Forgetful? Try these science-backed strategies to boost brain function
What’s good for the body tends to be good for the brain – and most of us know that we should get enough sleep, eat a healthy diet and get some exercise to boost our health (and therefore, protect our cognitive function). But what does science tell us about other steps we can take to bolster our memory? Happily, there’s a multitude of research around this – and here are five of the best evidence-backed easy wins.
Eat walnuts
Eating walnuts for breakfast could improve brain function throughout the day, a new study has shown. Researchers at the University of Reading found that eating 50g of walnuts at the start of the day led to faster reaction times and better memory performance later in the day, when compared to eating breakfast without nuts. Why? It’s all down to the walnut’s unique mix of nutrients, says nutritionist Rob Hobson, author of Unprocess Your Family Life.
“This study adds to the growing body of research highlighting the brain-boosting potential of walnuts,” he explains. “The combination of omega-3 fatty acids, polyphenols and protein they contain appears to support brain function, particularly memory, later in the day. While the exact mechanisms are still being explored, these nutrients are known to help reduce inflammation and improve communication between brain cells. Interestingly, the memory benefits didn’t show up immediately after eating walnuts but became noticeable several hours later, suggesting that it takes time for their nutrients to take effect. This makes walnuts a simple and effective addition to a brain-friendly diet.”
Try cardio
Exercise isn’t just good for your body – it’s a game-changer for memory, says Good Housekeeping’s Dr Mo Khaki. “Research has found that aerobic exercise, such as brisk walking, jogging, swimming or cycling, directly impacts the hippocampus – the brain’s centre for memory and learning,” he explains. “A study showed that adults who engaged in regular aerobic exercise increased the size of their hippocampus, effectively reversing age-related shrinkage.”
How much should we exercise should we doing for brain health? The NHS recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week; recent research by University College London and the University of Oxford suggests that just 30 minutes of exercise can boost brain performance for 24 hours.
Embrace challenge
Your brain thrives on challenges. Cognitive flexibility – the ability to shift thinking and adapt to new information – is a key marker of mental sharpness. Build puzzles into your daily life – sudoku, jigsaw puzzles and crosswords all challenge the brain.
Learn something new
Memory strength is just like muscular strength – the more you use it, the stronger it gets! But you do need to keep your brain challenged for this strengthening to take place – which is why learning a new skill, and practising it regularly, is always on the list of steps to improve memory. Try Duolingo for languages, take up an instrument you’ve always wanted to play, learn to bake or paint. Modern technology has its place, but try pausing before reaching for your phone to ask Google. Search your own brain first! This process helps reinforce the neural pathways in your brain.
Turn off your satnav
Scary as it may be, it might time to rely on your own navigation skills rather than outsourcing them to Google maps or Waze. Recent research has found that taxi drivers working before assistance from the internet was possible have a lower incidence of Alzheimer’s.
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