A little forgetfulness or trouble focusing is normal as we age, but that doesn’t mean you have to live with these bothersome memory blips. Research shows that small, enjoyable habits woven into your day can slow age-related cognitive decline and improve mental sharpness. From spending a few minutes in nature to dancing to your favorite music, here’s how to improve your cognitive function with science-backed strategies.
How to improve your cognitive function: 6 easy tips
Looking to boost focus, sharpen memory and stay mentally sharp? These surprisingly simple “hacks” make it easy to support your brain health naturally—no pricy supplements or endless hours of brain games required.
Sharpen your focus by being near greenery
Spending time in nature can quickly perk up a sluggish brain. And you don’t have to hike through forests to get this benefit. Researchers from the University of Wisconsin-Milwaukee say that simply relaxing near a pretty houseplant can make focus and concentration soar in five minutes. That’s because the sight of living plants prompts your brain to release focus-sharpening beta waves while dialing down its production of delta waves—the ones that trigger grogginess.
Boost your recall with upbeat music
Keep forgetting where you left your car keys, what you meant to add to the grocery list or why you just walked into the kitchen? Spending a few minutes each day dancing to your favorite upbeat tunes could sharpen your recall in just five days. Chinese scientists explain that moving to music stimulates a region of the brain, the hippocampus, that helps you retain memories, thoughts and facts, then retrieve them at a moment’s notice.
Maximize your memory with a crunchy snack
Nibbling a handful of trail mix is a great way to tamp down between-meal hunger pangs—and it’s also a smart trick for improving your working memory day to day. According to Frontiers in Aging Neuroscience researchers, enjoying this tasty snack every day could halt (and even reverse) brain aging, giving you the razor-sharp memory of someone five years younger. Plus, experts say plant compounds found in nuts and dried fruit (polyphenols) keep the brain’s memory center well-nourished, energized and in good repair.
Speed thinking with the scent of roses
Studies suggest that breathing in rose oil heightens electrical activity in the brain, quickly restoring your ability to think on your feet and make smart decisions. More good news: A Japanese study reveals that smelling rose oil throughout the day produces an even more significant cognitive health boost since it speeds the growth of brain neurons that help you think clearly.
To do: Mix six drops of rose oil into 1 Tbs. of lotion and apply to your neck and shoulders twice daily.
Prevent brain shrinkage by soaking up the sun
You don’t need to take pricey supplements or make massive diet changes to keep your brain young and sharp—soaking up a little sunshine midday (when UV rays are at their peak) improves brain function quickly and easily. Research in the journal BMC Medicine suggests that just increasing sun exposure prevented brain shrinkage and protected against memory-robbing ills like dementia and Alzheimer’s disease. The reason? Sun exposure increases your skin’s production of vitamin D, a key brain-nourishing nutrient.
Fend off forgetfulness by reading
Love curling up in a quiet spot with your favorite magazine or book? Taiwan investigators have uncovered a surprising perk of daily reading breaks: They cut the risk of forgetfulness and age-related memory loss in half, plus help older adults stay clear-headed and sharp well into your 80s and beyond. The reason? Reading stimulates the release of a powerful anti-aging compound (BDNF) in the brain.
