Experts Share 6 Easy Brain-Boosting, Memory-Enhancing Tips You’ll Want to Try!

All photos courtesy of Woman’s World

Dr. Dale Bredesen spoke with Woman’s World reporter Kristina Mastrocola for her article “Experts Share 6 Easy Brain-Boosting, Memory-Enhancing Tips You’ll Want to Try.” Among the neuroprotective tips, Dr. Bredesen discussed dealing with chronic stress and practicing good sleep hygiene.

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It is possible to keep your brain healthy and your recall sharp at any age, research shows. Here, three top experts share simple memory-boosting tips proven to do everything from ward off dementia to improve your focus!

1. Boost recall with the right kind of sleep

“In over 30 years of research, we’ve learned that we can help prevent Alzheimer’s,” says a renowned expert in neurogenerative diseases, Dale E. Bredesen, MD, author of The End of Alzheimer’s Program. He explains that one key risk factor is all too common: chronic stress.

“When your brain recognizes it’s under assault, it says: ‘I’m not going to devote resources to challenging myself and learning new things,’” he explains. “Special ‘signaling’ molecules switch from supplying connections in the brain to killing bacteria throughout the body — you can actually measure this change taking place.”

In other words, when you’re in survival mode, and your body is protecting itself, your brain is no longer devoting energy to acquiring knowledge, which leads to a greater risk of dementia.

To help thwart the stress at the center of everything from memory blips to Alzheimer’s disease, Dr. Bredesen recommends a soothing trifecta: mindfulness, regular exercise, and relaxation. One other piece of advice that may surprise you? “Getting seven hours of sleep is best for the brain, and one and a half of those hours should be REM sleep because that’s when the brain consolidates memories,” he says. If you have trouble sleeping, he recommends asking your doctor about a pulse Oximeter to help pinpoint potential issues like sleep apnea.

2. Ward off Alzheimer’s with your green thumb

Gardening regularly slashes the risk of Alzheimer’s disease by 36%, according to the Medical Journal of Australia. It’s no surprise, then, that psychotherapist and brain health expert Mike Dow, PsyD — New York Times bestselling author of The Brain Fog Fix and cohost of Council Culture on Amazon Prime — recommends puttering around your patch of green to help boost your memory. But don’t stop there: Flex your green thumb indoors, too. “I recommend snake pants, peace lilies and spider plants, which are all particularly good for helping to purify the air you breathe.”

“That’s important because a recent study on the 15 modifiable lifestyle factors linked with dementia found that pollution was in the top three [along with diabetes and alcohol consumption],” Dow reveals. The key word is “modifiable,” which is great news, he promises. In short, you have more control over your memory and brain health than you may have thought.

3. Feed your brain smart ‘SMASH’ foods

Research confirms a healthy diet is the cornerstone of a healthy brain. To keep your memory sharp, Dr. Bresenden recommends eating foods high in omega-3 fatty acids. Indeed, he says if you want to crush brain fog, just remember the handy acronym SMASH: “That’s salmon, mackerel, anchovies, sardines, and herring — they’re all high in Omega-3s and low in toxins.”

Also smart? Dow recommends an herbaceous brain-boosting “shot.” To make: Combine 1/2 tsp. of turmeric, 1/2 tsp. of pepper (to help your body absorb the turmeric), and one oz. of water (optional: a bit of ginger and/or lemon). “Turmeric is a wonderful tonic associated with a healthy memory,” explains Dow. “You can also look for a turmeric or curcumin supplement; most of these will show ‘bioperine’ in the ingredients to help the body absorb the supplement. And for the memory blips that often accompany menopause, he recommends 75 mg. of trans-resveratrol twice daily. “This dose was shown to improve cognitive performance in postmenopausal women.”

4. Remember names with the Mona Lisa

We often think we’re having trouble with recall when our memory is actually just fine — it’s our ability to focus that’s the problem, says memory champion Ron White, author of Mind Palace: How to Memorize & Surmise Like Sherlock Holmes. “When we meet someone new at a party, for example, and we forget their name almost instantly, it tends to be because we were thinking about what we were going to say next, rather than focusing on them and staying in the moment.”

The easy solution? “When someone introduces themselves, ask yourself two to three times, ‘What is their name?’ This focuses your brain and locks in the new information.” What’s more? It helps to think in visuals, he encourages. “If someone’s name is Lisa, for instance, you might picture the Mona Lisa.” We also remember things more easily when emotions are attached. “You might envision yourself enjoying a dream trip to Paris, happily admiring da Vinci’s masterpiece at the Louvre.” Chances are, you’ll never forget your new acquaintance’s name!

Crowd of tourists at the Louvre taking pictures of The Mona Lisa

5. Learn new info with your mind palace

Is there a bigger crucible of recall than the dreaded grocery list? To remember yours more easily, picture each item you need on a different part of your body, recommends White. “For example, visualize watermelon balancing on top of your head, and milk shooting out of your nose.” Simply put, the weirdness and vivid nature of your visualizations will help you recall your list easily.

And if you want to remember a list for the long term, like a set of facts you just read, try White’s ‘mind palace’ strategy. “Picture five pieces of furniture in your bedroom, and in your mind’s eye, place a different piece of info on each one — the first fact might be on your nightstand, for instance, the second on your bed post, and so on.” This technique “stacks” the facts you’re trying to memorize onto the established visuals of your furniture, helping anchor the new information. “The ‘mind palace’ works great when you want to remember a string of items — I use it so often, my palace is a bit cluttered!” White says with a laugh.

6. Never lose your keys — by ‘lighting them on fire’

If you’re like us, looking for your keys in the morning is a marathon event. What if there were a foolproof (and fun!) way to ensure you always remember where you left them? There is, promises White. “When you place your keys down, create a little game for yourself by imagining they’re on fire,” he says. “That strong, two-second visual will help you recall where you put them in large part because fire signals ‘danger’ to the brain, sharpening your focus and boosting recall.”