In fact, it inspired Jandial to write a book with science-backed advice on how to achieve optimal brain performance. Jandial tells CNBC Make It that the best ways to boost brain power for peak performance are actually easier than people think.

Here are his top three:. Intermittent fasting may be trendy , but fasting is nothing new: Several of the world's major religions call for periodic fasting , and Jandial thinks that might have to do with how it affects the brain. Research has shown that fasting can help to clear the mind and awaken the senses while also boosting brain functioning.

Two days a week, Jandial himself practices intermittent fasting — where you eat normally for eight hours a day, from 9 a. for example, and then eat nothing except to drink water, coffee or plain tea for the other 16 hours — to boost his cognitive performance.

Going without food for 16 hours which can include the time you're sleeping , increases your brain's natural growth factors, he says, which essentially support the survival and growth of your brain's neurons. The neurons are what allow information to be transmitted between areas of the brain and the rest of the body's nervous system.

So if your neurons are healthy and operating at full capacity, information will be transmitted faster and more clearly, he says, meaning you will be more focused and be able to obtain and store information more easily, improving cognitive performance.

Other research from John Hopkins has also found that intermittent fasting may help your "brain ward off neurodegenerative diseases like Alzheimer's and Parkinson's while at the same improving memory and mood. Jandial says an easy trick to help get 16 hours is to skip breakfast which he actually does every day.

Though breakfast has been dubbed the most important meal of the day, he says there is no evidence to support that theory. He himself practices hour intermittent fasting on Mondays and Thursdays to do non-consecutive days , skipping both breakfast and lunch and eating all his daily calories for dinner.

He says while he sticks to the MIND diet which consists of whole foods like fruit, vegetables, whole grains, beans, and nuts—as well as fish and some poultry for brain benefits, "it doesn't matter how much you eat or what you eat.

Alpha waves may contribute to a relaxed yet alert mental state. L-theanine may work well when paired with caffeine.

Some evidence suggests that this combination helps boost cognitive performance and alertness. There are no dosage guidelines for l-theanine, but many supplements recommend taking — mg per day. Omega-3 fatty acids are among the most well-known and well-studied mental enhancers.

These polyunsaturated fats are found in fatty fish and fish oil supplements. This type of fat is important for brain health, and a person must get it from their diet.

These fats are important for repairing and renewing brain cells. A review found that omega-3 fatty acids protect against brain aging. Other research has concluded that omega-3s are important for brain and nervous system function. A person can get omega-3 supplements in various forms, including fish oil, krill oil, and algal oil.

These supplements carry a low risk of side effects when a person takes them as directed, but they may interact with medications that affect blood clotting. Ask a doctor before taking them. Racetams are synthetic compounds that can affect neurotransmitters in the brain.

Some nootropic racetams include:. A study conducted in rats suggests that piracetam may have neuroprotective effects. There is no set dosage for racetams, so a person should follow instructions and consult a healthcare provider. Overall, studies have no found adverse effects of taking racetams as directed.

Ginkgo biloba is a tree native to China, Japan, and Korea. Its leaves are available as an herbal supplement. Ginkgo biloba may help with dementia symptoms, according to one review , which reported the effects occurring in people who took more than mg per day for at least 5 months. Also, with prescription nootropics available, ginkgo biloba may not be the most safe or effective option.

Panax ginseng is a perennial shrub that grows in China and parts of Siberia. People use its roots for medicinal purposes. People should not confuse Panax ginseng with other types of ginseng , such as Siberian or American varieties. These are different plants with different uses.

It also may help with brain recovery after a stroke. Panax ginseng interacts with many medications, so consult a doctor before taking it. A typical dosage for mental function is — mg once or twice a day. Some evidence suggests that Rhodiola rosea L.

One review reported that rhodiola may have neuroprotective effects and may help treat neurodegenerative diseases. Another review found that rhodiola helped regulate neurotransmitters in the brain, having a positive effect on mood.

Creatine is an amino acid, which is a building block of protein. This supplement is popular among athletes because it may help improve exercise performance. It may also have some effects on mental ability.

A review found that taking creatine appears to help with short term memory and reasoning. Whether it helps the brain in other ways is unclear. The International Society of Sports Nutrition report that creatine supplementation of up to 30 grams per day is safe for healthy people to take for 5 years.

Another review notes that there has been limited research into whether this supplement is safe and effective for adolescent athletes. Some small studies show that some nootropic supplements can affect the brain. But there is a lack of evidence from large, controlled studies to show that some of these supplements consistently work and are completely safe.

Because of the lack of research, experts cannot say with certainty that over-the-counter nootropics improve thinking or brain function — or that everyone can safely use them.

For example, one report on cognitive enhancers found that there is not enough evidence to indicate that they are safe and effective for healthy people. The researchers also point to ethical concerns. However, there is evidence that omega-3 fatty acids can benefit the brain and overall health.

In addition, caffeine can improve mental focus in the short term. As with any supplement, there is a risk of side effects and interactions with medications. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body.

