pinch of black pepper

Pot for cooking quinoa Steamer or roasting pan Grill pan or skillet for chicken Knife and cutting board Small bowl for dressing

Cook quinoa according to package instructions. While quinoa cooks, steam broccoli and roast sweet potato cubes until tender. Season chicken breast lightly with salt and pepper, then grill or pan-sear until cooked through. Slice into strips. Prepare dressing by whisking olive oil, lemon juice, turmeric, and black pepper together. Divide quinoa into bowls and top with broccoli, sweet potatoes, avocado, pumpkin seeds, walnuts, feta (if using), and grilled chicken. Drizzle with dressing, toss lightly, and enjoy warm.

Meet The Brain

Sep 15, 2025

By Shae Brackett, LMT Customer Service & Social Media

01

Meet Meet The Brain

The brain is the command center of the human body, responsible for regulating everything from thought and emotion to movement and basic survival functions. Located within the skull, it weighs approximately 3 pounds in adults and contains roughly 86 billion neurons, each communicating through complex networks to maintain body functions and cognitive abilities. The brain is divided into several regions, each specialized for distinct roles, making it a fascinating and vital organ.

Did you know? Your brain is sometimes called the “universe within”, and for good reason. Scientists estimate that the brain contains around 86 billion neurons, and each of those neurons can form thousands of connections, called synapses. Altogether, that adds up to trillions of connections, far more than the estimated number of stars in our galaxy. In other words, the network inside your head is more vast and complex than the night sky itself.

02

Anatomy & Function

The brain has three main parts: the cerebrum, cerebellum, and brainstem, each with its own important jobs.

The cerebrum is the largest part and acts as the control center for higher-level thinking. It handles reasoning, memory, decision-making, and voluntary movements like walking or picking up objects. The cerebrum is divided into two halves, or hemispheres, which specialize in different tasks. Each hemisphere is further divided into four lobes: frontal (planning and decision-making), parietal (senses and spatial awareness), temporal (hearing and memory), and occipital (vision).

Beneath the cerebrum lies the cerebellum, which coordinates balance, posture, and smooth, controlled movements. While it doesn’t control conscious thought, it is essential for tasks like walking, running, and even playing an instrument.

The brainstem connects everything to the spinal cord. This part keeps us alive automatically by controlling vital functions like breathing, heartbeat, and digestion. Think of it as the body’s autopilot system.

At the heart of brain activity are neurons, the brain’s specialized cells. Neurons communicate through tiny electrical and chemical signals, creating complex networks that allow us to think, remember, and react to the world around us.

The brain also relies on supporting structures to stay safe and healthy. The meninges are protective layers that wrap around it. Cerebrospinal fluid cushions the brain, acting like a shock absorber. And the blood-brain barrier acts as a filter, keeping harmful substances out while letting nutrients in. These structures work together to ensure the brain can function at its best every day.

01

Meet Meet The Brain

The brain is the command center of the human body, responsible for regulating everything from thought and emotion to movement and basic survival functions. Located within the skull, it weighs approximately 3 pounds in adults and contains roughly 86 billion neurons, each communicating through complex networks to maintain body functions and cognitive abilities. The brain is divided into several regions, each specialized for distinct roles, making it a fascinating and vital organ.

Did you know? Your brain is sometimes called the “universe within”, and for good reason. Scientists estimate that the brain contains around 86 billion neurons, and each of those neurons can form thousands of connections, called synapses. Altogether, that adds up to trillions of connections, far more than the estimated number of stars in our galaxy. In other words, the network inside your head is more vast and complex than the night sky itself.

02

Anatomy & Function

The brain has three main parts: the cerebrum, cerebellum, and brainstem, each with its own important jobs.

The cerebrum is the largest part and acts as the control center for higher-level thinking. It handles reasoning, memory, decision-making, and voluntary movements like walking or picking up objects. The cerebrum is divided into two halves, or hemispheres, which specialize in different tasks. Each hemisphere is further divided into four lobes: frontal (planning and decision-making), parietal (senses and spatial awareness), temporal (hearing and memory), and occipital (vision).

Beneath the cerebrum lies the cerebellum, which coordinates balance, posture, and smooth, controlled movements. While it doesn’t control conscious thought, it is essential for tasks like walking, running, and even playing an instrument.

The brainstem connects everything to the spinal cord. This part keeps us alive automatically by controlling vital functions like breathing, heartbeat, and digestion. Think of it as the body’s autopilot system.

At the heart of brain activity are neurons, the brain’s specialized cells. Neurons communicate through tiny electrical and chemical signals, creating complex networks that allow us to think, remember, and react to the world around us.

