Our brain is a very sensitive organ. It needs proper care and nutrition to stay healthy and strong.

Dry fruits are one of the best sources of nutrition for your brain. They contain high amounts of potassium, magnesium, and zinc which are essential minerals for your body.

They are rich in antioxidants which help fight free radicals that cause damage to your brain cells.

They also contain various vitamins like Vitamin A and E which keep your eyesight healthy and reduce stress on the eyes thus improving memory power.

Dry fruits reduce chances of developing Alzheimer’s disease by nearly 50%. They control blood pressure levels as well with regular consumption of these fruits.

Dry fruits for memory power

Your memory bank is like a piggy bank.

It’s always waiting to be filled with more coins, but it can’t keep them forever. Once you put in the coins, they have to be used right away or they’ll just disappear into thin air.

What if there were a way to keep those coins in your memory bank for longer? What if there were a way to make sure that when you remember something, it actually stays in your mind for longer than a few hours?

Dry fruits are one of the best ways to do this. They not only give you a quick boost of energy and help keep your brain functioning optimally, but they also contain antioxidants that help fight free radicals in your body and prevent damage from happening inside your cells.

We all want to remember things, but sometimes our brains just don’t seem to get it. That’s why we’re here to help you make the most of your memory power with a few simple tips.

The first thing you can do is eat a diet rich in foods that contain B vitamins, like spinach and nuts. These vitamins are essential for proper brain function and can help you retain new information.

Another thing we recommend is getting plenty of sleep each night. Studies have shown that people who sleep less than seven hours a night tend to have poorer memory recall than those who get eight or more hours of restful sleep every night.

Finally, we recommend exercising regularly. Studies show that people who exercise regularly have better memories than those who don’t exercise at all! So go ahead and get moving!

5- Almonds, Cashews, Pecans, Macadamia Nuts,and WalnutsFor example, walnuts are good for the brain because they have higher levels of DHA, which is important for brain health. Harvard recently found that those who eat nuts on a daily basis have a 20% lower death rate

Top 5 Foods for Brain Health 

LIFE AFTER EPIC TREATMENT  |  EDUCATION & RESOURCES  |  BRAIN SAFETY & CAR

The brain is the most important organ in the human body. It regulates the profuse amount of information that the body needs to regulate itself. This includes comprehending pain levels, regulating blood pressure, controlling nervous response, creating and secreting hormones, assisting digestion, along with coordinating the countless other signals the body sends to the brain to help our body function. It is so important to give your brain the vital nutrients it needs to keep your body running in tip top shape.

Because the brain is the foundation of supporting and keeping the body healthy, it is important to understand how the food we eat influences the brain and body. Below you will find general recommendations for food that are known for their nutritional benefits to the brain. The essentials provide the body with the fuel it needs to repair cells and provide the energy needed for the day. Every body has different nutritional needs, and it is important that take the following suggestions within the context of your own needs. If you are unsure of your specific needs we encourage you to talk to a certified nutritionist.

The Essentials

Antioxidants and Anti-inflammatories: Antioxidants protect enzymes, fats, and vitamins in the body. Studies have shown that antioxidants can counteract unstable molecules, such as free radicals. Antioxidants also counteract the oxidative stress on the brain and may reverse some of the symptoms of aging. In the body, there are immune cells in the brain that serve as the central nervous system’s primary defense.

However, over activation of these cells can lead to chronic pain, prevent healing, and lead to persistent inflammation. Luckily, there are compounds found in food that can reduce this over-activation. Antioxidants work as powerful anti-inflammatories.

Examples: Antioxidants can be found abundantly in fruits and vegetables. Dark colored berries like blueberries are rich in antioxidants. Tumeric is a great spice to fight inflammation because it contains curcumin. To learn more about the benefits of curcumin read this study published in 2017 by NCBI.

Lipids: Did you know the brain is the fattiest organ in the body, consisting of a minimum of 60% fat? In addition, fats from the bloodstream can serve as an energy source for the brain. Healthy fats, such as monosaturated and polyunsaturated fats, also promote good blood circulation because they are anti-inflammatory in nature. To learn more about these fats read this study published in May of 2015.

DHA omega-3 and Omega-6 fatty acids are known to fight memory loss, depression, improve sleep quality, vision, and improve the number of molecules that increase neuronal growth and survival. Omega-6s are also often used to increase good cholestrol or high-density lipoprotien, which serves as a building block for the steroid hormones that affect metabolism, inflammation, immune function, and salt/water balance. We wrote a post that details the benefits of DHA Omega-3 and Omega-6s has on the brain.

Examples: Oily fish (salmon and sardines) nuts, and seeds are just a few food types that are high in healthy fat the body needs.

Proteins and Amino Acids: To function adequately, the central nervous system (CNS) requires a number of amino acids found in protein rich foods. There are twenty different groups of amino acids; you can learn more about amino acids here. The two groups we will be focusing on are aromatic and acidic. Aromatic amino acids are used by the brain for the synthesis of various neurotransmitters and neuromodulators, such as serotonin and dopamine. Acidic amino glutamate and aspartate are neurotransmitters themselves.

Examples: Amino acids can be found in many different types of food, such as nuts, seeds, beans, and meat.

Carbohydrates: Growing and sustaining our large human brains takes a lot of energy; as a result, our brains eat up a large share of the energy we get from food. Carbohydrates, with their high nutrient and energy density, in part allowed us to evolve our amazing brains and provide us with energy.

Examples: Carbohydrates can be separated into two main categories: simple and complex. many whole grains, fruits, and vegetables fall within the complex category. Research depicted in this study published in 2008, shows that complex carbohydrates can reduce the risk for disease and improve cognition.

Water & Sodium Balance: It is vital to pay attention to how much salt and water you are consuming. It is common for individuals to experience irregular water and sodium homeostasis. The American Heart Association recommends eating no more than 1500mg of sodium daily. However, staying under this amount can be tricky because salt hides in many processed foods!

Approximately 73% of the brain is water. Molecular hydrogen found in drinking water works as an antioxidant; reducing neuro-oxidative stress and inflammation. Hydration promotes an array of cognitive benefits, such as, alertness, energy, memory function, visual vigilance, and improved circulation.

To figure out how much water you need to consume on a daily basis to maintain proper hydration follow this simple calculation: Your weight x 0.5 = the number of ounces of water required per day. However, you may need more or less than you actually need depending on genetics, diet, environment, and physical activity levels.

The Top 5 Foods that Support Overall Brain Health Are:

1- Avocados

Avocados are made up of healthy fats. These generally support healthy blood flow, which in turn support healthy brain function.  We wrote a post about all of the amazing nutritional powers an avocado has on brain and body health.

