She Strengthens

Unlock the Secrets to a Sharper Mind

Are you tired of those frustrating “brain fog” moments? Do you want to improve your memory and concentration? The good news is that it’s never too early or too late to start building habits that can boost your brainpower and safeguard your cognitive health for the future.

Challenge Your Brain with New Hobbies

Your brain is like a muscle – the more you challenge it, the stronger it gets. Engage in a new skill or activity that pushes you out of your comfort zone, forcing your brain to form new neural pathways that enhance your thinking power. Whether it’s learning a new language, playing a musical instrument, or taking up a new sport, the key is to focus and make progress.

Maintain a Healthy Weight

Obesity can negatively impact brain health by increasing inflammation, which can lead to poorer memory and cognitive function. Add “brain health” to the list of reasons to maintain a healthy weight.

Prioritize Mental Health

Depression can affect brain function, so it’s essential to talk to a mental health professional if you’re struggling with heavy stress or anxiety. Regularly feeling burdened with sad thoughts can shrink your hippocampus, the area of your brain involved with memory, and worsen your ability to recall information.

Fuel Your Brain with Omega-3s

Fatty fish like salmon, tuna, and mackerel are rich in DHA omega-3 fatty acids that nourish the fat-rich tissues in your brain. If you’re not a fan of fish, consider taking a supplement. Studies have shown that adults with mild memory loss who took fish oil supplements improved their episodic memories.

Get Moving

Exercise boosts oxygen flow to your brain, reducing stress and protecting your cognitive health. Any form of moderate to vigorous exercise counts, but if you need a quick brain boost, try going for a run. One study found that participants who exercised for 15 minutes performed better on memory tests compared to those who stayed sedentary.

Limit Sugar Intake

Sugar-loaded diets can sap your memory function. A study of 4,000 people found that those who consumed the most sugary drinks had worse memory function and smaller brains overall compared to those who drank the least.

Find Your Zen with Yoga

Regular yoga practice seems to protect the hippocampus, the area of the brain involved in memory and cognition. Some studies even found that yoga helped folks’ hippocampi grow bigger!

Make Healthy Food Choices

Foods rich in healthy unsaturated fats, like avocado, are tied to better cognitive performance and memory compared to those high in unhealthy saturated fats, like cheese. Trade the cheddar for a scoop of creamy green fruit next time you’re making a salad or sandwich.

Stay Social

Social connections are key to brain health, and emerging research suggests that spending time with others can enhance your memory performance and protect your brain from age-related cognitive decline. Make social plans and keep them!

Get Lost in the Moment

Turn chores into meditation by zoning in on the present moment. This can lead to less stress, better memory, and concentration. Meditation bolsters the network of blood vessels in your brain, boosting blood flow and leading to better cognitive function.

Watch Your Booze Intake

A drink a day (for women) or two (for men) might actually protect your memory, but excessive alcohol consumption is tied to worse performance on memory tests. Over time, excessive drinking can hurt your hippocampus, the brain’s memory center.

Sip on Green Tea

Green tea is rich in brain-protecting polyphenols, and findings suggest that drinking it regularly could give your working memory a boost.

Keep a Journal

Writing down your thoughts enhances the capacity of your working memory, helping you process your surroundings in real-time. It’s also a proven tool for stress management, which is essential for protecting your memory.

Indulge in Dark Chocolate

Dark chocolate is a memory-friendly treat that boosts blood flow to parts of the brain involved in memory. Just be sure to choose the dark stuff, made with at least 70 percent cocoa.

Get Your Beauty Sleep

Want to fire on all four mental cylinders tomorrow? Make it a priority to get the recommended 7 to 8 hours of sleep. Research shows that sleep encourages the formation of neural connections that help your brain consolidate memories.

Know When to Call the Doctor

Cognitive decline and memory issues are uncommon in younger adults, but it’s worth knowing the signs that something might be up. Symptoms that warrant a call to your doctor include getting lost in familiar areas, repeatedly putting objects in weird places, asking the same questions over and over, and forgetting everyday words or names.

By incorporating these 15 easy tips into your daily routine, you’ll be well on your way to improving your memory and concentration, and safeguarding your cognitive health for the future.