It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits.

They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 14 Best Nootropics and Smart Drugs Reviewed. By Erica Julson, MS, RDN, CLT — Updated on March 13, Bacopa Monnieri.

Rhodiola Rosea. Panax Ginseng. Ginkgo Biloba. Modafinil Provigil. Amphetamines Adderall. Methylphenidate Ritalin. The Bottom Line. How we reviewed this article: History.

Mar 13, Written By Erica Julson. Jun 25, Written By Erica Julson. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

related stories Malanga Health Benefits and More. Importance of Vitamin B12 and How to Recognize a Deficiency. Are mindbodygreen Supplements Worth It? Our Testers and Dietitians Explain. Are Vitamins Good for Athletes? Read this next. Malanga Health Benefits and More.

Medically reviewed by Natalie Olsen, R. Importance of Vitamin B12 and How to Recognize a Deficiency Medically reviewed by the Healthline Medical Network. By Kelsey Kunik, RDN. READ MORE. What Are Vitamins and Can They Help Your Health? It's possible to get all the vitamins you need from the food you eat, but supplements… READ MORE.

Vitamin K: Everything You May Need to Know Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. L-citrulline: Benefits, Side Effects and More L-citrulline is an amino acid made naturally in your body.

It may also be taken as a supplement to help boost exercise performance, lower blood… READ MORE. Vitamin C: Everything You Need to Know Who needs to take vitamin C supplements, and how much is enough?

Cognitive health is increasingly recognized as a key component of overall health and wellness Bart et al. As with other dimensions of health and wellness, deliberate effort is needed to maintain and especially improve cognitive health.

In this article, we discuss key factors and exercises that can improve cognitive function and help sustain cognitive health across the lifespan. Before you continue, we thought you might like to download our three Productivity Exercises for free. These detailed, science-based exercises will help you or your clients become more productive and efficient.

For much of their history, psychiatry, clinical psychology, and related disciplines like counseling focused on treating our deficits , rather than developing our strengths.

In the realm of cognition, this entailed finding areas of thinking, memory, and problem solving that were relative strengths for an individual. For example, you might find that abilities such as sustained attention and organization are among your most notable cognitive strengths. You might also note the presence of external factors supporting your cognition, such as a healthy diet, regular exercise , and good sleep habits.

In taking careful inventory of your cognitive strengths, you are in the best position to enhance and deploy them, improving your cognitive health and function. The Harvard researchers emphasize the importance of cultivating these factors together, as they reinforce each other and lead to optimal brain and cognitive health.

The first four factors — concerning diet, exercise, sleep, and stress reduction — can be seen as indirect support for cognitive health.

The last two factors, social interaction and challenging the brain, involve cognition more directly. Social interaction stimulates and challenges the brain in ways that solitary activities cannot. The amygdala and related structures are deep brain areas crucial for regulating emotions and facilitating memory storage.

This and similar studies suggest a strong association between social interaction and brain health in these crucial areas. Maintaining or expanding your social network can, therefore, help ensure overall brain and cognitive health.

Challenging the brain with specific activities is the second, more direct means toward cognitive health, such as with the following cognitive exercises and games.

Download 3 Free Productivity Exercises PDF These detailed, science-based exercises will equip you or your clients with tools to do their deepest, most productive work.

There are various high-tech cognitive exercises available through paid programs such as Lumosity. Such programs offer digitally based brain exercises for most ages and ability levels.

However, there are also relatively low-tech, low-cost, effective options for cognitive strengthening, available to most individuals with some ingenuity and effort.

Harvard Medical School has outlined several of these Godman, , including the following:. The supportive factors, exercises, and games cited above remain valid for maintaining cognitive fitness as we grow older, with certain caveats.

For example, a verbal memory task for an older person with encroaching memory problems might be modified to include a 6-item list of words to recall, instead of a item list.

Prompts and cues can spur memory and provide the individual with an experience of success. If it is too hard, you risk overwhelming the person. Finding the right cognitive challenge for such individuals allows them to exercise their faculties and experience some success, rather than becoming overwhelmed and frustrated.

Neuropsychological testing is one way to assess cognitive health. However, this option can be costly and labor intensive. There are a number of excellent tools available to practitioners for basic screening and tracking of cognitive health. Many of these tools are designed for use with older people, but some are meant for use with younger people as well.

This assessment uses patient history, observations by clinicians, and concerns raised by the patient, family, or caregivers. These measures include the General Practitioner Assessment of Cognition, Memory Impairment Screen, and the Mini-Cog brief psychometric test. These supplements include B-complex and E vitamins, minerals such as zinc, herbs such as ginkgo biloba, and other botanicals.

The Ginkgo Evaluation of Memory study followed 3, older adult participants over the course of six years, randomly assigned to ginkgo biloba or placebo groups DeKosky et al.

The study found no evidence that the supplement slowed cognitive decline or prevented dementia. B-complex vitamins such as B6, B9, and B12 have not been shown to prevent or slow cognitive decline in older adults McMahon et al.