2- Berries

Blueberries, Raspberries, Blackberries, Cranberries, and Strawberries will not only bring the benefits of antioxidants, but also help to reduce inflammation and improve signaling in the brain, according to a recent study by the Human Nutrition Research Center on Aging.

3- Dark Chocolate

Dark chocolate provides antioxidants for the body to help reduce oxidative stress that can be damaging to both brain and body. Dark chocolate also increases the production of endorphins and can contribute to having a better mood. It also contains flavanol, which has been shown to assist in memory loss prevention.  

4- Wild Salmon

Salmon is good for your body and brain because of the benefits that come from DHA Omega3. DHA is an essential fatty acid that helps support the tissue of the brain. DHA also supports overall brain performance and makes up about 97% of the omega 3 fatty acids in the brain.

5- Almonds, Cashews, Pecans, Macadamia Nuts,and Walnuts

Nuts are a great source of a variety of vitamins. Not all nuts provide the same benefits. For example, walnuts are good for the brain because they have higher levels of DHA, which is important for brain health. Harvard recently found that those who eat nuts on a daily basis have a 20% lower death rate. 

These 5 types of foods are a good start to healthy brain nutrition. There are many foods that are also beneficial for brain health including a variety of fruits and vegetables, protein, and whole grains. The idea is that by eating a balanced diet you can support not only the structure of the brain but also the function. We have provided a chart that alphabetizes all of the nutrient-rich foods you can incorporate into your diet (if you are already not consuming them) to help boost that brain power.

Like a car, we have to put the right kind of gasoline in the car in order for the engine to operate smoothly, and we have to fill up the car repeatedly to make it to our destination. If we are not feeding our bodies the proper nutrients and sufficient food it needs to function and work consistently, we will likewise run out of gas or not have a smooth ride to our destination.

Nutrition is just one piece of the puzzle in supporting and keeping the brain healthy.  There are other pieces too, like physical exercise, hydration, getting enough sleep, having a positive attitude, and more. But it is important to never forget how important nutrition is for helping our brain so we can have a better quality of life, empowering us to accomplish all of the things we set out to do!

Brain boosting foods

11 Best Foods to Boost Your Brain and Memory

• Fatty fish. When people talk about brain foods, fatty fish is often at the top of the list. …
• Coffee. If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. …
• Blueberries. …
• Turmeric. …
• Broccoli. …
• Pumpkin seeds. …
• Dark chocolate. …
• Nuts.

11 Best Foods to Boost Your Brain and Memory
Your brain is kind of a big deal.

As the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.

That’s why it’s a good idea to keep your brain in peak working condition.

The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.

Alexander Spatari/Getty Images
This article lists 11 foods that boost your brain.

1. Fatty fish
   When people talk about brain foods, fatty fish is often at the top of the list.

This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids (1Trusted Source).

About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids (2Trusted Source).

Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (2Trusted Source, 3Trusted Source).

Omega-3s also offer several additional benefits for your brain.

For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression (3Trusted Source, 8Trusted Source).

In general, eating fish seems to have positive health benefits.

Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory, and emotion (9Trusted Source).

Overall, fatty fish is an excellent choice for brain health.

SUMMARY
Fatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline.

2. Coffee
   If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you.

Two main components in coffee — caffeine and antioxidants — can help support brain health.

The caffeine found in coffee has a number of positive effects on the brain, including (10Trusted Source):

Increased alertness. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy (11Trusted Source, 12Trusted Source).
Improved mood. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine (13Trusted Source).
Sharpened concentration. One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test (14Trusted Source).
Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consumes 3-4 cups daily (10Trusted Source, 15Trusted Source).

This could at least be partly due to coffee’s high concentration of antioxidants (16Trusted Source).

SUMMARY
Coffee can help boost alertness and mood. It may also offer some protection against Alzheimer’s, thanks to its content of caffeine and antioxidants.

3. Blueberries
   Blueberries provide numerous health benefits, including some that are specifically for your brain.

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects (17Trusted Source).

Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases (18Trusted Source).

Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells (17Trusted Source, 19Trusted Source).

According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults (20Trusted Source).

Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying as is for a simple snack.

SUMMARY
Blueberries are packed with antioxidants that may delay brain aging and improve memory.

4. Turmeric
   Turmeric has generated a lot of buzz recently.

This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there (21Trusted Source).

It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

May benefit memory. Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease (21Trusted Source, 22Trusted Source).
Eases depression. Curcumin boosts serotonin and dopamine, both of which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression (23Trusted Source, 24Trusted Source).
Helps new brain cells grow. Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed (25Trusted Source, 26Trusted Source).
Keep in mind that most studies use highly concentrated curcumin supplements in doses ranging from 500–2,000 mg per day, which is much more curcumin than most people typically consume when using turmeric as a spice. This is because turmeric is only made up of around 3–6% curcumin (27Trusted Source).

Therefore, while adding turmeric to your food may be beneficial, you may need to use a curcumin supplement under a doctor’s guidance to obtain the results reported in these studies.

SUMMARY
Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease.

5. Broccoli
   Broccoli is packed with powerful plant compounds, including antioxidants (28Trusted Source).

It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli (29Trusted Source).

This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells (30Trusted Source).

A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status (31Trusted Source, 32Trusted Source).

Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage (33Trusted Source).

SUMMARY
Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

6. Pumpkin seeds
   Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage (34).

They’re also an excellent source of magnesium, iron, zinc, and copper (35Trusted Source).

Each of these nutrients is important for brain health:

Zinc. This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease (36Trusted Source, 37Trusted Source, 38Trusted Source).
Magnesium. Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy (39Trusted Source, 40Trusted Source).
Copper. Your brain uses copper to help control nerve signals. And when copper levels are out of whack, there’s a higher risk of neurodegenerative disorders, such as Alzheimer’s (41Trusted Source, 42Trusted Source.
Iron. Iron deficiency is often characterized by brain fog and impaired brain function (43Trusted Source).
The research focuses mostly on these micronutrients, rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can likely reap their benefits by adding pumpkin seeds to your diet.

SUMMARY
Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc.

7. Dark chocolate
   Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants.

Dark chocolate has a 70% or greater cocoa content. These benefits are not seen with regular milk chocolate, which contains between 10–50% cocoa.

Flavonoids are a group of antioxidant plant compounds.

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline (44, 45Trusted Source, 46)Trusted Source.

In fact, a number of studies back this up (47Trusted Source, 48Trusted Source, 49Trusted Source).

According to one study in over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, compared with those who rarely ate it (50Trusted Source).

Chocolate is also a legitimate mood booster, according to research.

One study found that participants who ate chocolate experienced increased positive feelings compared to those who ate crackers (51Trusted Source).

However, it’s still not clear whether that’s because of compounds in the chocolate or simply because the tasty flavor makes people happy.

