Concerned about your cognitive health? Want to improve your memory and make sure that it stays sharp for years to come? Let’s look at 5 easy ways to boost your brain power and care for your cognitive health.
1. Try Meditating
Once thought to be an ancient practice for monks or spiritual teachers, meditation has hit the mainstream in a big way all thanks to the reported benefits from scientific studies.
For older adults, meditation can be a huge help to improve cognitive health and ward off diseases such as Alzheimer’s. Studies show that a consistent meditation practice can offset cognitive degeneration, while decreasing your risk for decline-based diseases such as dementia.
2. Don’t Skimp on Sleep
Continuing with this idea of relaxing, sleep is an essential part of the brain’s daily healing process. While we sleep, our bodies go into clean-up and repair mode. Our bodies remove bio-waste that accumulates throughout the day. Essential hormones are also released, helping cells and tissues to recover.
Studies show that cutting back on sleep in the short-term is associated with memory issues and depression. Missing out on sleep over the long-term can increase the release of the catabolic hormone, cortisol while skyrocketing your risk for cognitive decline.
3. Drink a Brain Power Smoothie
Avocados have recently been shown to improve brain health for seniors. Other foods such as spinach, chia seeds, blueberries, raspberries, and almond milk are also touted as keys to brain power thanks to their nutrient and antioxidant profiles. Start your day with this brain-boosting smoothie:
- 1 Haas avocado
- 1 cup spinach
- ½ cup blueberries
- ½ cup raspberries
- 2 tablespoons chia seeds
- 1 cup almond milk
- ½ cup fresh water
- ½ cup ice
How to Prepare:
- Discard the pit of the avocado and scoop out the flesh into a blender
- Toss in the rest of the ingredients
- Blend for 30 to 60 seconds
4. Exercise or Be Physically Active Every Day
Exercise is most commonly associated with weight loss, muscle building, and performance enhancement, but it’s also an important way to boost your brain health. Studies have demonstrated the link between a physically active lifestyle and the health of the brain. Exercise can help to improve memory, boost your mood, and decrease your risk for cognitive decline.
Need a workout to get you started? Check out my functional training workout for seniors that provides plenty of rest breaks.
5. Consider a Brain Supplement
Supplements that directly support the health and function of the brain are called nootropics. While diet and exercise are the foundation of helping you boost your brain power, nootropics are also a safe and natural complement.
Supplements such as Cerebra+ contains scientifically-proven ingredients that help to improve cognitive health and ability. Some brain-boosting ingredients to look for in your nootropic are Gingko Biloba, Huperzine A, and St. John’s Wort.
Have You Tried Any of These Brain-Boosting Tips?
What did you think of the brain power smoothie? See any results from natural nootropics? Have any questions on the tips listed above? Let us know in the comments below!
David Sautter is a NASM certified personal trainer and a NASM certified fitness nutrition specialist who has worked in the fitness industry for over 12 years.
During his time in the fitness industry, David Sautter has conducted many fitness workshops, trained hundreds of clients, and has written extensively for a variety of companies. He has been a featured fitness writer on many high-profile health and fitness websites. Aside from producing weekly articles, David has been the writer of several e-books and training guides.