Want to be quicker at puzzles? Find out how diet, exercise and sleep — as well as some more surprising factors — can boost brainpower.
Morning
Wake-up.
Hmm, that isn’t very specific! At what time?
That’s exactly the point. Everyone has a slightly different circadian rhythm and the time you wake up isn’t really important, as long as you’ve had the right amount of sleep — that’s between seven and nine hours for adults.
Interestingly, if you sleep for over nine hours this can have a negative impact on your brain health, so make sure you set the alarm!
Breathe.
Surely you don’t need to tell anyone that?
You’d think not. But inhaling through the nose rather than the mouth can be a quick way to improve your memory, because there is a direct connection between the olfactory bulb and the hippocampus. So, try taking a few deep breaths in through your nostrils whenever you’re tackling something tricky.
Enjoy a soak.
Now you’re talking! A nice warm bath to start the day? Lovely!
Errr, not quite. Wim Hof fans will already be aware of the benefits of cold therapy. Tests carried out on swimmers at a London lido show that a dip in chilly water stimulates the production of a protein in the brain that can protect against degenerative diseases. Research is in its early days, but the discovery could lead to new drug treatments which may help to hold dementia at bay.*
*If you’re tempted to take an ice-cold dip then do seek medical advice first or join a local cold water swimming group so that you’re under expert supervision.
Brrrr. That was invigorating to say the least! Surely I’ve earnt a full English breakfast — to warm me up if nothing else?
Yes. Have breakfast. Or not.
Oh.
It’s said to be the most important meal of the day. However, it might be wise to delay it by a few hours. The wide-ranging health benefits of intermittent fasting have been a hot topic for several years now and many studies suggest that your brain will get a boost from restricting your calorie intake for two days a week or leaving between 12 and 16 hours between meals several times a week.*
* It’s best to see your GP before starting any new diets or fasting.
OK, I’ve waited and now I’m ravenous – what are we having?
Porridge or muesli. The brain needs glucose to be able to function correctly, so eat too few carbs and you can end up with brain fog and feeling irritable. Making sure they’re in the form of wholegrains such as oats will release energy slowly into the bloodstream to keep you feeling alert through the day.
In contrast, refined carbs, such as white bread or highly-processed cereals can lead to a crash in blood sugar levels later on. Add pumpkin seeds to your bowl as they’re rich in zinc which is crucial for memory skills. Red and purple fruits such as blueberries have been shown to improve short-term memory too. Serve with a dollop of yoghurt to up your healthy gut bacteria — the probiotics in fermented foods have been shown to improve brain function.
Much better!
Now feed the cat.
What?!
Yep, owning a pet has been shown to have a positive impact on the brains of older adults.
Right, Fluffy is happy, can I settle down to do my puzzles now?
Not until we’ve done some decorating. We’re going to create the perfect room. Blue has been shown to be the best colour to aid concentration. Don’t go with too ‘cold’ a shade though as it can feel gloomy. Next fill the room with lots of houseplants. Research suggests visible greenery is restorative and increases the ability to concentrate.
All this painting and planting has left me gasping for a cuppa.
So have a tea or coffee. There is considerable evidence to support the role of caffeine in enhancing or maintaining cognitive function and green tea is particularly good. But be careful not to overdo it, and if you have any trouble sleeping, then stop drinking caffeine after lunch.
Very refreshing. It would be better with a biscuit though.
Could you have a small piece of dark chocolate instead? Studies show that the flavanols contained within may improve memory and reaction time.
Wonderful. A nice sit down…
Whoa! Who said anything about sitting down? You could stay on your feet to do your puzzles. Researchers…
(Beep beep)
Sorry. What was that?
Sigh. Put your phone away. One study found that the mere presence of a smartphone severely impairs concentration (regardless of whether the display is up, down, or covered). But, as I was saying, researchers think standing desks improve neurocognitive function as a result of increased blood flow.
Surprisingly, I’m very comfortable standing up. And it’s lovely and quiet now I’ve put my phone away: perfect for concentrating on my puzzles.
Wrong. Play some music. In one study, older adults with normal brain function were asked to listen to a specially selected playlist of relaxing or upbeat music for an hour a day for eight weeks.
Tests afterwards showed an increase in the link between the brain’s auditory and reward system, which in turn can increase cognitive and memory skills. Ideally you will ‘mindfully engage’ with the music, but just having it on in the background can help.
But I can’t help bopping about to ABBA!
Good! Go ahead and dance; it’s excellent for your brain. Scientists have shown that moving to music can develop new neural connections, especially in regions involved in executive function, long-term memory, and spatial recognition.
One example saw researchers in Chicago design a Latin ballroom dance programme for older sedentary adults. After a few months, participants reported improvements in memory, attention and focus, so lace-up those dancing shoes.
Afternoon
All that dancing has made me hungry again. Lunch?