SUMMARY
The flavonoids in chocolate may help protect the brain. Studies have suggested that eating chocolate, especially dark chocolate, could boost both memory and mood.

8. Nuts
   Research has shown that eating nuts can improve heart-health markers, and having a healthy heart is linked to having a healthy brain (52Trusted Source, 53Trusted Source).

One study found that regular consumption of nuts could be linked to a lower risk of cognitive decline in older adults (54Trusted Source).

Also, another 2014 study found that women who ate nuts regularly over the course of several years had a sharper memory compared with those who did not eat nuts (55Trusted Source).

Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health (56Trusted Source, 57Trusted Source).

Vitamin E protects cells against free-radical damage to help slow mental decline (58Trusted Source, 59Trusted Source).

While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver anti-inflammatory omega-3 fatty acids (57Trusted Source).

SUMMARY
Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds.

9. Oranges
   You can get almost all the vitamin C you need in a day by eating one medium orange (60Trusted Source).

Doing so is important for brain health since vitamin C is a key factor in preventing mental decline (61Trusted Source).

According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed (62Trusted Source).

Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease (63Trusted Source).

You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries.

SUMMARY
Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals.

10. Eggs
    Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline (64Trusted Source).

Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory (65Trusted Source, 66Trusted Source, 67Trusted Source).

Two older studies found that higher intakes of choline were linked to better memory and mental function (68Trusted Source, 69Trusted Source).

Nevertheless, many people do not get enough choline in their diet.

Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.

Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg (Trusted Source65Trusted Source).

Furthermore, the B vitamins found in eggs also have several roles in brain health.

To start, they may help slow the progression of mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease (70Trusted Source, 71Trusted Source).

Also, being deficient in two types of B vitamins — folate and B12 — has been linked to depression (72Trusted Source).

Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline (73Trusted Source, 74Trusted Source).

Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain (72Trusted Source).

It’s worth noting that there’s very little direct research on the link between eating eggs and brain health. However, there is research to support the brain-boosting benefits of the specific nutrients found in eggs.

SUMMARY
Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development.

11. Green tea
    As is the case with coffee, the caffeine in green tea boosts brain function.

In fact, it has been found to improve alertness, performance, memory, and focus (75Trusted Source).

But green tea also has other components that make it a brain-healthy beverage.

One of them is L-theanine, 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 (76Trusted Source, 77Trusted Source).

L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired (78Trusted Source).

One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine (79Trusted Source).

It’s also rich in polyphenols and antioxidants that could protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s (80Trusted Source, 81Trusted Source).

Plus, some studies have shown green tea helps improve memory (82Trusted Source, 83Trusted Source).

SUMMARY
Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, its antioxidants protect the brain, and L-theanine helps you relax.

The bottom line
Many foods can help keep your brain healthy.

Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.

Others, such as nuts and eggs, contain nutrients that support memory and brain development.

You can help support your brain health and boost your alertness, memory, and mood by strategically including these foods in your diet.

Just one thing. 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. Check out this article for a list of the 7 worst foods for your brain that you should limit or avoid.

Last medically reviewed on June 21, 2021

Written by Kerri-Ann Jennings, MS, RD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on June 21, 2021

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NUTRITION
14 Natural Ways to Improve Your Memory
Everyone has moments of forgetfulness from time to time, especially when life gets busy.

While this can be a completely normal occurrence, having a poor memory can be frustrating.

Genetics play a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.

Here are 14 evidence-based ways to improve your memory naturally.

Lucas Ottone/Stocksy United

1. Eat less added sugar
   Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1Trusted Source, 2Trusted Source).

For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared with people who consumed less sugar (2Trusted Source).

Cutting back on sugar not only helps your memory but also improves your overall health.

Summary Research has shown that people who regularly
consume lots of added sugar may have poorer memory and lower brain volume
than those who limit sugar.

2. Try a fish oil supplement
   Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3Trusted Source, 4Trusted Source).

Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.

A 2015 review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6Trusted Source).

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7Trusted Source).

Summary Fish and fish oil supplements are rich in the
omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term,
working, and episodic memory, especially in older people.

3. Make time for meditation
   The practice of meditation may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8Trusted Source).

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9Trusted Source).

As you age, gray matter declines, which negatively impacts memory and cognition (10Trusted Source).

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to older adults (11Trusted Source).

For example, one study showed that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12Trusted Source).

Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

Summary Meditation isn’t just good for your body —
it’s also good for your brain. Research suggests meditation may increase gray
matter in the brain and improve spatial working memory.

4. Maintain a moderate weight
   Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

Several studies have established obesity as a risk factor for cognitive decline.

Having obesity can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13Trusted Source).

Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14Trusted Source).

A study of 50 people between ages 18 and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests (15Trusted Source).

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16Trusted Source).

Summary Obesity is a risk factor for cognitive
decline. Maintaining a body mass index within the normal range may help you
avoid a host of issues associated with obesity, including a poorer memory.

5. Get enough sleep
   Lack of proper sleep has been associated with poor memory for quite some time.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows that if you’re sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

The group that slept between training and testing performed 20% better on the memory tests (17Trusted Source).

Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared with nurses working the day shift (17Trusted Source).

Health experts recommend adults get between 7 and 9 hours of sleep each night for optimal health (18Trusted Source).

Summary Studies have consistently associated
sufficient sleep with better memory performance. Sleep helps consolidate
memories. You’re also likely to perform better on memory tests if you’re well
rested than if you’re sleep deprived.

6. Practice mindfulness
   Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.

One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training (19Trusted Source).

Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20Trusted Source).

Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing, and gently resetting your attention when your mind wanders.

Summary Practicing mindfulness techniques has been
associated with increased memory performance. Mindfulness is also linked to
reduced age-related cognitive decline.

7. Drink alcohol in moderation
   Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.

Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.

A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank (21Trusted Source).

Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22Trusted Source).

While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.

Summary Alcohol has neurotoxic effects on the brain,
including reducing memory performance. Occasional moderate drinking is typically not an
issue, but binge drinking can damage your hippocampus, a key area of your brain
associated with memory.

8. Train your brain
   Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.

A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests (23Trusted Source).

Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group (24Trusted Source).

Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25Trusted Source).

Summary Games that challenge your brain may help you
strengthen your memory and may even reduce the risk of dementia.

9. Limit refined carbs
   Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.

These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26Trusted Source).

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function (27Trusted Source).

One study involving 317 healthy Korean children found that those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory (28Trusted Source).

Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29Trusted Source).

Summary Like added sugar, refined carbohydrates lead
to a spike in blood sugar levels, which can damage your brain over time. Diets
high in refined carbs have been associated with dementia, cognitive decline, and
reduced brain function.

