Tips for Boosting Your Brain Power and Memory

By April 8, 2020 November 18th, 2020 Mental Health

Until only a few years ago, scientists believed that starting in early 20’s brain function inexorably declined with age. This meant that your memory and ability to learn new things irreversibly declined as you grew older. This was attributed to the body’s inability to make new neurons (brain cells) and interconnections between them.

But new research findings suggest that the body can, in fact, make new neurons and neural connections until well into old age. This means that not only can you preserve and protect your cognitive functions but actually boost them up.

Here are a few suggestions to that end:

Manage weight

Keep your BMI under 25. Tests show that people with healthy weight have better memories than those who are overweight (BMI between 25 and 29.5) or obese (BMI of 30 or more). To reduce weight, try cutting 500 calories per day from your diet by eating more fruits, vegetables, and whole grains in place of high-fat meats and pastries.


Physical exercise can help boost brain power by stimulating the formation of new neurons and interconnections between them. Several studies indicate that regular physical activity prevents cognitive decline and dementia in old age. Aim for a minimum of 30 minutes of aerobic activity five times per week.

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Prevent high blood sugar and diabetes

People with chronically elevated blood sugar and those with diabetes have a greater risk of cognitive impairment and dementia. You can improve blood glucose levels by eating a healthy diet, exercising regularly, and staying lean.

Eat plenty of vegetables

Eating vegetables can help keep your brain young. Cruciferous and green leafy vegetables including cauliflower, spinach, kale, broccoli, cabbage, and Brussels sprouts appear to be the most beneficial, probably because of their high antioxidant content.

Eat fish twice per week

A Norwegian study has found that older people who eat any type of fish at least once a week do appreciably better on mental tests than those who skip seafood. Even mild varieties such as tilapia, scallops, or shrimp are beneficial to the maintenance of proper brain function.

Stimulate your brain

Problem-solving activities and tasks that require memory can help keep your mind sharp and agile. Some good ways to stimulate your mind are: learning a new language, learning to play a musical instrument, reading material that requires concentration and effort, playing chess, and doing Sudoku puzzles.

Get a good night’s rest

Sleep plays a crucial role in brain function, development, and growth. Inadequate sleep may reduce the number of brain cells while adequate sleep may actually promote the formation of new neurons. Adequate sleep is also necessary for the formation of long-term memories, which helps in retention and consolidation of knowledge.

Ritu Kothari

Author Ritu Kothari

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