The brain also relies on supporting structures to stay safe and healthy. The meninges are protective layers that wrap around it. Cerebrospinal fluid cushions the brain, acting like a shock absorber. And the blood-brain barrier acts as a filter, keeping harmful substances out while letting nutrients in. These structures work together to ensure the brain can function at its best every day.

Supporting Systems and Interactions

The human body is a marvel of interconnected systems, each playing a vital role in maintaining balance, health, and vitality. While we often think of the body's organs and processes in isolation, the truth is that no part functions alone. Every system relies on and influences others in a delicate dance of cooperation.

When one system is compromised, others often compensate or respond, illustrating how deeply intertwined all functions are. The body, then, is not just a collection of parts, but an integrated whole, where every aspect plays a crucial role in maintaining the flow of life, energy, and healing. Understanding this interconnectedness allows us to approach health holistically, nurturing not just individual parts, but the whole person.

Supporting Systems

Systems That Support the Brain

The circulatory system plays a crucial role in maintaining the brain's health. Blood delivers oxygen and essential nutrients that fuel the brain’s billions of neurons. Without a steady supply, even short periods of low oxygen can affect memory, focus, and overall cognitive function.

The endocrine system communicates with the brain through hormones. These chemical messengers influence mood, stress response, and energy levels. For example, cortisol released during stress signals the brain to adjust alertness, while thyroid hormones help regulate the brain’s metabolism and energy.

The nervous system works in tandem with the brain, processing sensory information and sending signals to the body. When you touch a hot stove, nerves immediately alert the brain, which then coordinates a response to pull your hand away. This rapid communication keeps the body safe and responsive.

Systems the Brain Supports

The brain directly affects the muscular system by controlling voluntary movements. From lifting a cup to running a marathon, motor signals from the brain tell muscles exactly how and when to move.

It also supports the digestive system by regulating appetite, digestion, and hunger signals. Hormones and neural pathways help the brain know when the body needs food, water, or nutrients.

The brain influences the cardiovascular system by controlling heart rate and blood pressure. For example, during exercise, the brain signals the heart to pump faster, delivering more oxygen to the muscles.

Finally, the brain helps regulate the immune system by managing stress responses and inflammation. Chronic stress can suppress immune function, while a well-balanced brain supports optimal defense against illness.

Hormones

The brain both influences hormones and responds to them, creating a dynamic feedback loop that impacts mood, energy, focus, and overall health. For example, the brain regulates cortisol, the stress hormone, which helps the body respond to challenges by increasing alertness and energy. It also controls melatonin, the hormone that signals when it’s time to sleep, helping maintain a healthy daily rhythm. Dopamine, often referred to as the “feel-good” hormone, supports motivation and reward, while serotonin helps stabilize mood and even influences digestion, illustrating the brain’s wide-reaching impact.

At the same time, the brain is shaped by hormones from other parts of the body. Estrogen and testosterone affect mood, memory, and cognitive performance, which is why fluctuations can influence focus and mental clarity. Thyroid hormones regulate the brain’s metabolism, providing neurons with the energy they need to function. Even insulin, known for managing blood sugar, plays a role in supporting memory and learning by fueling neurons. This intricate hormonal dialogue shows just how interconnected the brain and body really are, emphasizing the importance of balance for optimal brain health.

My mind is powerful, and I support it daily.

Fun & Interesting Facts

The brain generates about 20 watts of electrical power while awake.
It continues to produce new neurons throughout life, particularly in the hippocampus.
The brain’s wrinkled surface increases its surface area, allowing more neurons to fit.
Neurons transmit signals at speeds up to 250 mph.
The brain uses approximately 20% of the body’s total energy, despite comprising only 2% of the body's weight.
Dreams occur mostly during REM sleep when brain activity is high.
Laughter, music, and meditation can enhance brain function and mood.
Hydration affects cognition and memory significantly.
Regular physical activity improves blood flow and supports neurogenesis.
The gut-brain axis shows that gut health directly impacts mental health.

What is necessary for the optimal health of this system?

Achieving and maintaining a balanced, healthy life requires a holistic approach that recognizes the complex interplay between nutrition, lifestyle, the use of herbs and supplements. Each of these elements plays a unique yet interconnected role in supporting the body's intricate systems.

Together, nutrition, lifestyle, and herbal support create a synergistic approach to health. They nurture the body as a whole, and support the body’s natural ability to heal, adapt, and flourish. Understanding the role each of these elements plays allows us to make more informed choices that contribute to lasting well-being.

Nutrition

What foods are best for brain health?

Foods rich in omega-3 fatty acids, antioxidants, and vitamins are especially supportive for the brain. Examples include salmon, blueberries, walnuts, leafy greens, and whole grains. These foods provide energy, protect against oxidative stress, and help maintain effective neuronal communication.