10. Get your vitamin D levels tested
    Vitamin D is an important nutrient that plays many vital roles in the body.

Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.

A study that followed 318 older adults for 5 years found that those who had blood levels of vitamin D less than 20 nanograms (ng) per milliliter (mL) lost their memory and other cognitive abilities faster than those with normal vitamin D levels (30Trusted Source).

Low levels of vitamin D have also been linked to a greater risk of developing dementia (31Trusted Source).

Vitamin D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.

Summary Vitamin D deficiency is very common,
especially in colder climates, and has been associated with age-related
cognitive decline and dementia. If you think you might have low levels of
vitamin D, ask your doctor for a blood test.

11. Exercise
    Exercise is important for overall physical and mental health.

Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.

For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages (32Trusted Source).

Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health (33Trusted Source).

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life (34Trusted Source).

Summary Exercise brings incredible benefits for your
whole body, including your brain. Even moderate exercise for short periods has
been shown to improve cognitive performance, including memory, across all age
groups.

12. Choose anti-inflammatory foods
    Consuming a diet rich in anti-inflammatory foods may help improve your memory.

Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.

A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods (35Trusted Source).

Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.

Summary Anti-inflammatory foods are great for your
brain, especially berries and other foods that are high in antioxidants. To
incorporate more anti-inflammatory foods into your diet, you can’t go wrong by
consuming a variety of fruits and vegetables.

13. Consider curcumin
    Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.

It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.

Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss (37Trusted Source).

In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease (38Trusted Source).

Though more human studies are needed on the effects of curcumin on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline (39Trusted Source, 40Trusted Source).

Summary Curcumin is a potent antioxidant. Animal
studies have shown it reduces inflammation and amyloid plaques in the brain.
However, more research in humans is needed.

14. Add some cocoa to your diet
    Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.

They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.

A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids (41Trusted Source).

To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.

Summary Cocoa is high in antioxidants that may help
improve memory performance. Make sure to choose dark chocolate with 70% cacao
or higher so you get a concentrated dose of antioxidants.

The bottom line
There are many fun, simple and even delicious ways to improve your memory.

Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.

Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.

Last medically reviewed on May 17, 2022

Written by Jillian Kubala, MS, RD — Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — Updated on May 17, 2022

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25 Ways to Improve Your Memory

Our memories are an integral part of who we are, but as we age our memory declines. For many older adults, the decline becomes so serious that they’re no longer able to live independently, which is one of the biggest fearsTrusted Source adults have as they age.

The good news is that scientists have been learning more about our brain’s amazing capacity to change and grow new neural connections each day, even in old age. This concept is known as neuroplasticity. Through research on neuroplasticity, scientists have discovered that our memory capacity isn’t fixed, but rather malleable like plastic.

To take full advantage of neuroplasticity, you’ll need to exercise your brain and take care of your body. These 25 tips and tricks are some of the most effective methods for improving memory.

1. Learn something new
   Memory strength is just like muscular strength. The more you use it, the stronger it gets. But you can’t lift the same size weight every day and expect to get stronger. You’ll need to keep your brain constantly challenged. Learning a new skill is an excellent way to strengthen your brain’s memory capacity.

There are many activities to choose from, but most importantly, you’ll need to find something that forces you out of your comfort zone and commands your full attention.

Here are some examples:

learn a new instrument
make pottery
play mind games, like Sudoku or chess
learn a new type of dance, like the tango
learn a new language
Research from 2007Trusted Source showed that speaking more than one language can delay the onset of memory problems in people with dementia.

2. Repeat and retrieve
   Any time you learn a new piece of information, you’re more likely to mentally record that information if it’s repeated.

Repetition reinforces the connections we create between neurons. Repeat what you hear out loud. Try using it in a sentence. Write it down and read it aloud.

But the work doesn’t stop there. Research shows that simple repetition is an ineffective learning tool if used on its own. You’ll need to sit back down later and actively try to retrieve the information without looking at where you wrote it down. Testing yourself to retrieve the information is better than repeated studying. Practicing retrieval creates more long-term and meaningful learning experiences.

3. Try acronyms, abbreviations, and mnemonics
   Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes.

Mnemonics have been tested since the 1960s as an effective strategy for students. You’ve probably been taught a few mnemonic devices for remembering long lists. For example, the colors of the spectrum can be remembered with the name ROY G. BIV (Red, Orange, Yellow, Green, Blue, Indigo, Violet).

4. “Group” or “chunk” information
   Grouping or chunking refers to the process of dividing newly learned information into chunks to produce fewer, larger chunks of information. For example, you may have noticed that it’s much easier to remember a phone number if the 10 digits are grouped into three separate chunks (e.g. 555-637-8299) rather than one long number (5556378299).
5. Construct a “mind palace”
   The mind palace technique is often used by memory champions. In this ancient technique, you create a visual and complex place to store a set of memories.

For more instructions on how to create memory palaces, watch 2006 U.S. Memory Champion Joshua Foer’s TED talk.

6. Use all of your senses
   Another tactic of memory connoisseurs is that they don’t just rely on one sense to help retain information. Instead, they relate information to other senses, like colors, tastes, and smells.
7. Don’t turn to google right away
   Modern technology has its place, but unfortunately has made us “mentally lazy.” Before you reach for your phone to ask Siri or Google, make a solid attempt to retrieve the information with your mind. This process helps reinforce the neural pathways in your brain.
8. Lose the GPS
   Another common mistake is relying on the GPS every time you drive. Researchers foundTrusted Source in 2013 that relying on response techniques — such as GPS — for navigation, shrinks a part of our brain called the hippocampus, which is responsible for spatial memory and moving information from short-term to long-term memory. Poor hippocampus health is associated with dementia and memory decline.

Unless you’re totally lost, try to get to your destination using your brain instead of just following the instructions on your GPS. Perhaps use GPS to get there, but use your brain to get back home. Your brain will thank you for the extra challenge.

9. Keep yourself busy
   A busy schedule can maintain your brain’s episodic memory. One study linked busy schedules to better cognitive function. This study, however, was limited by self-reporting.
10. Stay organized

An organized person has an easier time remembering. Checklists are one good tool for organization. Manually writing down your checklist (instead of doing it electronically) also increases the likelihood that you’ll remember what you’ve written down.

11. Sleep on a regular schedule
    Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine on the weekends. This can greatly improve sleep quality.
12. Avoid bright screens before bed
    The blue light emitted by cell phone, TV, and computer screens inhibits the production of melatonin, a hormone that controls your sleep-wake cycle (circadian rhythm). A poorly regulated sleep cycle can really take a toll on sleep quality.

Without enough sleep and rest, the neurons in our brain become overworked. They can no longer coordinate information, making it more difficult to access memories. Roughly an hour before bedtime, turn off your devices and allow your brain to unwind.

