It was once believed that brain function peaked during early adulthood and then slowly declined, leading to lapses in memory and brain fog during your golden years. Now it’s known that our modern lifestyle plays a significant role in contributing to cognitive decline, which is why exposure to toxins, chemicals, poor diet, lack of sleep, stress, and much more can actually hinder the functioning of your brain.
1. EAT RIGHT
The foods you eat – and don’t eat – play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoiding sugar and grain carbohydrates.
For instance, curry, celery, broccoli, cauliflower and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells.
Increasing your animal-based omega-3 fat intake and reducing consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio, is also important. I prefer krill oil to fish oil, as krill oil also contains astaxanthin, which not only protects the omega-3 fats from oxidation but also appears to be particularly beneficial for brain health.
Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage.
During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain-derived neurotrophic factor, triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning.
Regular exercise not only improved blood flow to the brain. To get the most out of your workouts, a comprehensive program that includes high-intensity interval exercise, strength training, stretching, and core work, along with regular intermittent movement.
3. STOP MULTITASKING
Used for decades to describe the parallel processing abilities of computers, multitasking is now shorthand for the human attempt to do simultaneously as many things as possible, as quickly as possible. Ultimately, multitasking may actually slow you down, make you prone to errors as well as make you forgetful.
Research shows you actually need about eight seconds to commit a piece of information to your memory, so if you’re talking on your phone and carrying in groceries when you put down your car keys, you’re unlikely to remember where you left them.
The opposite of multitasking would be mindfulness, which helps you achieve undistracted focus. Students who took a mindfulness class improved reading comprehension test scores and working memory capacity, as well as experienced fewer distracting thoughts.
If you find yourself trying to complete five tasks at once, stop yourself and focus your attention back to the task at hand. If distracting thoughts enter your head, remind yourself that these are only “projections,” not reality, and allow them to pass by without stressing you out. You can then end your day with a 10- or 15-minute meditation session to help stop your mind from wandering and relax into a restful sleep.
4. GET A GOOD NIGHT’S SLEEP
Sleep is also known to enhance your memories and help you “practice” and improve your performance of challenging skills. In fact, a single night of sleeping only four to six hours can impact your ability to think clearly the next day.
The process of brain growth, or neuroplasticity, is believed to underlie your brain’s capacity to control behavior, including learning and memory. Plasticity occurs when neurons are stimulated by events, or information, from the environment. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity.
Furthermore, certain forms of long-term potentiation, a neural process associated with the laying down of learning and memory, can be elicited in sleep, suggesting synaptic connections are strengthened while you slumber.
As you might suspect, this holds true for infants too, and research shows that naps can give a boost to babies’ brainpower. Specifically, infants who slept in between learning and testing sessions had a better ability to recognize patterns in new information, which signals an important change in memory that plays an essential role in cognitive development. There’s reason to believe this holds true for adults, too, as even among adults, a mid-day nap was found to dramatically boost and restore brainpower.
5. PLAY BRAIN GAMES
If you don’t sufficiently challenge your brain with new, surprising information, it eventually begins to deteriorate. What research into brain plasticity shows us, however, is that by providing your brain with appropriate stimulus, you can counteract this degeneration.
If you decide to try brain games, ideally it would be wise to invest at least 20 minutes a day, but no more than five to seven minutes is to be spent on a specific task. When you spend longer amounts of time on a task, the benefits weaken. According to expert, the primary benefits occur in the first five or six minutes of the task. The only downside to brain games is that it may become just another “task” you need to fit into an already busy day. If you don’t enjoy brain games, you can also try learning a new skill or hobby.
6. MASTER A NEW SKILL
Engaging in “purposeful and meaningful activities” stimulates your neurological system, counters the effects of stress-related diseases, reduces the risk of dementia and enhances health and well-being. A key factor necessary for improving your brain function or reversing functional decline is the seriousness of purpose with which you engage in a task. In other words, the task must be important to you, or somehow meaningful or interesting — it must hold your attention.
For instance, one study revealed that craft activities such as quilting and knitting were associated with decreased odds of having mild cognitive impairment. Another study, published earlier this year, found that taking part in “cognitively demanding” activities like learning to quilt or take digital photography enhanced memory function in older adults. The key is to find an activity that is mentally stimulating for you. Ideally this should be something that requires your undivided attention and gives you great satisfaction… it should be an activity that you look forward to doing, such as playing a musical instrument, gardening, building model ships, crafting or many others.
7. TRY MNEMONIC DEVICES
Mnemonic devices are memory tools to help you remember words, information or concepts. They help you to organize information into an easier-to-remember format. Try:
- Acronyms (such as PUG for “pick up grapes”)
- Visualizations (such as imagining a tooth to remember your dentist’s appointment)
- Rhymes (if you need to remember a name, for instance, think “Shirley’s hair is curly)
- Chunking, which is breaking up information into smaller “chunks” (such as organizing numbers into the format of a phone number)