Brain fog, poor memory, and a lack of mental clarity are frustrating to deal with as you age. Declining cognitive function has a negative impact your work and personal life as details become harder to remember and those close to you struggle to understand what you’re going through.
The good news, though, is that your brain is malleable. Research shows that with the right approach, you can improve your cognitive abilities and maintain your mental performance as you get older.
Get Moving: Exercise Does More Than Build Muscle
Regular physical activity significantly benefits your brain. When you exercise, you’re not just helping your body – you’re giving your brain exactly what it needs to function at its best. Studies have shown that regular exercisers have better memories, can concentrate better, and can make better decisions.
Working out improves blood flow to the brain, which means more oxygen and nutrients reach the neurons.
An increase in blood flow to the brain causes the release of BDNF, a chemical that promotes cell growth and improves communication in the brain. That means working out every day can make the hippocampus bigger. The hippocampus is the brain area in charge of remembering and learning.
The best part? You can get what you want without running races. Light exercise, like swimming or walking fast, can make a difference. Combine your workout with some social activity. For example, you could join a dance class or a camping group. Exercising alone positively affects the brain, but the positive effects are multiplied when you add the social connection.
Feed Your Brain Right
Your brain uses about 20% of your body’s energy, making proper nutrition crucial for cognitive function. The food you eat has a big impact on how well your brain functions, from concentration, memory, and problem-solving skills.
You should eat foods rich in omega-3 fatty acids, such as fish, nuts, and seed, which your brain uses to build and repair cells. Add plenty of fruits and vegetables to your diet, too, as they’re loaded with antioxidants that protect your brain cells from damage. Spices, like turmeric and rosemary, have also shown promise in supporting brain health.
Another important aspect of brain nutrition is maintaining stable blood sugar levels. When your blood sugar fluctuates too much, it can leave you feeling foggy and unfocused. Try to eat regular meals and avoid processed foods that cause sharp spikes and crashes in blood sugar.
Quality Sleep: Your Brain’s Reset Button
Sleep isn’t just rest for your body. During sleep, your brain consolidates memories, processes information from the day, and clears out toxins that can impair cognitive function.
The quantity and quality of your sleep play an important role in the health of your brain. You should aim for 7-9 hours each night in a dark, quiet room. Your brain strengthens new connections during sleep, so if you’re learning something new, a good night’s rest helps cement that knowledge in your memory.
Waking up with gradually increasing light also helps, as it optimizes your cortisol levels, setting you up for better mental performance throughout the day. Consider using a sunrise alarm clock if you live in a building that doesn’t have much natural sunlight.
Natural Supplements That Support Brain Health
A healthy lifestyle forms the foundation of cognitive function, but there are certain natural supplements that can support your brain. Two of these options are bacopa and lion’s mane mushroom. These natural nootropics, substances that enhance brain function, have been studied for their cognitive benefits.
Bacopa monnieri, an herb used in traditional medicine, has been shown to affect memory and learning. Research indicates it helps your brain process information more efficiently and may reduce anxiety, improving mental performance.
Lion’s mane mushroom complements these effects by supporting nerve growth and repair in the brain, potentially improving focus and mental clarity. If you’re considering dosage, knowing how much lion’s mane is too much is essential to use it safely and get the best results.
Keep in mind that supplements work best when paired with healthy lifestyle habits. They’re meant to enhance, not replace, the benefits of proper nutrition, exercise, and sleep. Always consult with a healthcare provider before starting any supplement regimen, especially if you’re taking other medications.
Making These Changes Work for You
The most effective way to boost your brainpower is to combine these different approaches. Start with one or two changes that feel most manageable to you. For example, you could begin by taking a daily walk and adjusting your sleep schedule. Once these become habits, you can gradually incorporate other strategies.
Remember that your brain needs consistency to adapt and improve. Small, regular actions often bring better results than sporadic, intense efforts. Pay attention to how changes affect your mental performance – everyone’s brain responds slightly differently to various interventions.