13. Eat more of these foods:
    Diets such as the Mediterranean diet, DASH (dietary approaches to stop hypertension), and the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay) have a few things in common. This includes their ability to improve memory and reduce the risk of Parkinson’s and Alzheimer’s diseaseTrusted Source.

These diets focus on eating:

plant-based foods, especially green, leafy vegetables and berries
whole grains
legumes
nuts
chicken or turkey
olive oil or coconut oil
herbs and spices
fatty fish, such as salmon and sardines
red wine, in moderation
Fatty fish are a rich source of omega-3 fatty acids. Omega-3s play an important role in building brain and nerve cells. They’re essential for learning and memory and have been shown to delayTrusted Source cognitive decline.

14. Eat less of these foods:
    Proponents of the Mediterranean and MIND diets say to avoid the following foods:

sugar
processed foods
butter
red meat
fried foods
salt
cheese
Sugar and fat has been linked to impaired memory. A recent study in humans found that a diet high in fats and sugars — common in a Western diet — impairs hippocampal memory. However, the study relied on questionnaires and surveys, which may not be as accurate.

15. Avoid certain medications

While you should still take your medications prescribed by your doctor, remember to follow your doctor’s instructions for dietary and lifestyle changes too.

Some prescriptions, like statins for high cholesterol, have been associated with memory loss and “brain fog.” Losing weight and eating healthier may also play a role in treating high cholesterol.

Other medications that might affect memory include:

antidepressants
antianxiety medications
hypertension drugs
sleeping aids
metformin
Talk to your doctor about how to manage your medical conditions so you don’t have to rely on a prescription forever. If you’re worried about how a medication may affect your memory, talk to your doctor about your options.

16. Get physical
    Exercising has been shown to have cognitive benefits. It improves oxygen and nutrient delivery to the body, and helps to create new cells in the brain which are essential for memory storage. Exercise especially increases the number of cells in the hippocampus.

There’s no need for the exercise to be strenuous. Walking, for example, is a great choice.

17. Manage stress
    When you’re stressed, your body releases stress hormones like cortisol. Cortisol has been shown to greatly impair the brain’s memory process, especially our ability to retrieveTrusted Source long-term memories. Stress and depression have even been shown in animal studies to shrink the brainTrusted Source.

Check out this article for 16 easy ways to reduce stress and anxiety.

18. Socialize
    Humans are social creatures. Research shows that a strong support system is vital to our emotional and brain health. One study from 2007 found that people with very active social lives had the slowest memory decline. Just 10 minutes of talking to another person was shown to improve memory.
19. Drink water
    Your brain is made mostly of water. Water acts as a shock absorber for the brain and spinal cord. It helps our brain cells use nutrients. So just a small amount of dehydration can have disastrous effects. Mild dehydration has been shownTrusted Source to cause brain shrinkage and memory impairment.

Aim for at least eight to ten glasses per day, or more if you’re very active.

20. Drink coffee

Caffeine has actually been shown to enhance memory and reduce risk ofTrusted Source Parkinson’s and Alzheimer’s disease.

But this one comes with a caveat. Having too much caffeine, or consuming it later in the day, can have the opposite effect as it can impair sleepTrusted Source in sensitive individuals.

21. Don’t binge drink
    It’s true that moderate consumption of alcohol may have a positive effect on memory, but keep in mind that moderate means just one drink for women and two for men each day.

Drinking more than that can have a negative effect on your ability to retain information as well as your sleep.

22. Meditate
    There’s mounting evidence for the health benefits of meditation. Studies show that meditation helps improve several cognitive functions, like focus, concentration, memory, and learning. Meditation may actually rewire the brain and encourage more connections between brain cells. There are several ways to meditate — find out which one is right for you.
23. Enjoy nature
    Getting out into nature is incredibly important for our emotional and physical health. Enjoying nature can even be considered a form of meditation. One 2008 study found that a walk in a park improved memory and attention compared to walking in a city.

Likewise, daily gardening lowers your risk of dementia by 36 percentTrusted Source, according to one 2006 study.

24. Practice yoga
    One study from 2012 found that a mere 20 minutes of yoga significantly improved participants’ speed and accuracy on memory tests. Participants performed significantly better on the tests after yoga compared to aerobic exercise. The study, however, was limited by its narrow sample size of just 30 young, female students.

Yoga also emphasizes breathing from the diaphragm, which helps maximize our oxygen intake, thus improving mental function.

25. Shed the extra weight
    People with more fatty tissue tend to have less water than people with less fatty tissue. Overweight people also have less brain tissueTrusted Source. The more overweight you are, the more your brain is likely to shrink and affect your memory.

Follow this guide for tips on losing weight naturally.

The bottom line
Our memory is a skill, and just like other skills, it can be improved with practice and healthy overall habits. You can start small. For example, pick a new challenging activity to learn, incorporate a few minutes of exercise into your day, maintain a sleep schedule, and eat a few more green vegetables, fish, and nuts.

The next time you have to study for an exam, try one of the techniques suggested by memory champions, like chunking, mind palaces, or retrieval.

Talk to your doctor if you notice that you’re making many more mistakes than usual or have trouble completing simple daily tasks, like cooking or cleaning.

Last medically reviewed on December 22, 2017

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Medically reviewed by Timothy J. Legg, PhD, PsyD — Written by Jacquelyn Cafasso — Updated on September 18, 2018
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10 Games and Puzzles to Exercise Your Brain
Why it matters
How we chose
Our picks
Takeaway
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Keeping your mind sharp is important, especially now. Although the pandemic is (maybe, kinda, sorta) winding down, many of us still aren’t getting the daily stimulation we once got from populated offices, robust happy hours, and social events with friends and family.

To make sure you don’t fall into a “pandemic fog” experts recommend playing games at home to give your brain a regular workout.

Why it matters to exercise your brain
According to Rebecca Marcus, LCSW, a licensed psychotherapist in New York who specializes in mindfulness, brain games are important for several reasons:

They can help to increase focus, concentration, and memory.
They can help us to be more present in day-to-day activities.
While it doesn’t appear that brain games can prevent age-related cognitive decline and dementia, growing research indicates that they may slow or delay them.
“We are more likely to feel scattered, have trouble focusing, or experience forgetfulness if we don’t do things to exercise and keep our mind sharp,” says Marcus. “Just like we wouldn’t expect to go to the gym for 3 months and then forever have muscles and strength without continuing to exercise, the same applies to exercising our mind.”

It’s important to note that the game you choose needs to constantly increase in challenge and variety, according to Marcus. “If [you’re] only playing the same thing over and over again, the mind isn’t challenged anymore and begins to run on autopilot,” she says.