Studies have shown that certain supplements such as zinc can have positive effects on frontal or executive function in children and adults Warthon-Medina et al. Recently, a large prospective cohort study followed 5, participants for 9.

As always, it is best to consult your physician before taking either approved medications or medical supplements. We have a number of resources that specifically apply to strength assessments and a healthy mind.

For some practical resources to get you started, check out some of the following. This handout is a valuable resource you can use to educate children about the benefits of exercise for mental wellness.

In particular, it lists several of the emotional and neurochemical benefits of exercise and recommends several forms of exercise children might enjoy. Use it to facilitate discussion about the link between mind and body when talking about the brain and cognitive health.

This exercise invites clients to illustrate the gap between the extent to which they are currently using their strengths and the extent to which they could. This exercise effectively gives clients immediate visual feedback on their strength use and can facilitate discussion around plans to increase or optimize strengths use.

This measure was created with the help of the Activity Builder at Quenza. Quenza is a platform created by the same team who established PositivePsychology. The Cognitive Fitness Survey can be used for self-reflection. It is designed to assess and track physical and emotional factors that contribute to cognitive health.

It also assesses and tracks specific cognitive health dimensions, including attention; short-term, remote, and prospective memory; and organizational capacity. Use them to help others flourish and thrive. For much of their history, clinical psychology and related helping professions focused on assessing and treating emotional, social, and cognitive deficits.

With the positive psychology movement in the late s came a different emphasis: finding and building upon strengths. Aspects of health and wellbeing began to be studied more assiduously and became the focus of interventions. Initially, cognitive health was one aspect of overall health and wellbeing that was overlooked by many researchers and practitioners.

Fortunately, more recently, cognitive health has begun to receive the attention it deserves, as both a research topic and focus of intervention Aidman, As with other components of health and wellness, cognitive health, including attentional capacity, memory abilities, and organizational and problem-solving skills, can be enhanced with the right support and exercises.

Staying physically healthy pays large dividends toward such cognitive fitness. Physical health includes maintaining a heart-healthy diet, sleeping well, and exercising regularly. In addition, basic, cost-effective mental activities and exercises can further boost cognitive fitness. Many of these are enjoyable in their own right and can boost cognitive skills.

To be most effective, cognitive activities and exercises should involve as much novelty as possible. To find the right activities, a positive psychology, strengths-based approach might be useful. We hope you enjoyed reading this article.

About the author Dr. Jeffrey Gaines earned a Ph. in clinical psychology from Pennsylvania State University in He sees clinical psychology as a practical extension of philosophy and specializes in neuropsychology — having been board-certified in Jeffrey is currently Clinical Director at Metrowest Neuropsychology in Westborough, MA.

How useful was this article to you? Not useful at all Very useful 1 2 3 4 5 6 7 8 9 10 Submit Share this article:. Save my name, email, and website in this browser for the next time I comment.

Have you ever experienced a working state characterized by heightened concentration, a flow-like state, and increased productivity? Effective time management does not come naturally. For that reason, time management books, techniques, and software are a dime a dozen.

When guiding your busy [ While difficult to define, perfectionism can drive impossibly high standards and have dangerous consequences. Maintaining that flawless veneer can put your mental and physical wellbeing [ Home Blog Store Team About CCE Reviews Contact Login.

Scientifically reviewed by Melissa Madeson, Ph. Helpful PositivePsychology. com Resources A Take-Home Message References. But while eating fatty fish, berries and other healthy foods that are high in these nutrients appears to be good for your brain, the evidence backing the cognitive benefits of OTC supplements that contain these and other nutrients is weak.

A review of various nutrients and dietary supplements found no convincing evidence of improvements in cognitive performance.

David Hogan, author of that review and a professor of medicine at the University of Calgary in Canada. None of this rules out the potential for some OTC nootropics to improve memory, focus or other aspects of cognition. Certain pharmaceuticals could also qualify as nootropics.

For at least the past 20 years, a lot of people—students, especially—have turned to attention deficit hyperactivity disorder ADHD drugs like Ritalin and Adderall for their supposed concentration-strengthening effects. More recently, the drug modafinil brand name: Provigil has become the brain-booster of choice for a growing number of Americans.

But when people without those conditions take it, it has been linked with improvements in alertness, energy, focus and decision-making. A study found evidence that modafinil may enhance some aspects of brain connectivity, which could explain these benefits. But there are some potential side effects, including headaches, anxiety and insomnia.

There are some other promising prescription drugs that may have performance-related effects on the brain. But at this point, all of them seem to involve a roll of the dice.

You may experience a short-term brain boost, but you could also end up harming your brain or some other aspect of your health in the long run. Mark Moyad, director of preventive and alternative medicine at the University of Michigan.

He says this chemical boosts many aspects of cognition by improving alertness. Working out also improves your heart health and lowers your risk for death and disease, Moyad says.

Contact us at letters time. Getty Images.