Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health.

If you're not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory.

Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease.

Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip?

If so, there may be a health or lifestyle problem to blame. It's not just dementia or Alzheimer's disease that causes memory loss.

There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.

Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease.

Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking.

Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems.

In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia.

The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it.

It takes about eight seconds of intense focus to process a piece of information into your memory. If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes.

The physical act of rewriting information can help imprint it onto your brain. Even if you're a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better.

Relate information to what you already know. Connect new data to information you already remember, whether it's new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.

For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words. Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter. Use mnemonic devices to make memorization easier.

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Copy Link Link copied! Download PDF. By Melinda Smith, M. and Lawrence Robinson. How to boost brain power at any age Tip 1: Give your brain a workout Tip 2: Don't skip the physical exercise Tip 3: Get your Zs Tip 4: Make time for friends Tip 5: Keep stress in check Tip 6: Have a laugh Tip 7: Eat a brain-boosting diet Tip 8: Identify and treat health problems Tip 9: Take practical steps to support learning and memory.

How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Tip 1: Give your brain a workout By the time you've reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort.

Four key elements of a good brain-boosting activity It teaches you something new. No matter how intellectually demanding the activity, if it's something you're already good at, it's not a good brain exercise.

The activity needs to be something that's unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills. It's challenging. The best brain-boosting activities demand your full and close attention. It's not enough that you found the activity challenging at one point.

It must still be something that requires mental effort. For example, learning to play a challenging new piece of music counts; playing a difficult piece you've already memorized does not. It's a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve —always pushing the envelope so you continue to stretch your capabilities.

When a previously difficult level starts to feel comfortable, that means it's time to tackle the next level of performance. It's rewarding. Rewards support the brain's learning process. The more interested and engaged you are in the activity, the more likely you'll continue doing it and the greater the benefits you'll experience.

So, choose activities that, while challenging, are still enjoyable and satisfying. What about brain-training programs? Tip 2: Don't skip the physical exercise While mental exercise is important for brain health, that doesn't mean you never need to break a sweat. Brain-boosting exercise tips Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping.

In general, anything that is good for your heart is great for your brain. Does it take you a long time to clear out the sleep fog when you wake up?

If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing away the cobwebs, it also primes you for learning throughout the day. Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.

Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain. Tip 3: Get your Zs There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best.

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Improving Memory - Understanding age-related memory loss. Playing Games With Memory - Games that test memory along with advice for improving recollection.

The Exploratorium, San Francisco If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too? Adequate choline intake is mg per day for most females and mg per day for males. A single egg contains mg Being deficient in two types of B vitamins — folate and B12 — has been linked to depression Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain However, research supports the brain-boosting benefits of the specific nutrients in eggs.

Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development. Green tea contains caffeine, which may boost brain function and improve alertness, performance, memory, and focus L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed 50 , One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine Green tea is also rich in polyphenols and antioxidants that could protect the brain from mental decline and reduce the risk of neurodegenerative disease Green tea may also help improve memory Green tea contains caffeine, which boosts alertness, antioxidants, which help protect the brain, and L-theanine, which can help you relax.

Foods high in omega-3 fatty acids, such as fatty fish and walnuts, and antioxidants, including berries, broccoli, and pumpkin seeds, help support healthy brain function.

Some foods that may negatively impact brain function include sugar-sweetened beverages, refined carbohydrates, and foods high in salt Some foods and drinks, such as dark chocolate and green tea, may support focus and memory Some brain-boosting foods that you can eat on the go include nuts, citrus fruit, dark chocolate, and hard-boiled eggs.

Some foods, such as the fruits and vegetables in this list and tea and coffee, have antioxidants and other nutrients that help protect your brain from damage, support memory, improve mood, and support brain development.

Try this today: Just as important as including these brain-boosting foods in your diet is steering clear of foods that can negatively impact brain health.

Learn which foods can negatively impact your brain. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Here's how to navigate empty nest syndrome, or the sadness, loneliness, and other emotional distress you may experience after your kids leave home.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Best Foods for A Healthy Brain and Improved Memory.

Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kerri-Ann Jennings, MS, RD — Updated on December 15, Fish Coffee Berries Turmeric Broccoli Pumpkin seeds Dark chocolate Nuts Oranges Eggs Green tea FAQ Takeaway Certain foods, including fatty fish, blueberries, and broccoli, contain compounds that may support your brain health and function.

Fatty fish. Pumpkin seeds. Dark chocolate. Green tea. Frequently asked questions. The bottom line. How we reviewed this article: History. Dec 15, Written By Kerri-Ann Jennings. Medically Reviewed By Adrienne Seitz, MS, RD, LDN. Jan 23, Written By Kerri-Ann Jennings. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

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The same is true for reading. A celebrity tabloid magazine takes less brain power to flip through than, say, a magazine such as Smithsonian. Develop new connections in your brain by reading something that's instructive instead of merely entertaining. After reading or watching TV, make yourself recall what you just learned.