Yes… How about some oily fish? Approximately 60% of the brain is made up of omega-3 fats with DHA being the main type and there is evidence to suggest that a lack of these fats in the diet may have an adverse effect on cognition. If you’re vegetarian, you could consider a plant-based omega-3 supplement or eat plenty of seeds. Add avocado, spinach and brown rice to your plate too as they’re all rich in magnesium. This important mineral improves neural plasticity meaning the nerves are able to adapt and avoid damage, improving your memory.
That fish was delicious. But it’s left a bit of a whiff…
Then take this opportunity to scent your home with a stimulating fragrance. Smells that have been shown to increase focus include mint, rosemary, juniper, sage and clove.
That’s better. Is it time to tackle some puzzles now?
Nearly! But you have to do some exercise first.
More? Wasn’t the dancing enough?!
Not really. In an ideal world you’d do some strength training too. A study where participants performed squats and press-ups showed the resulting variation of low and high flows of blood to the brain stimulates it to grow and increased overall blood flow by a remarkable amount. Given that decreased blood flow to the hippocampus has been linked to cognitive decline, this can be a quick and easy way to help your mind stay sharp. Just five minutes three times a week was shown to make a positive difference.*
* As with changing your diet, it’s advisable to speak to a doctor before beginning a new exercise regime.
Sounds doable. But it’s such a lovely day, who wants to be stuck indoors?
Good point. In fact, one study suggests that while exercise and being outdoors are both individually beneficial for the brain, doing them together could result in a bigger brain boost than either alone, enhancing working memory and concentration. So, get outside for a brisk walk. But make sure you drink plenty of water when you’re exercising — staying hydrated is key for good brain function.
Wow, I’m tired after all that exercise and fresh air, can I have a little lie down?
Yes — have a nap by all means, but it must be for the right length of time, which seems to be between 30 and 90 minutes. Scientists found that people who napped for this long had better word recall, which is a sign of good memory, and were also better at figure drawing — a sign of good cognition – than people who did not nap, or those who napped for longer than 90 minutes.
(90 minutes later)
OK, I’m having a second wind. Surely it’s puzzles time now?
Hang on a mo, what about fitting in your favourite new hobby?
My what?
Yes, it would really benefit you to learn something new! Research says that this is one of the best ways to stay sharp. It can improve your processing speed, enhance your memory and give your reasoning skills a boost too.
Scientists have been trying to work out what makes some people a ‘super ager’ – that’s someone whose cognitive function appears to be much younger than their physical age. These people typically displayed a curious nature where they continued to learn new things throughout their adult years and enjoyed a large variety of different pursuits and hobbies that encompassed physical, creative, academic and social activities.
Whilst the brains of super agers shrink to the same degree as their peers, it is the number of neural connections that makes the difference. Think of your brain as a river and neural connections are the stepping stones that gets information across. Learning lots of different things throughout your life is like adding more stones. If you do the same habitual activities for years on end, you will only have formed one path, so losing a single stone can prevent a message from getting from one side to the other. But if your brain has lots of options it can still make the connection.
And the great news is that it's never too late. It is possible to keep forming new connections well into your twilight years — although you may have to work a little harder and take up not one, but three new activities to get the same improvement as someone much younger.
Evening
Studying Mandarin, learning to juggle AND taking up crocheting this afternoon means I’ve really worked up an appetite. Please tell me it’s time to have some dinner!
I think you’ve earned it. Broccoli? High in compounds called glucosinolates, it can help the central nervous system to perform properly and keep your brain and memory sharp.
How about my favourite tipple to help it go down?
If you really must — but just one small glass. And make it red wine for the neuroprotective effects of the polyphenols found in it.
But Rioja is best with Manchego…
Hard cheese! Ha! Seriously though, cheese is a great source of vitamin K which is crucial for cognitive function. But you may as well cook for a crowd and invite some friends over because staying socially active can protect your brain. Japanese scientists have discovered that lonelier old people are likely to lose more of their brain volume as they age.
It was great catching up with my pals! Time to relax with some TV?
That depends! If you watch a sitcom or film that you find funny, you’ll be doing yourself a favour because laughter induces gamma brainwaves, a type of brain activity associated with learning and memory. One US study found that watching a 20-minute comedy video enhanced short term memory in older adults.
Ouch, my sides hurt. I’m giving up on doing any puzzles today. Bed?
Sure. You could try reading to help you wind down.
Well, that’s a no-brainer! How else would I know all those handy puzzle words like azimuth, okapi and inapt?
True! But not just that. Research shows that reading can rewire your brain, creating new neural networks – remember those stepping stones from earlier?
Of course -there’s no way I could forget anything from a few hours ago now that my brain’s in tip-top condition. Tomorrow I’ll be a crackpot at codebreakers and a whizz at wordsearches. Good night!