Maintaining cognitive fitness is an important factor that can have a big impact on all areas of our life and wellbeing, not just our working world.
There are five major domains involved in cognitive function:
• Executive function (the ability to plan, organise and be creative)
• Working memory (the “workspace” of the mind, where relevant information is stored, to be returned to when needed)
• Episodic memory (the ability to recall events, people, and places in context to a relevant situation)
• Attention (the ability to focus)
• Processing speed (the ability to act with speed and accuracy which impacts our verbal fluency and articulation, and the rate of engagement of our thinking processes).
Although many people think cognitive decline is normal as we age, brain power can actually be improved at any age. This is due to something called ‘neuroplasticity’ which enables the brain to adjust and transform.
Here we share some top tips on how to improve memory, enhance mental performance, and boost your brain power:
Sleep well and for long enough
During sleep, the brain consolidates memories of recently acquired information. Getting enough sleep will help complete the full spectrum of nocturnal cycles that are essential to support optimal brain and body functioning during the waking hours. The brain may benefit so much from sleep perhaps because more energy is available, or because distractions and new inputs are fewer.
The brain also forms new pathways during sleep, and studies have shown that getting the right amount of sleep helps with learning, problem-solving skills, and memory.
Many experts recommend that adults get between seven-to-eight hours of sleep every night and that teenagers aim for at least nine hours. A lack of sleep is associated with poorer working memory, and slower reaction and processing times, with studies showing that people take longer to finish tasks when they haven’t had enough good quality sleep. For more tips on sleeping well check out the Sleep Health Support page.
Get enough exercise
In general, anything that is good for your heart is great for the brain: movement is healthy for the mind. One study even found that aerobic exercise training increased brain volume in aging humans.
Staying fit and getting plenty of aerobic exercise is an important recommendation by neurologists to sustain brain health and even potentially improve processing speeds. A regular cardio routine, which will increase blood flow to the brain, has also been linked to an increase in new neurons in the hippocampus, which is a part of the brain used for learning and processing.
Aim for 150 minutes of moderate aerobic exercise per week (this can be broken down into 30 minutes 5 days per week for example). Find what works for you and stick to it. If you go to dance classes, or dance-based fitness classes they have additional cognitive benefits: learning new steps, coordinating your body in the right way, and remembering the moves, all support additional areas of your brain function.
Eat the right foods
Along with the right amount of exercise, it is important to maintain a healthy, balanced diet. In particular, the Mediterranean diet, with its rich combination of foods that are high in healthy unsaturated fats (olive oil, fish, and nuts) has been linked to optimal cognitive function throughout the aging process. However, it is also worthwhile to additionally focus on specific foods linked to brain health. These include:
Berries
Berries are packed with antioxidants and polyphenols, which protect the brain from oxidative stress. Other great antioxidant and polyphenol-rich foods include pomegranate juice and dark chocolate.
Nuts and seeds
Nuts, especially walnuts, and seeds are a great source of vitamins and minerals that help maintain cognitive function.
Beetroots - Beets can help increase blood flow to the brain, which may help improve cognition.
Oily fish
Omega-3 essential fatty acids, such as DHA, are essential for brain function. Deep-water fish such as salmon, sardines, and herring are good sources. For those not wishing to consume fish, flaxseeds are a good source of the essential Omega-3s.
Keep your mind active
Well into adulthood, the brain continues making new connections. Learning a new skill builds new connections and mastering those skills actually strengthens the connections in a way that makes the information travel across the brain more quickly.
Some studies have shown that taking up a musical instrument is a powerful way of developing strong connections across different areas of the brain. The belief is that because musical training involves the coordination of so many specific areas (visual, auditory and motor) that this boosts even stronger connections in the brain.
Maintain social networks
We’re not talking social media here: maintaining an in-person active social life is good for enhancing cognitive abilities. Discussing topics with friends and actively participating in conversations involves quick thinking.
Taking part in societies, clubs and classes that reflect your hobbies and interests all help support your social capabilities and in turn your cognitive health. Maintaining strong social networks and connections is a great way to keep mentally challenged.
Regular cognitive training
The rule that “neurons that fire together, wire together” suggests that cognitive training should help boost our brain power. There are many websites and apps dedicated to timed games for reasoning, memory, language and processing speeds.
Some video games might also improve general mental agility, especially those which require motor control, visual search, working memory, long-term memory and decision making. They also assist neuroplasticity, attention and specifically the ability to control and switch attention among different tasks.
Strategy games such as chess and checkers, number puzzles and cryptic crosswords are also great ways to give your brain a regular workout. Pick your favourite and do bit of brain training every day.
Try meditation
Another form of mental training which will benefit your overall wellbeing is meditation. In this mindfulness-based training, you can learn to build your levels of concentration by focusing on one object, or on a particular body sensation, or a specific breathing pattern.
Some people find that repeating a mantra (or a relevant phrase) in their head is helpful in supporting their meditative practice. Whichever type of meditation works for you try to build in at least 10 minutes a day for this brain-supportive activity.
Manage your stress levels
Neuroscientists have discovered that chronic stress and high levels of cortisol can negatively affect the brain. A wide range of studies have confirmed the importance of maintaining healthy brain structure and connectivity by reducing chronic stress, which in turn lowers cortisol. Yoga is a great way to destress and has been proven to lower cortisol levels and reduce feelings of chronic stress.
For more tips on managing stress and anxiety check out the Stress and Mood Health Support page.
Nootropics
Nootropics are supplements that may help to increase focus, attention, memory, and motivation. These include Bacopa Monnieri (Brahmi plant extract), L-theanine, and ginseng.
For additional support, discover Focus & Energy – a unique combination of vitamins, minerals and botanicals specially formulated to support your concentration and energy levels.
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