This exercise boosts retention. Take up a new hobby. Increase cognitive enrichment by taking on a new active pursuit that requires learning, as opposed to merely attending a baseball game or concert.

Some examples include: gardening, antiquing, taking up an instrument, raising chickens, learning a foreign language or selling items on the Internet. Read books, talk to experts, take classes, attend conferences or join organizations related to your hobby.

All of this learning activity develops new connections between neurons, which helps offset cell loss due to aging or disease. Solve all types of puzzles. Puzzles are an outstanding way to build new connections in the brain. There are many types of puzzles other than crosswords.

These include acrostics, cryptograms, syllacrostics and many other word-oriented brain teasers. Some brain teasers don't involve words at all, such as Sudoku.

It's particularly good for your brain to seek out a variety. Or start with one type, and as you get better, switch to another type of puzzle. Your brain will be challenged anew with each particular type of puzzle. Switching from a puzzle that's easy to a more difficult or unfamiliar type stimulates new brain activity, or learning, as your brain now has to generate new memories in order to master the new challenge.

Play board games and card games. Games that involve strategy are excellent for the brain, especially those that involve puzzle solving or new learning of some sort, such as Scrabble, Wheel of Fortune, Jeopardy, Trivial Pursuit, Monopoly and Who Wants to Be a Millionaire -- all available in digital form as well.

Chess and checkers are excellent games because almost every game is unique, requiring a different set of strategies each time. Card games can similarly help preserve cognitive functioning because the player continues to perfect the most effective strategies according to the opponent's playing style.

You can also play card games with a computer! Visit museums, zoos, and historical sites. There are many specialty museums as well as zoos and historical sites that will help you build better cognition.

To get the most out of the visit from a cognitive standpoint, don't be a passive visitor. Read the signage next to the exhibits, try to repeat the key information to yourself and then do it again once or twice during or after your visit.

Not only will you retain what the exhibits were about, but with some occasional recall attempts, you increase the odds of being able to recall the information months or even years later. Become a student again. Many continuing education courses are available that do not require being in a degree program -- you merely sign up for one or two courses whenever you feel like it.

Relatively inexpensive courses are available through community colleges. As a student, you will get many chances to learn new things, and most instructors will give you tests that will force you to recall the information learned. Nondegree classes are offered in many areas, from technical subjects to local community history, public speaking, relationships, poetry and other friendly topics.

Attend workshops. Workshops, conferences, and other gatherings where professionals in their field share their knowledge offer another way to build cognitive function through active learning. While these are commonly offered in a person's profession, you may find many others connected with hobbies and personal interests.

One that came across my desk recently, for example, was a workshop on how to trace your family's ancestry. Another was amateur backyard astronomy.

Reduce stress. People with high amounts of stress are more likely to suffer from cognitive problems than those who are free of stress. While medications can reduce the symptoms of stress, they do not cure the problem or help you understand the root cause of the stress, which is key.

Since many meds require ever-increasing dosages to be effective, and many have side-effects, it is important to consider reducing stress in more natural ways, including exercise, naps, individual counseling, meditation, relaxing hobbies, spiritual growth and other means. Address depression.

Depressed individuals are more likely to suffer from cognitive problems later in life than those who are free of depression. As with stress, many people who are depressed merely run to their family doctor and say, "Can you give me something for being depressed?

No attempt is made to find out what is causing the depression in the first place, let alone cure it. As with stress, there are ways to bring about a long-lasting solution to depression besides medication, including individual counseling, exercise, spiritual growth, career rejuvenation, goal setting, and other techniques.

Dennis Kravetz is a psychologist, physical fitness buff, business consultant, and writer whose lifelong passion has been to study and research how to extend the human lifespan and improve the quality of one's life with a healthy lifestyle.

He's the author of eight books, most recently A Sound Mind in a Sound Body: Live Long, Live Healthy KAP Books, Learn more at www.

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Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.

Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.

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May 13, Every brain changes with age, and mental function changes along with it. Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.

Get physical exercise Research shows that using your muscles also helps your mind. Improve your diet Good nutrition can help your mind as well as your body.

Improve your blood pressure High blood pressure in midlife increases the risk of cognitive decline in old age. Improve your blood sugar Diabetes is an important risk factor for dementia.

Improve your cholesterol High levels of LDL "bad" cholesterol are associated with an increased the risk of dementia. Consider low-dose aspirin Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia.

Avoid tobacco Avoid tobacco in all its forms. Don't abuse alcohol Excessive drinking is a major risk factor for dementia. Care for your emotions People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests.