Natural ways to boost cognitive function -
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:. For more on staying sharp as you age, read A Guide to Cognitive Fitness , a Special Health Report from Harvard Medical School. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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In this Special Health Report, Harvard Medical School doctors share a six-step program that can yield important and lasting results. From simple and specific changes in eating to ways to challenge your brain, this is guidance that will pay dividends for you and your future.
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However, more research in humans is needed. Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.
A study of 30 healthy people found that those who consumed dark chocolate containing mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids That will help ensure it contains larger amounts of antioxidants like flavonoids.
Summary Cocoa is high in antioxidants that may help improve memory performance. There are many fun, simple and even delicious ways to improve your memory. Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.
Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Research suggests that there are various ways to develop crucial skills related to human intelligence. Explore some of the activities that can boost…. Is it an actual physiological change in the body or more of a placebo effect?
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Nutrition Evidence Based 14 Natural Ways to Improve Your Memory. Medically reviewed by Deborah Weatherspoon, Ph. Eat less added sugar. Try a fish oil supplement. Make time for meditation. Maintain a moderate weight. Get enough sleep. Practice mindfulness. Drink alcohol in moderation.
Train your brain. Limit refined carbs. Get your vitamin D levels tested. Choose anti-inflammatory foods. Consider curcumin. Add some cocoa to your diet. The bottom line. How we reviewed this article: History. Feb 14, Written By Jillian Kubala MS, RD. May 17, Medically Reviewed By Deborah Weatherspoon, Ph.
Share this article. Read this next. Medically reviewed by Karin Gepp, PsyD. Older adults who moved frequently also scored higher on memory and thinking tests in a recent study published in Neurology. For these reasons, the Centers for Disease Control and Prevention CDC recommends minutes of moderate-intensity exercise a week for adults 65 and older, or 75 minutes of vigorous exercise.
And ultraprocessed foods are all around us, accounting for 71 percent of all packaged foods. Likewise, diets based around whole foods have been tied to cognitive improvement. Mediterranean diets of olive oil, nuts, fatty fish, lean meats, fruits and vegetables, legumes, and low-fat dairy products were associated with better cognition in middle-aged adults, according to University of San Antonio researchers.
For reasons that are still not fully understood, maintaining strong relationships and social bonds has consistently been shown to increase cognitive performance and delay the onset of dementia. The effects of social interaction on cognition can be immediate: One Pennsylvania State University study found that adults between ages 70 and 90 scored better on cognitive performance tests on days when they had more social interaction.
Over a longer period of time, social interaction can grow grey matter. Social engagement was also linked to more grey brain matter and less cognitive decline in a Journal of Gerontology study. High blood pressure is bad for your brain. Unfortunately, long-term studies compiled by the National Institute on Aging NIA found that people who had high blood pressure in their 40s, 50s, and 60s were more likely to have dementia in their 70s, 80s, and 90s.
Harvard Health notes a number of studies that show that even people in their 70s and 80s are still able to slow cognitive decline by improving their blood pressure.
The National Institute of Neurological Disorders and Stroke recommends that adults get hours of sleep each night to maintain healthy brain function. Getting too little impairs brain activity and inhibits communication between neurons, making it harder to learn, remember things, and concentrate.
Too much sleep can leave you groggy and in a brain fog. Diabetes is linked to nerve damage across the body, including in the brain.
Cognittive government websites often end in. Natutal or. The site is secure. Cognitive Boosting metabolism with fruits — the ability to cognitibe think, learn, cognktive remember Natural ways to boost cognitive function is an important component of performing everyday activities. Cognitive health is just one aspect of overall brain health. A growing body of scientific research suggests that the following steps are linked to cognitive health. Small changes may really add up: Making these part of your routine could help you function better.Natural ways to boost cognitive function -
To boost your mood and brain function, make an effort to maintain relationships, and reach out to others often. Try finding a community that you can actively engage in, such as a church or faith group, fitness center, sports team, volunteer organization, etc.
Intentionally seek out and spend time with positive people. Playing with children and pets is another great stress-reducer that can make life more playful and help you take things less seriously.
Doing these types of things is associated with enhanced memory among older people. Nootropics may come in handy. Each nootropic supplement works in a unique way and has its own specific mechanisms of actions.
Many are capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain, such as:. This allows these supplements to increase energy and motivation, promote blood flow, and help protect the brain from oxidative stress — another option for how to improve memory. Researchers have found that a number of lifestyle habits and health conditions are often associated with memory loss.
How can I sharpen my memory? This is a great question considering that memory plays a role in learning, decision making and even maintaining relationships.
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Axe on Pintrest 3 Share on Email Print Article 5. Cognitive health is just one aspect of overall brain health. A growing body of scientific research suggests that the following steps are linked to cognitive health.
