A Fresh Start for Your Brain: 5 Ways to Protect Your Thinking and Memory

With the new year comes new goals for many of us. Whether you’re setting intentional resolutions or not, this can be a helpful time to establish some healthy routines and create a fresh start in areas that you have neglected recently. Whether for yourself or your kids, here are 5 things you can do this year to protect your thinking and memory:

#1: Prioritize Sleep and Maintain Your Circadian Rhythm

Your body thrives with routine and adequate sleep. Aligning your routines with the day can help you think more clearly, have less brain fog, and improve your memory, according to research. Instead of super early mornings or late nights, try to get sunlight exposure as early in your day as possible. And when it begins to get dark, slow down your pace to signal to your body that it’s time to rest.

Quality sleep is one of the biggest factors when it comes to cognitive performance, whether you’re 5 or 95. When you’re sleeping, your brain processes the information you’ve taken in. It’s your brain’s “filing time” where new memories are stored, and if this process is interrupted, you are more likely to struggle with recall. And we all know that if you are tired, focus, motivation, and productivity suffer. 

#2: Skip Processed Foods (at Least Most of the Time)

New research continues to point to the fact that a diet full of highly processed foods is bad for your brain. This study found that individuals who get 20% or more of their calories from ultra-processed foods had a 28% faster rate of global cognitive decline along with a 25% faster rate in executive function decline.

These calories often add up quickly, so even just a few sodas, processed snacks, and pre-packaged meals per day may add up to be detrimental for your brain function.

We’re not saying you have to go on a crazy strict diet, but taking this time to refresh your eating habits by prioritizing whole, unprocessed foods can protect your thinking and memory in the long run!

#3: Exercise Even Just a Few Times Per Week

In a recent study in the American Journal of Geriatric Psychiatry, researchers found that regular physical exercise directly impacts your hippocampus. This is the area of your brain that deals with long-term memories and is one of the first areas that Alzheimer’s affects.

Research shows us that it doesn’t necessarily matter what type of exercise you choose as long as you’re doing something. Walking, yoga, swimming, and gentle exercise have protective benefits along with aerobic workouts!

#4: Make Time for Friendships and Social Connection

Individuals with a strong sense of community and friendship have stronger cognition as they age. This year, make it a priority to set aside time to invest in these connections to keep your memory, focus, and other thinking skills stronger!

Even helping your younger kids establish this is important! Kids who feel connected and “safe” are more likely to thrive in school and learning beyond the classroom.

Spend time with family. Go out for dinner with your friend. Encourage close friendships between cousins or your kids’ buddies. These connections are SO important for all of us!

#5: Strengthen Brain Skills to Protect Your Thinking and Memory

Many people falsely believe that once we reach adulthood, our brain skills are fixed. “My memory is just really bad.” “I’m always so distracted.” “It runs in my family.” These are phrases we all have heard (or even said). But the reality is it’s never too late to change your brain!

Everyone from kids through senior adults have neuroplasticity: the ability of the brain to grow, adapt, and change. 

You’re not stuck with your bad memory. Your kids aren’t just always going to be “hyperactive and distracted.” You have the ability to grow, improve and change.

For thousands of families, brain training has been an effective solution. We work with you to build skills like memory, attention, processing speed, reading, comprehension, problem-solving, and more. 

Investing some time and energy into building these brain skills now can allow you to feel more confident and successful through this year and beyond! Click here to learn more about brain training and what it can do for people of all ages.