Besides brain games, she says another way to challenge your brain is simply by varying your regular routines or tasks. For example, if you take your dog for a walk on the same route every day, try going in a different direction one day. (See? Easy!)

You’ll also want to challenge both sides of your brain.

The left brain is known to perform tasks related to logic, such as science and mathematics, whereas the right brain is more visual and intuitive. Games like Sudoku and puzzles are great for challenging the left side of the brain.

On the other hand, to strengthen the right side of your brain, you’ll want to “keep your emotional intelligence sharp by engaging in conversations where you evoke and attune to the emotions of others,” says Sarah Schewitz, PsyD, a licensed psychologist in Los Angeles.

You can also try new creative hobbies such as:

painting
photography
creative writing
playing music or learning to play an instrument
How we chose
We considered various criteria when making our list. Some key features include:

Opinions of experts in the field. We spoke to two psychology experts for their input on what to look for when choosing a game.
User reviews and customer feedback. We considered user reviews and customer feedback from various websites that sell the products.
Healthline’s picks of 10 games and puzzles to exercise your brain

1. Scrabble
   On top of bringing out the competitive spirit in every age group, this classic word game works to enrich your vocabulary and train your mind to focus on a sole task. With an entire dictionary of words to choose from, every round is different, and you’ll never tire of playing this game. It’s been around since 1948 after all.
2. Sagrada
   Sagrada is a dice placement game that lands halfway between a competitive board game and a brain teaser. The goal is to carefully construct a stained glass window by placing dice according to the color and shade while following many restrictions. Users say they had so much fun playing Sagrada that they dreamed of glass dice at night.
3. Rummikub
   This easy-to-learn, fast-moving game combines both luck and strategy. Players take turns placing numbered tiles in runs and groups, rummy style. As the board changes, players constantly adjust their tiles until every tile on their rack is gone. Rummikub may help sharpen your sequencing, pattern recognition, and planning skills.
4. Jigsaw puzzles
   Jigsaw puzzles are great because they exercise both the left and right sides of your brain at once. Puzzles require both logic, intuition, and creativity, and it’s easy to get lost for hours working on them. Bonus: There are so many new aesthetic puzzle brands out there like Ordinary Habit, Piecework, and Whiled that highlight new artists from around the globe.
5. Rubik’s Cube
   The Rubik’s Cube is known for being the world’s bestselling and most famous puzzle. With over 43 quintillion possible moves, this portable game is perfect for stimulating the brain during idle time. Rather than scrolling through social media or watching television when you’re sitting in a waiting room, try your mind at solving the cube. (But be warned: It’s harder than it looks.)
6. Azul
   Azul is a tile placement game in which players compete for the highest score by claiming tiles and arranging them on their board to score points. It’s a great strategy game to play with the family, and it won the coveted Spiel des Jahres award in 2018 — an assurance of fun and quality.
7. Sudoku
   Sudoku is a number puzzle where you have to fill a grid with numbers 1 through 9, with each number appearing only once in a row, column, or box. This classic game makes you think critically and helps improve concentration skills. While there are many mobile options nowadays, nothing hits harder than playing with pen and paper.
8. Our Moments Couples: Conversation Starters for Great Relationships
   “It’s also important to keep your emotional intelligence sharp by engaging in conversations where you evoke and attune to the emotions of others. Take time to have a meaningful conversation with a loved one and improve your emotional intelligence by observing and asking how they feel during the conversation,” says Schewitz.

This card pack is filled with stimulating questions like “What’s something that you’ll never try again?” or “What have you lost since childhood that you’d like to regain?”

9. Crossword puzzles
   Clinical trialTrusted Source findings show that crossword puzzles help delay the onset of memory decline in people who develop dementia. This brain activity helps you improve your verbal skills, and forces you to think deeply.
10. Chess
    If “The Queen’s Gambit” wasn’t inspirational enough, playing chess results in better brain function, improved memory and cognitive abilities, strategic thinking, and increased attention spans. In this 2019 research review, scientists found that the cognitive benefits of chess could help protect older adults from dementia.

Takeaway
Games are an excellent vehicle to learn something new and stimulate your brain. These options are incredibly fun, pandemic friendly, accessible, and work to keep your mind sharp in the long term.

Iman Balagam is a writer based in Houston, Texas. When she’s not laughing at her own jokes or buying overpriced chia pudding, she can be found reading fiction novels, catching a cycling class, doomscrolling through TikTok, or waiting for her delayed Spirit flight to board. You can see more of her work on her website.

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Written by Iman Balagam on June 17, 2021 — Fact checked by Michael Crescione

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13 Brain Exercises to Help Keep You Mentally Sharp
Try puzzles
Play cards
Build vocabulary
Dance
Use your senses
Learn a new skill
Teach a skill
Listen to music
Try a new route
Meditate
Learn a new language
Do tai chi
Focus
Bottom line
The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too.

Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older. That said, people of all ages can benefit from incorporating a few simple brain exercises into their daily life, which we’ll explore in more detail in this article.

Brain exercises
Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do, and keep your brain sharp as you get older.

Let’s take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits.

1. Have fun with a jigsaw puzzle
   Whether you’re putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.

ResearchTrusted Source has shown that doing jigsaw puzzles recruits multiple cognitive abilities and is a protective factor for visuospatial cognitive aging. In other words, when putting together a jigsaw puzzle, you have to look at different pieces and figure out where they fit within the larger picture. This can be a great way to challenge and exercise your brain.

2. Try your hand at cards
   When’s the last time you played a game of cards? Researchers who conducted a study in 2015Trusted Source on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain. The same study also found that a game of cards could improve memory and thinking skills.

Try learning one of these tried-and-true card games:

solitaire
bridge
gin rummy
poker
hearts
crazy eights

3. Build your vocabulary
   A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?

Research shows that many more regions of the brain are involved in vocabulary tasks, particularly in areas that are important for visual and auditory processing. To test this theory, try this cognitive-boosting activity:

Keep a notebook with you when you read.
Write down one unfamiliar word, then look up the definition.
Try to use that word five times the next day.

4. Dance your heart out
   The Centers for Disease Prevention and Control notes that learning new dance moves can increase your brain’s processing speed and memory. In other words, bust a move on the dance floor and your brain will thank you.

Want to test it out? Give one of these dance activities a try:

Take a salsa, tap, hip-hop, or contemporary dance class.
Try a Zumba or jazz exercise class.
Watch an online video with fun dance moves you’ve always wanted to learn.
Grab a partner and learn to ballroom dance.
Gather your friends and go line dancing.

5. Use all your senses
   A 2015 research reportTrusted Source suggests that using all your senses may help strengthen your brain.

