I’m a psychologist – here’s 11 simple steps to boost brain power and beat memory loss
CAN’T find your keys? Keep forgetting your friends’ birthdays or finding yourself upstairs with no clue why?
It turns out years of Covid lockdowns and isolation might have made you more forgetful — and increased your risk of dementia.
Scientists at the University of Warwick found people who are socially isolated have a lower volume of grey matter in parts of the brain responsible for memory and learning.
And they found social isolation increases your risk of dementia by 26 per cent.
It comes as a team at the University of Cambridge warn memory problems are a fact of life for seven in ten patients with long Covid — along with concentration issues and brain fog.
What’s more, dementia numbers are set to soar by 2050 when an estimated 1.6million of us will be living with the devastating disease.
Read more on brains
And while there’s no surefire way to guarantee you won’t develop it, there are simple changes you can make to boost your brain health.
Shockingly, brain ageing can begin in your twenties, warns, Prof Hana Burianova, a cognitive neuroscientist speaking for .
But she tells Sun Health: “Incorporating brain-healthy habits as early as possible will impact on long-term brain health outcomes and improve memory and cognition.
“When it comes to our brain, it’s a case of ‘use it or lose it’ — and use it wisely.”
Most read in Health
Our brains are incredibly complex and contain millions of nerves — called neurons — cells and blood vessels.
And, just like our bodies, they need exercise to stay sharp, active and able to adapt, which is known as neuroplasticity.
So, give these brain-boosters a try for a healthier noggin all round . . .
1. BUDDY UP
NOW our social lives are back on track after the pandemic, it’s time to fill up that calendar.
Chartered psychologist Dr Meg Arroll at supplement brand, Healthspan, says daily micro-interactions, such as having a quick natter with a stranger at a bus stop, are vital for feeling socially connected.
A study in the Journal of Gerontology: Psychological Sciences found adults who regularly spent time with friends, as well as those that volunteered, had healthier brains and, potentially, a lower dementia risk.
It’s down to more grey matter – the good stuff that controls memories, movement and emotions – in parts of the brain linked to dementia.
2. SWAP SHOP
ASIDE from the one per cent of people who are ambidextrous, we all have a dominant hand.
But right-handers using their left hand for writing – and vice versa – could help the brain.
You might not be able to read what you’ve written at first, but a study published in journal Neuropsychologia found that when right-handers practised penmanship with their left hand, their speed and accuracy improved after ten days.
Researchers concluded that consistently writing with the non-dominant hand created snazzy new neural pathways in the brain – so with a bit of practice, an old dog can learn new tricks.
3. MULTI-TASK AXE
YOU might think that doing several things at once would train your brain to work harder, but apparently not.
Dr Meg says the brain actually struggles to handle rapidly switching from one task to another. She tells Sun Health: “Multi-tasking causes a stress response. It increases noise and leads to an overstimulation of the brain.”
A study by Stanford University also found that people being regularly bombarded with various streams of electronic information (like when you’re watching telly while scrolling on your phone) are unable to control their memory and pay less attention.
4. WALK ON
THERE’S no way around it, physical activity is fundamental to good health. And it doesn’t just help maintain a healthy heart and lungs – movement also impacts brain health.
A study published in the National Institute On Ageing found that even moderate levels of physical activity can increase the breakdown of glucose in the brain, boosting metabolism in the regions important for learning and memory.
You don’t need to hit the treadmill though or go crazy at the gym.
Factor in a walk or two throughout the day, take the stairs instead of the lift if possible and avoid prolonged periods sitting down.
5. FOCUS
HOW often does your mind wander when doing something mundane, like brushing your teeth?
Instead of thinking about tomorrow’s to-do list or your weekend plans, try to really focus on the task at hand – what does your toothbrush feel like? How does the toothpaste taste?
Mindfulness – taking a moment to really be in the moment – has been proven to help with memory as well as attention.
It can be hard to be present for long periods of time, so staying mindful as you go through the motions of mundane tasks is a good way to increase stamina.
Just a few minutes each day can help.
6. DIG IN
GOOD news for the green-fingered: research has shown 20 minutes of low-to-moderate intensity gardening significantly increases levels of brain nerve growth.
As well as helping with memory, Dr Meg says that hand shovel digging, planting seeds and weeding are all fine motor skills which may deteriorate over time unless we keep them up.
No garden? No problem.