Omega-3 fatty acids – Found in salmon, chia seeds, and flaxseeds, they help build and repair brain cells.
Blueberries – Packed with antioxidants that protect the brain from oxidative stress.
Dark leafy greens – Spinach, kale, and collards provide folate and vitamin K for cognitive support.
Pumpkin seeds – A powerhouse of zinc, magnesium, and iron, all important for brain signaling.
Walnuts – Rich in DHA, a type of omega-3 known to support memory.
Avocados – Provide healthy fats that promote steady blood flow to the brain
Eggs – High in choline, which the body uses to produce acetylcholine, a neurotransmitter for memory.
Green tea – Contains caffeine for alertness plus L-theanine for calm focus.
Turmeric – Its active compound, curcumin, may cross the blood-brain barrier and support mood.
Whole grains – Oats, quinoa, and brown rice deliver steady glucose, the brain’s preferred energy source.

Key Vitamins, Minerals, and Micronutrients for Brain Health

Vitamins

Vitamin B1 (Thiamine) – Supports energy production for brain cells.
Vitamin B6 (Pyridoxine) – Helps produce neurotransmitters like serotonin and dopamine.
Vitamin B9 (Folate) – Important for brain development and cognitive function.
Vitamin B12 (Cobalamin) – Vital for nerve protection and healthy brain signaling.
Vitamin C – A strong antioxidant that helps protect neurons from oxidative stress.
Vitamin D – Supports mood balance and brain cell communication.
Vitamin E – Antioxidant that helps protect brain cells from damage.
Vitamin K – Found in leafy greens, it supports brain cell membranes and cognitive function.

Minerals
9. Magnesium – Helps with relaxation, learning, and healthy nerve signaling.
10. Zinc – Plays a role in neurotransmission and memory.
11. Iron – Carries oxygen to the brain; low levels can impair focus and energy.
12. Copper – Supports enzymes involved in brain signaling.
13. Selenium – Antioxidant mineral that may help protect against oxidative stress in the brain.
14. Calcium – Essential for neurotransmitter release and brain communication.

Other Micronutrients & Compounds
15. Choline – Used to make acetylcholine, a neurotransmitter involved in memory.
16. Omega-3 fatty acids (DHA & EPA) – Crucial for neuron structure and signaling.
17. CoQ10 – Helps generate energy in brain cells.
18. Alpha-lipoic acid (ALA) – Antioxidant that supports energy and neuron health.
19. Lutein & Zeaxanthin – Carotenoids found in leafy greens that may protect brain tissue.
20. Polyphenols (like flavonoids in berries) – Plant compounds that support circulation and protect neurons.

Lifestyle

How can I naturally improve focus and memory?
Simple lifestyle choices make a big difference. Regular exercise, quality sleep, staying hydrated, and reducing stress all support sharper focus. Adding herbal allies like ginkgo, lion’s mane, or rosemary may also help maintain memory and clarity.

Regular exercise – Boosts blood flow, oxygen, and neurogenesis (the creation of new neurons).
Adequate sleep – 7–9 hours nightly helps consolidate memory and clear brain waste.
Stress management – Practices like meditation and yoga lower cortisol and improve focus.
Mental stimulation – Reading, puzzles, and learning new skills keep neural pathways strong.
Social connection – Positive relationships and conversation activate multiple brain regions.
Time outdoors – Nature exposure reduces stress and improves creativity.
Proper hydration – Even mild dehydration can impair memory and attention.
Listening to music – Enhances mood, creativity, and even long-term memory.
Mindful eating – Slowing down and savoring meals helps regulate appetite and supports gut-brain balance.
Consistent routines – Daily rhythms support circadian health and brain function.

Herbal Friends

What herbs are best for brain and cognitive health?

Several herbs are traditionally used to support memory, focus, and overall brain function. Popular options include ginkgo biloba for circulation, bacopa monnieri for learning and concentration, and lion’s mane mushroom for nerve support. Adaptogens like ashwagandha and rhodiola help the brain adapt to stress, while rosemary and gotu kola are often used to promote clarity and alertness. Herbs such as reishi, turkey tail, and butterfly pea flower also provide antioxidant support that can benefit long-term brain health.