To give your senses and your brain a workout, try doing activities that simultaneously engage all five of your senses. You could try baking a batch of cookies, visiting a farmer’s market, or trying a new restaurant while you focus on smelling, touching, tasting, seeing, and hearing all at the same time.

6. Learn a new skill
   Learning a new skill is not only fun and interesting, but it may also help strengthen the connections in your brain.

Research from 2014Trusted Source also shows that learning a new skill can help improve memory function in older adults.

Is there something you’ve always wanted to learn how to do? Perhaps you’d like to know how to repair your car, use a particular software program, or ride a horse? You now have one more good reason to learn that new skill.

7. Teach a new skill to someone else
   One of the best ways to expand your learning is to teach a skill to another person.

After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.

8. Listen to or play music
   Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.

According to a 2017 studyTrusted Source, listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.

And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. That’s why you’re never too old to start playing an instrument like the piano, guitar, or even the drums.

9. Take a new route
   Don’t get stuck in a rut when it comes to your daily tasks. Instead, be willing to try new ways to do the same things.

Choose a different route to get to work each week or try a different mode of transport, like biking or using public transport instead of driving. Your brain can benefit from this simple change, and you might be surprised by how easy it is to change your thinking.

10. Meditate
    Daily meditation can calm your body, slow your breathing, and reduce stress and anxiety.

But did you know that it may also help fine-tune your memory and increase your brain’s ability to process informationTrusted Source?

Find a quiet spot, close your eyes, and spend five minutes meditating each day.

11. Learn a new language
    A 2012 review of researchTrusted Source has overwhelmingly proven the many cognitive benefits of being able to speak more than one language.

According to numerous studies, bilingualism can contribute to better memory, improved visual-spatial skills, and higher levels of creativity. Being fluent in more than one language may also help you switch more easily between different tasks, and delay the onset of age-related mental decline.

The good news is that it’s never too late to reap the rewards of learning a new language. According to researchers, you can boost your memory and improve other mental functions by becoming a student of a new language at any time in your life.

12. Take up tai chi
    It’s no secret that tai chi can benefit your health in many ways, including your mental health. Plus, it can also help center you when life seems out of balance.

Taking up a regular practice of tai chi can help reduce stress, enhance sleep quality, and improve memory. A 2013 studyTrusted Source found that long-term tai chi practice could induce structural changes in the brain, resulting in an increase in brain volume.

Beginners do best by taking a class to learn the different movements. But once you know the basics, you can practice tai chi anywhere, anytime.

13. Focus on another person
    The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?

Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.

The bottom line
Focusing on your brain health is one of the best things you can do to improve your concentration, focus, memory, and mental agility, no matter what age you are.

By incorporating brain exercises into your everyday life, you’ll get to challenge your mind, sharpen your cognitive skills, and possibly learn something new and enriching along the way, too.

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Last medically reviewed on August 7, 2019

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Medically reviewed by Timothy J. Legg, PhD, PsyD — Written by Sara Lindberg on August 7, 2019
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NUTRITION
A Dietitian’s Take on Spicy Salad Dressing: Health Benefits, Recipes, and More
Recipes
Salads to consider
Benefits
Bottom line
Salads are one of the most customizable healthy foods one can eat today. The salad/dressing duo exists in endless combinations, bringing myriad flavor possibilities to the healthy dish.

Dressings can be sweet, creamy, zesty, and tangy, but it doesn’t stop there. Other salad vinaigrettes are spicy, bringing a fiery heat that is sure to light up your tastebuds.

Read on to find out what you should know about types of spicy salad dressing, which salads spicy dressing pairs with best, and the health benefits of spicy salad dressing.

Ina Peters/Stocksy United
Types of spicy salad dressings
There are endless recipes for spicy salad dressings. Check out some of them below, spend some time looking for others, or create a recipe on your own!

1. Sriracha Vinaigrette
   A sriracha vinaigrette may be just what you need to kick up your typical go-to salad recipe. This recipe features olive oil, white wine vinegar, and dried parsley flakes. It gets its spice from sriracha.

Plus, it’s simple to make and keeps for several weeks in your fridge.

View the recipe here.

2. Spicy Southwest Dressing
   You won’t want to buy any other commercial salad dressing once you try this recipe.

The recipe doesn’t fail in flavor thanks to its impressive spice combo of chili powder, cayenne powder, onion powder, garlic powder, and cumin.

View the recipe here.

3. Spicy Thai Salad Dressing
   The salad dressing blend offers a dynamic flavor profile of spicy, acidic, and sweet, attributable to its red pepper flakes and rice vinegar.

View the recipe here.

4. Chipotle-Lime Ranch Dressing
   This recipe offers explosive flavors with a blend of chile peppers and lime juice against a dairy backdrop of low fat plain Greek yogurt, light mayonnaise, and buttermilk.

Top it off with herbs like parsley, dill, and chives to round out the flavor profile.

View the recipe here.

5. Italian Buffalo Vinaigrette
   If you ever hoped your salad could taste as good as your favorite chicken wings, it can come close with this spicy recipe. It combines spices and herbs with white balsamic vinegar and buffalo wing sauce for a deliciously distinct salad dressing.

View the recipe here.

6. Spicy Balsamic and Mustard Vinaigrette
   This recipe is a spin-off of the classic balsamic vinaigrette using spicy brown mustard to give your salad just the right amount of heat.

View the recipe here.

7. Wasabi Soy Dressing
   Satisfy your tastebuds with wasabi-soy dressing that pairs well with any salad. Its fiery flavor heats up your palate and may remind you of sushi because of the wasabi paste, rice vinegar, sesame oil, and soy sauce.

View the recipe here.

8. Curry Salad Dressing
   The unique recipe adds distinct flavors from strong ingredients, such as dijon mustard and curry powder. It combines acidity from lemon juice and hot sauce to provide some must-have flavors that take your salad to the next level.

View the recipe here.

9. Creamy Jalapeño Cilantro Dressing
   Ingredients
   The creamy dressing packs a fiery punch with jalapeño peppers. Thanks to having so few ingredients, this recipe is simple to make. It’s suitable as a salad dressing or as a taco topping.

View the recipe here.

SUMMARY
The internet is home to countless recipes for spicy salad dressing. Check out the ones we’ve collected, look up others, or create your own at home suited to your personal tastes.

Salads that pair well with spicy dressing
Spicy salad dressings are suitable for all salad types, and their versatility makes them a zesty ingredient to drizzle in sandwiches and wraps or over grilled meats and veggies if you’re not feeling salad.

In addition, spicy salad dressing makes an excellent dipping sauce.

Here are some salads that would pair well with spicy salad dressings.

