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The 30 Day Brain Fix Challenge

The 30 Day Brain Fix Challenge

The 30 Day Brian Fix

At SHINE Health our mission is to help Canadians determine the best personalized supplement regimen to support their optimum health. Through the answers that thousands of individuals have provided over the last several months in our SHINE Personalized Supplement Questionnaire we have identified that mental health is one of the biggest issues that Canadians across the country are concerned about.

For that reason we’ve put together a 30-day Brain Fix Challenge.

Proponents of integrative and holistic health understand that the body can only be as healthy as the mind…and vice versa.

For example, emerging research is only just beginning to recognize the very real connection between brain and gut health, also referred to as the gut/brain connection.

When an individual is plagued with issues of the mind, including mood, focus and memory it can become an all-encompassing problem. It becomes difficult to make decisions that promote the health of the body as a whole when we lack vitality and the ability to think clearly.

It is all too common for individuals who are experiencing even mild mental health issues to self-medicate and potentially abuse substances such as drugs, alcohol, caffeine and even food. This process of self-medicating can lead to worsening symptoms that begin a downward spiral if not quickly course corrected.

Issues of the mind affect every area of our lives. From our personal relationships to our business ventures, we depend on the proper function of our minds to make decisions, accomplish tasks and experience positive emotions.  When these basic functions are compromised in any way, life can become difficult to navigate.

Often mental health challenges are serious enough that they require pharmaceutical intervention. This is a good and appropriate response that should never have any associated stigma, especially from the holistic health community.

As promoters of integrative health we understand the importance of multi-faceted approaches to support brain health and believe that integration of dietary, lifestyle, supplement and/or pharmaceutical approaches offer the best outcomes.

That is why our 30-Day Brain Fix Challenge consists of 4 easy tasks that promote this holistic approach to health.

For the next 30 days we will be focusing on…

1. Hydration

Most of us are walking around chronically dehydrated which can affect our mood, focus and even our memory.

For the Brain Fix Water Challenge take your weight in pounds and divide it by 2. This will give you the number of ounces of water you can aim to drink in a day. 

Go to our Facebook page and post a picture with you and your water bottle and the comment “Brain Challenge-I’m in!”. All comments will be entered in a draw to win a pretty cool CrazyCap water bottle. Draw will occur March 31, 2020. 

2. Eliminating Refined Sugar

Refined sugar can create huge challenges for our body and brain resulting in fluctuating blood sugar, hormone imbalance and sleep issues which can all lead to symptoms of low mood, lack of focus and memory issues.

For the next 30 days aim to remove all refined sugar from your diet. This includes all pop, juice, cakes, energy drinks, cookies, candies, pastries, muffins and sugar in your coffee.

3. Movement

Leading a sedentary lifestyle can contribute to mental health issues. For the next 30 days aim to get outside for a walk or other activity for 30 mins per day no less than 3 times a week. The fresh air and sunlight can do amazing things for mood and energy.

This time of year it is especially important to soak up whatever sun we can find so throw on your most Canadian toque and get out there!

4. Supplements

Best fish oil supplement

There are a number of supplements that work well to support brain health and improve mental focus. For this challenge start by choosing one or two of the following supplements to add to your brain health regime.

Omega 3 (available as both plant and fish source) will help to promote healthy mood balance, cognitive health and brain function. The active ingredients of DHA and EPA work together to give the body what it naturally needs for optimum health. A therapeutic dose is 1500-3000 mg per day of combined EPA and DHA. This product is great for overall health and specific stress symptoms of low mood and feeling sluggish.

Omega 3 vegan plant source


Omega fish oil supplement

Bacopa has been used in Ayurvedic medicine for centuries to improve memory and reduce anxiety. It has been noted for its antioxidant and anti-inflammatory properties as well as cognitive support. A standard dose of Bacopa is 300mg-600mg per day with maximum benefit being noted after 6 weeks of use.

Bacopa supplement

Ashwagandha is used in herbal medicine as an adaptogen to help increase energy and resistance to stress including mental and physical fatigue related to stress. Apoptogenic herbs are especially powerful because they adapt to what the body needs them to do by normalizing responses and bringing the body back into balance.

A therapeutic dose is 300-600mg/day. This product is great for those who need a super effective buffer against stress and who feel like their energy and immune function are not where they should be.

Ashwagandha supplement

REMEMBER to Go to our Facebook page and post a picture with you and your water bottle and the comment “Brain Challenge-I’m in!”. All comments will be entered in a draw to win a pretty cool CrazyCap water bottle. Draw will occur March 31, 2020. 

Which personalized supplements are right for you? Take our free personalized Health Quiz to find out. We would love to get to know you better and support your health goals!

Personalized health quiz for supplements 

If you haven’t yet taken our health quiz you can follow the link here. Our quiz will give you insight into the best supplements for your current health and lifestyle. Learn more at SHINE Health

At Shine health we are all about living our best lives. Our Scientific Advisory Board consists of a Holistic Nutritionist, Naturopathic Doctor, Integrative Medical Doctor, and Pharmacists. Experts who are passionate about improving the health of all Canadians. Our aim is to serve our community through the most up to date, science backed information on health and supplementation. Learn more About Us.

Kathy Ryan is a Registered Holistic Nutritionist with over 15 years experience in the health and wellness industry. Her primary focus has been on women's health including weight management, hormone and autoimmune issues. Over the years she has had opportunity to work with and learn from some of the leading natural health experts in these areas. She is currently a writer, speaker and group coach who believes the combination of nutrition, lifestyle, mindset and personalized supplementation regimes leads to the healthiest and happiest outcomes.