Small changes may really add up: Making these part of your routine could help you function better. Preventing or controlling high blood pressure , not only helps your heart, but may help your brain too.
Decades of observational studies have shown that having high blood pressure in midlife — the 40s to early 60s — increases the risk of cognitive decline later in life. In addition, the SPRINT-MIND study, a nationwide clinical trial, showed that intensive lowering of blood pressure even below the previous standard target of for systolic blood pressure lowers the risk for mild cognitive impairment, which is a risk factor for dementia.
High blood pressure often does not cause signs of illness that you can see or feel. Routine visits to your doctor will help pick up changes in your blood pressure, even though you might feel fine.
To control or lower high blood pressure, your doctor may suggest exercise, changes in your diet, and if needed — medications. These steps can help protect your brain and your heart. A healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes.
It may also help keep your brain healthy. In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products.
You should also limit solid fats, sugar, and salt. Be sure to control portion sizes and drink enough water and other fluids.
Researchers are looking at whether a healthy diet can help preserve cognitive function or reduce the risk of Alzheimer's. For example, there is some evidence that people who eat a Mediterranean diet have a lower risk of developing dementia.
In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging. Researchers have developed and are testing another diet, called MIND , a combination of the Mediterranean and DASH Dietary Approaches to Stop Hypertension diets.
Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you:. In one study, exercise stimulated the human brain's ability to maintain old network connections and make new ones that are vital to cognitive health.
Other studies have shown that exercise increases the size of a brain structure important to memory and learning, resulting in better spatial memory. Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than nonaerobic stretching and toning exercise. Federal guidelines recommend that all adults get at least minutes 2.
Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries. Check with your health care provider if you haven't been active and want to start a vigorous exercise program. Being intellectually engaged may benefit the brain.
People who engage in personally meaningful activities , such as volunteering or hobbies, say they feel happier and healthier. Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.
Some of the research on engagement in activities such as music, theater, dance, and creative writing has shown promise for improving quality of life and well-being in older adults, from better memory and self-esteem to reduced stress and increased social interaction.
However, a recent, comprehensive report reviewing the design and findings of these and other studies did not find strong evidence that these types of activities have a lasting, beneficial effect on cognition.
Additional research is needed, and in large numbers of diverse older adults, to be able to say definitively whether these activities may help reduce decline or maintain healthy cognition. Lots of activities can keep your mind active. For example, read books and magazines. Play games. Take or teach a class.
Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer's disease , but they can be fun!
Some scientists have argued that such activities may protect the brain by establishing "cognitive reserve. Some types of cognitive training conducted in a research setting also seem to have benefits.
For the Advanced Cognitive Training for Independent and Vital Elderly ACTIVE trial , healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training.
The sessions improved participants' mental skills in the area in which they were trained with evidence suggesting these benefits persisted for two years.
Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking as evidence to back up such claims is evolving.
There is currently not enough evidence available to suggest that computer-based brain training applications offered commercially have the same impact on cognitive abilities as the ACTIVE study training.
NIA and other organizations are supporting research to determine whether different types of cognitive training have lasting effects.
For more information, see Participating in Activities You Enjoy. Connecting with other people through social activities and community programs can keep your brain active and help you feel less isolated and more engaged with the world around you.
Participating in social activities may lower the risk for some health problems and improve well-being. People who engage in personally meaningful and productive activities with others tend to live longer, boost their mood, and have a sense of purpose.
Studies show that these activities seem to help maintain their well-being and may improve their cognitive function. So, visit with family and friends.
Consider volunteering for a local organization or join a group focused on a hobby you enjoy. Join a walking group with other older adults.
Check out programs available through your Area Agency on Aging , senior center, or other community organizations. Increasingly, there are groups that meet online too, providing a way to connect from home with others who share your interests or to get support.
We don't know for sure yet if any of these actions can prevent or delay Alzheimer's and age-related cognitive decline. Still, some of these have been associated with reduced risk of cognitive impairment and dementia.
Yes, Naturak it comes to staying mentally sharp Natursl focused, eating plenty of Allergy relief supplements foods matters, especially for our gray xognitive. Natural ways to boost cognitive function hoost and the brain are tightly connected, and when we focus on giving our bodies whole, nutritious foods, we help take care of both. Which foods are best for your brain? Among the top brain-healthy foods are fruits, veggies, oils and even chocolate yes, chocolate! Related: Can Reduced Brain Activity Boost Longevity? Mayo Clinic offers appointments in Arizona, Florida and Cohnitive and at Mayo Clinic Health Booost locations. Can't find your car keys? Forget your grocery list? Can't remember the name of the personal trainer you liked at the gym? You're not alone. Everyone forgets things once in a while.
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