Kale salad: kale, mango, pepitas, quinoa
Tabbouleh salad: romaine lettuce, parsley, mint leaves, bulgur wheat, tomatoes, cucumber
Arugula salad: arugula, sliced almonds, strawberries, goat cheese
Asian salad: Asian cabbage, shrimp, edamame, mandarin oranges
Shaved Brussels salad: Brussels sprouts, pine nuts, feta cheese, dried or fresh apples
Chopped broccoli salad: broccoli, onions, shredded carrots, sunflower seeds, golden raisins
Southwest salad: black beans, romaine lettuce, shredded cheese, avocado, cherry tomatoes
Thai salad: napa cabbage, chicken, red cabbage, red bell pepper, cilantro, baby carrots, green onion
Greek salad: kalamata olives, feta cheese, cucumbers, cherry tomatoes, artichokes, red onions
SUMMARY
Spicy salad dressings pair perfectly with any type of salad and can intensify salad flavors.

Health benefits of spicy salad dressings
Spicy salad dressing may provide several health benefits, such as supporting your heart health, helping your body absorb the vitamins likely present in a salad, and providing antioxidants that help fight free radicals.

However, remember that salad dressings are usually consumed in small amounts.

While dressings offer some beneficial properties, the veggies, fruits, nuts, seeds, and lean proteins that compose the bulk of your salad are the most important. Be sure to feature a variety of healthy ingredients for optimal nutrition.

May support heart health
Plant oils — think olive oil, avocado oil, and vegetable oil — are popular ingredients in spicy salad dressings.

It’s best to use plant oils in cooking more often than solid fats like butter and coconut oil. That’s because solid fats are high in saturated fats, which can increase your risk of high cholesterol and heart disease in high amounts (1Trusted Source, 2Trusted Source).

Olive oil contains monounsaturated fats, micronutrients, and phenols that promote heart protection by reducing inflammation and helping regulate blood pressure levels.

Both olive oil and avocado oil contain oleic acid, a heart health-promoting compound that may lessen your risk of type 2 diabetes and metabolic syndrome (3Trusted Source, 4Trusted Source, 5Trusted Source).

And compared with saturated fats, canola oil may improve triglyceride levels, low density lipoprotein (LDL or “bad”) cholesterol levels, and total cholesterol levels — all markers of heart health (6Trusted Source).

May help your body absorb vitamins A, D, E, and K
Vitamins A, D, E, and K are fat-soluble vitamins often found in common salad ingredients like fruits, vegetables, and nuts.

Your body needs these vitamins to support all sorts of functions, including:

immune health
wound healing
cell protection
heart health
kidney health
bone health
hormone health
healthy aging.
Fat is an important macronutrient (major component of food), and your body depends on the naturally occurring fat you eat to absorb fat-soluble vitamins (7Trusted Source).

Therefore, the healthy fats present in spicy salad dressings may help your body absorb fat-soluble vitamins so you can reap their many benefits.

May help boost your veggie intake
According to the Dietary Guidelines for Americans, nearly 90% of Americans fall short of the daily vegetable intake recommendations (1Trusted Source).

Salads help make eating vegetables easy, enjoyable, and tasty. Because you can make a salad out of any fruits or vegetables, you can eat a lot of healthy foods at once without following a rigid recipe.

Therefore, salads offer an excellent opportunity to increase your vegetable intake, which is associated with disease prevention, chronic condition management, and overall good nutrition.

One study found improved diet quality and higher intake of vitamins and minerals like vitamin A, folate, choline, and vitamin C in salad eaters compared with people who didn’t eat salads (8Trusted Source).

Furthermore, a spicy dressing made with herbs and spices can boost the flavor of any salad, possibly helping you to eat more vegetables.

A study among high school students found that out of 4,702 lunch plates, vegetable intake was 18% higher when they were cooked with herbs and spices than when the vegetables were served plain (9Trusted Source).

Chock-full of antioxidants that may help your body fight oxidative stress
Antioxidants are molecules your body makes or gets through the food.

Our bodies produce free radicals, which cause damage if they grow out of hand. The role of antioxidants is to prevent free radical damage (oxidative stress) in the body, which can lead to disease (10Trusted Source).

Some spicy salad recipes combine antioxidant-rich ingredients, such as citrus juices, olive oil, and vinegar, which all provide antioxidants.

Citrus juices
Citrus juices naturally contain vitamin C, a well-known antioxidant. Many salad dressings use citrus fruit juice from lemons, limes, and oranges.

Studies have found other components in citrus juices that act as antioxidants, such as saponins, flavonoids, alkaloids, and terpenoids. They appear to lower disease risk (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).

Olive oil
Olive oil contains polyphenols and boasts antioxidant properties as well. These components appear to help reduce your risk of developing cancer, inflammation, diabetes, and heart disease (3Trusted Source, 15Trusted Source).

Vinegar
There are plenty of vinegar varieties available worldwide today; however, some common types are white wine vinegar, rice vinegar, balsamic vinegar, and black vinegar.

Polyphenols, micronutrients, and other active ingredients in vinegar give it potential health benefits. Research shows vinegar has antioxidant benefits that support people with diabetes, high blood pressure, and bacterial infections (13Trusted Source, 16Trusted Source).

May have disease-fighting benefits, thanks to the herbs and spices
On your spice rack today, you might see a diverse variety of spices and herbs, such as curry, cinnamon, garlic, clove, and oregano. Spices and herbs play a special part in adding flavor, color, appeal, and aroma to foods.

But these flavor-enhancing ingredients go beyond just what the eye can see, what the mouth can taste, and what the nose can smell.

Research shows that many spices and herbs contain antioxidant, anti-inflammatory, cholesterol-lowering, blood-sugar-lowering, anti-cancer, and anti-tumor benefits (17Trusted Source).

Several active ingredients may be responsible for these disease-fighting health benefits, like polyphenols, flavonoids, tannins, vitamins, and sulfur-containing compounds (17Trusted Source, 18Trusted Source, 19Trusted Source).

SUMMARY
Spicy salad dressings often include heart-healthy oils, citrus juices, vinegar, spices, and herbs. They may be heart-healthy, help you absorb important vitamins, increase vegetable intake, and offer disease-fighting benefits.

The bottom line
Salads are a customizable crowd-pleaser suitable for any meal, no matter what time of year.

Common salad dressings are typically sweet, creamy, zesty, or tangy; however, spicy salad dressings turn the tastebud tables by adding a flavorful dynamic to any classic salad.

Spicy salad dressings may offer several health benefits due to the olive oil, citrus juice, herbs, and spices often included.

These ingredients may support your heart, help absorb essential vitamins, increase vegetable intake, possess antioxidants, and lower disease risks.

Just one thing
Try this today: Consider whipping up one of these nine spicy salad dressing recipes to top your go-to salad. Not feeling the spice? Check out these other salad dressings you can make at home — no matter what flavors you prefer.