Ginkgo biloba – Supports circulation to the brain and may help memory.
Bacopa monnieri – Traditionally used for focus and cognitive endurance.
Lion’s mane mushroom – May support nerve growth and mental clarity.
Reishi mushroom – Often called the “mushroom of immortality,” it supports stress resilience, sleep, and balanced mood.
Turkey Tail mushroom – Rich in polysaccharides that may support the gut-brain connection and immune health, indirectly benefiting cognition.
Butterfly pea flower – A vibrant blue flower traditionally used in teas; it contains antioxidants that may protect the brain from oxidative stress.
Rosemary – The scent and extract are linked to alertness and memory.
Gotu kola – Used in traditional medicine to support brain and nervous system health.
Ashwagandha – Helps the brain adapt to stress and supports calm focus.
Rhodiola rosea – Supports endurance, resilience, and mental performance.
Green tea extract – Combines antioxidant protection with gentle stimulation.
Sage – Traditionally used for memory and concentration.
Tulsi (Holy Basil) – Supports stress balance and overall mental well-being.

Supporting Supplements

What supplements are good for cognitive support?

Commonly used supplements for brain health include omega-3 DHA, magnesium, phosphatidylserine, creatine, and B vitamins. These nutrients help support energy, communication, and overall brain resilience.

Omega-3 DHA/EPA – Essential for neuron health and communication.
Phosphatidylserine – A phospholipid that helps maintain healthy cell membranes in the brain.
Creatine – Provides quick energy to brain cells, supporting cognitive performance.
Magnesium – Vital for relaxation, learning, and neuroprotection.
B-complex vitamins – Crucial for energy metabolism and neurotransmitter production.
Vitamin D – Supports brain development, mood, and cognition.
Acetyl-L-carnitine (ALCAR) – May support energy and memory function in the brain.
CoQ10 – An antioxidant that helps fuel brain cells and reduce oxidative stress.
Choline (Alpha-GPC or CDP-Choline) – Supports memory, focus, and acetylcholine production.
Curcumin (from turmeric) – An antioxidant compound that supports overall brain health and helps maintain a balanced internal environment.

Supporting Recipe

🥗 Brain-Boosting Chicken, Quinoa & Veggie Bowl

When it comes to supporting brain health, a colorful plate really can make a difference. This nourishing bowl combines vibrant vegetables, healthy fats, and brain-boosting nutrients in one satisfying meal. Quinoa provides steady energy, while avocado and walnuts offer omega-3s and antioxidants. A golden turmeric dressing ties it all together, adding both flavor and tradition. To make it a hearty, protein-rich dish, we add grilled chicken, perfect for fueling focus and keeping you satisfied throughout the day.

Ingredients

Serving Size 2 bowls | Time: 30 minutes

1 cup cooked quinoa (rich in B vitamins and steady energy)
1 cup steamed broccoli (antioxidants and vitamin K)
½ cup roasted sweet potato cubes (beta-carotene and slow-digesting carbs)
½ avocado, sliced (healthy fats for circulation)
2 tbsp pumpkin seeds (magnesium and zinc for brain signaling)
2 tbsp walnuts (omega-3s for memory support)
1 tbsp crumbled feta or goat cheese (optional, for flavor and choline)
1 large chicken breast, grilled and sliced (lean protein to balance the bowl)
Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp turmeric, pinch of black pepper

Supplies

Pot for cooking quinoa
Steamer or roasting pan
Grill pan or skillet for chicken
Knife and cutting board
Small bowl for dressing

Directions

Cook quinoa according to package instructions.
While quinoa cooks, steam broccoli and roast sweet potato cubes until tender.
Season chicken breast lightly with salt and pepper, then grill or pan-sear until cooked through. Slice into strips.
Prepare dressing by whisking olive oil, lemon juice, turmeric, and black pepper together.
Divide quinoa into bowls and top with broccoli, sweet potatoes, avocado, pumpkin seeds, walnuts, feta (if using), and grilled chicken.
Drizzle with dressing, toss lightly, and enjoy warm.

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About The Author

Shae, our Customer Service Director and Social Media Manager, has been with RidgeCrest since 2016. Shae is a licensed massage therapist, and guides the customer care team, is our culture caretaker, and serves as our creative oracle across social media, blogs, and meditations. She describes herself as creative, thoughtful, nature-loving, compassionate, and nurturing. Her favorite herbs are Ginger and Lavender, and she proudly recommends SereniZen® (formerly Anxiety Free), PhysiQOL™, SinusClear®, and Belly Be Happy®.

Click to meet the team.

Learn More

Disclaimer: This content is for educational purposes only and is intended to support the understanding of an already healthy body. It is not intended to diagnose, treat, cure, or prevent any disease. If you have or suspect a medical condition, or are considering changes to your health routine, please consult a licensed healthcare professional. This information has not been reviewed or approved by the Food and Drug Administration (FDA).

Land Acknowledgement

We acknowledge that we operate on the ancestral lands of the Shoshone, Goshute, and Ute peoples. We recognize their deep connection to this land.