Top Ways To Improve Cognition/Memory and Brain Health

Also known as cognitive skills, cognitive functions are the brain skills required for the acquisition of knowledge, processing of information, and the ability to reason. According to Carl Jung’s theory of cognitive functions, there are 4 main cognitive functions:

• Sensation
• Intuition
• Thinking
• Feeling

Other key cognitive functions include decision-making, remembering tasks, and problem-solving.

As people age, cognitive skills such as learning, remembering, or paying attention may begin to decline. Here are some of the best ways to keep the brain healthy and maintain cognitive functions:

Get Adequate Sleep

A lack of sleep can harm memory and memory consolidation. Studies indicate sleep quality and insomnia are significantly associated with cognitive function, including global cognition, attention, and executive function. [1] The average adult needs 7-9 hours of sleep per night, while children ages 10-17 need 8. To 9.25 hours of sleep.

Maintain a Healthy Weight

Studies indicate abdominal obesity might be linked to an increased risk of cognitive impairment and disruption of memory performance. In addition, diet-induced obesity might contribute to the dysregulation of memory-associated genes in the hippocampus section of the brain. [2]

The following exercises are considered among the best for weight loss and maintaining a healthy weight:

• Weight training
• Swimming
• Pilates
• Interval training
• Walking
• Yoga
• Cycling
• Jogging

Maintain Good Dietary Habits

Eating a healthy diet is a key to maintaining brain health and cognitive function:

• Increase antioxidant consumption. Antioxidants are compounds that impede oxidation, a process that produces free radicals.  Higher antioxidant consumption was associated with better memory performance in people aged 65 and older. [3]
• Limit sugar consumption. Fructose, sucrose, and other added sugars have long been associated with several risk factors for cognitive impairment, such as type 2 diabetes, metabolic syndrome, and obesity. Higher consumption of total sugars, including added sugars and sugar-sweetened beverages, was linked to lower cognitive function in older individuals. [4]

Here are some of the best (and worst) foods for the brain and cognitive function:

Increase Grey Matter

Grey matter helps to process information in the brain. It also includes areas of the brain that are involved in muscle control, hearing, memory, emotions, speech, and other sensory perceptions. As people age, grey matter in the brain typically declines, hurting cognitive function and brain health.  In addition, smoking and chronic stress can also decrease levels of grey matter.

Here are a few ways to increase grey matter in the brain:

• Physical activity (yoga, exercise, etc.)
• Consumption of omega 3 fatty acids
• Playing action video games
• Learning new complex tasks (juggling, learning a new language, etc.)
• Mindfulness meditation

Cognitive Skill Mental Exercises

Cognitive intervention programs such as Learning Therapy have been shown to improve cognitive functions of dementia patients and healthy seniors. This therapy included using systematic basic problems in arithmetic and the Japanese language as training tasks. [5]

Popular brain exercises that help strengthen cognitive function include the following:

• Jigsaw puzzles
• Learning a new skill
• Card games
• Listening to music
• Learning to play an instrument
• Using your opposite hand (brush teeth, writing, etc.)
• Learning a new language
• Learning new dance moves (salsa, ballroom, Zumba, etc.)

Brain Health Supplements

Many supplements are available to boost brain health and cognitive function:

TCF - Brain DTX

True Cellular Formulas Brain DTX contains alpha lipoic acid and biotin. Alpha lipoic acid is a powerful antioxidant that works in every tissue and cell in the body. While the body can produce small amounts naturally, many people turn to supplements to get the desired amount for optimum cognitive health.

Other potential benefits of alpha lipoic acid include the following:

• Reduced inflammation
• Improved nerve function 
• Reduced blood sugar levels
• Slowed skin aging

TCF - CytoBrainSpark™

TCF - CytoBrainSpark™ contains both brain and cognitive support nutrients including, Ginkgo biloba extract. Inositol, acetyl L-carnitine, glycerophosphocholine (GPC), and phosphatidylserine (PS). Each of these nutrients have been extensively studied for their roles in improving brain health and function. 

Systemic Formulas: #12 - B – BRAIN

The goal of Systemic Formulas: #12 - B – BRAIN is to provide the body with the support needed to improve mental ability. This supplement is all-natural, and assists with the following:

• Improved memory functions
• Increased ability to concentrate
• Improved clarity of thought
• Increased alertness

Systemic Formulas: #12 - B – BRAIN contains the following key nutrients:

• Vitamin B6
• Niacin
• Riboflavin
• Paprika
• L-proline
• L-glutamic acid 
• Damiana (Leaves)
• Tayuya (Root
• L-Hydroxyproline;
• Magnolia (bark)
• Stevia (leaves)

Summary

Cognitive functions tend to decrease as we age.  To keep the brain healthy, incorporate some of the following tips and supplements listed above into your life. Your brain will thank you.

References

[1] Liya Tang, Wenping Liu, Yuhang Yang (et al). Relationship Between Sleep And Cognitive Function In Patients With Heart Failure: A Systematic Review. 2020 Mar;130:109913. doi: 10.1016/j.jpsychores.2019.109913. Epub 2019 Dec 26. [PMID: 31918359].  https://pubmed.ncbi.nlm.nih.gov/31918359/

[2] Frankie D. Heyward, Daniel Gilliam, Mark A. Coleman, (et al). Obesity Weighs down Memory through a Mechanism Involving the Neuroepigenetic Dysregulation of Sirt1.  J Neurosci  v.36(4); 2016 Jan 27  PMC4728728. [PMID: 26818519]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728728/

[3] W J Perrig, P Perrig, H B Stähelin. The Relation Between Antioxidants And Memory Performance In The Old And Very Old. J Am Geriatr Soc. 1997 Jun;45(6):718-24. doi: 10.1111/j.1532-5415.1997.tb01476.x. [PMID: 9180666]. https://pubmed.ncbi.nlm.nih.gov/9180666/

[4] Xingwang Ye 1, Xiang Gao, Tammy Scott, (et al). Habitual Sugar Intake And Cognitive Function Among Middle-Aged And Older Puerto Ricans Without Diabetes.  Br J Nutr. 2011 Nov;106(9):1423-32. doi: 10.1017/S0007114511001760. Epub 2011 Jun 1. [PMID: 21736803]. https://pubmed.ncbi.nlm.nih.gov/21736803/

[5] Ryuta Kawashima. Mental Exercises For Cognitive Function: Clinical Evidence. J Prev Med Public Health. 2013 Jan;46 Suppl 1(Suppl 1):S22-7. doi: 10.3961/jpmph.2013.46.S.S22. Epub 2013 Jan 30. [PMID: 23412645]. https://pubmed.ncbi.nlm.nih.gov/23412645/