Dr Meg says: “Grow herbs and small plants on windowsills and boxes.
“The added bonus of feeling connected to nature also benefits brain and psychological health.”
7. PUZZLE IT OUT
EVENING in? Turn off the telly and get your puzzle on. A study published in journal Frontiers In Ageing Neuroscience found jigsaw puzzles recruit “multiple visuospatial cognitive abilities”.
In layman’s terms that means it boosts your ability to judge the space and visual relationship between objects, such as puzzle pieces.
And that demands that your brain is working hard, tapping into memory function and enhancing cognition. The more demanding the puzzle, the better so don’t go easy on yourself.
It’s all good stuff for brain health. Plus, you can’t beat the satisfaction of finishing a puzzle.
8. CLOWN AROUND
FOR many of us, life feels like a constant juggling act. But a study by scientists at the University of Oxford found learning to actually juggle can help your brain.
Results showed that devoting half an hour a day for six weeks to developing your juggling skills increases white matter in the brain.
White matter is made up of bundles of long nerve fibres that conduct electrical signals between nerve cells, keeping connections between different parts of the brain fast.
All that co-ordination and control needed to juggle will help you in other areas too, such as playing sports.
9. GO BACKWARDS
YOU might look and feel a bit odd, but walking backwards can genuinely help your brain.
Prof Hana says: “Backwards walking improves co-ordination, sharpens your senses, challenges the brain and allows for improving brain connections.”
Practise daily for the best results, whether you take a look round the garden or brave the outside world!
Just make sure wherever you do take a walk in reverse, that you take it in a safe space, and not on an uneven floor.
It may make sense to buddy up with a mate and take turns, after all, bumping into a lamppost is just going to lose you brain cells.
10. STACK HABITS
YOU can improve neural connections in the brain by linking pre-existing habits to new behaviours.
Dr Meg says: “For example, place your supplements by the kettle so that when you go to make your morning tea, you’ll be prompted to take your vitamins.
“Over time, new neural connections will develop into a ‘habit stack’ where you remember to pop the supplements automatically.”
It can work for all sorts of things. For instance, placing a key hook by the shoe rack, so when you take your shoes off, you remember to hang the car key up, or put the fruit bowl by your mugs, so when you have a coffee, you pick up an apple.
11. GET FRISKY
JUMPING into bed can boost more than just your mood. “Regular sexual activity is beneficial to our brain health due to the release of several neurotransmitters and hormones that have a direct impact on the brain’s plasticity,” says Professor Hana.
For instance, dopamine, “promotes feelings of euphoria and satisfaction,” while oxytocin has, “pain-relieving effects, promoting pleasure and arousal”.
It’s all about having some moves. A study in the New England Journal of Medicine found dancing could help lower dementia risk. So that’s your next date night sorted!
SOMETHING FOR YOU TO CHEW OVER
WHAT you eat can make a huge difference to the state of your brain – and help with your memory, focus, mood and even energy levels. So put these on your next shopping list . . .
TASTES A BIT FISHY
OILY fish can help with brain ageing, according to Rob Hobson, head of nutrition at supplement supplier Healthspan.
He explains that the fish’s omega-3 fatty acids are incorporated into brain cell membranes and boost neural pathways. EPA, a type of omega-3, also has anti-inflammatory properties, which may protect brain cells from degeneration.
Rob adds: “A study of more than 2,000 adults found eating fish twice weekly reduced dementia risk by 44 per cent.”
Salmon, trout, mackerel, sardines and herring are all rich in omega-3.
Veggie or vegan? Opt for a fish-free omega-3 supplement, such as MyVegan Omega 3 Supplement (£26.99 for 90 softgels, ).
OATY GOODNESS
OATMEAL, wholewheat bread, brown rice and barley all contain B vitamins, which can help with brain health.
“Research shows that low levels of certain B vitamins may affect how well the brain functions with ageing,” says Rob.
Other B-rich foods include dark green leafy vegetables, eggs, meat and fish.
RED, RED VEG
RED and purple fruit and veg – think berries, red cabbage and beetroot – are rich in flavonoids, which help boost blood flow to the brain.
READ MORE SUN STORIES
Read More on The Sun
“Research shows eating plenty of foods rich in flavonoids may help improve memory and learning while also slowing down age-related memory loss,” reveals Rob.
Flavonoids are compounds that come from plants, particularly those of a deep, rich colour.