[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2019\/03\/boost-your-brain-power\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2019\/03\/boost-your-brain-power\/","headline":"How to Boost Your Brain Power: 4 Things to Do and 4 Things to Eat","name":"How to Boost Your Brain Power: 4 Things to Do and 4 Things to Eat","description":"Do you wish you could have just a little more brain power? Learn the 8 things you can do right now to naturally boost your brain to improve memory and concentration!","datePublished":"2019-03-12","dateModified":"2022-10-27","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","name":"UPMC Harrisburg","url":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","sameAs":"https:\/\/share-dev.upmc.com\/upmc-harrisburg\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/12\/hashimoto-disease-and-hypothyroidism.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/12\/hashimoto-disease-and-hypothyroidism.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2019\/03\/boost-your-brain-power\/","about":["Living and Wellness","Nutrition"],"wordCount":889,"keywords":["Pinnacle Health"],"articleBody":"We all want to sharpen our focus, enhance our memory and improve our concentration. Yet if you believe what you read online, you\u2019d think you need special foods, dietary supplements, online games, and various apps to do it. It\u2019s enough to make one\u2019s brain hurt.But don\u2019t believe the hype. You don\u2019t need special vitamins or flashcards or tinfoil headgear to maximize your brain\u2019s performance. These four simple, everyday tips and four common foods will help you increase your brain and memory power naturally.4 Ways to Boost Your Brain Power1. Get a Fast Start with Breakfast Don\u2019t try to take a shortcut in the morning by skipping breakfast. Studies have linked breakfast to improved short-term memory and attention. Students who eat breakfast perform better than those who don\u2019t. So start the morning with a healthy breakfast. But don\u2019t eat too much. A high-calorie breakfast may hinder concentration.2. Exercise Your Muscles and Strengthen Your Brain Exercise gets the blood flowing. That helps your brain get the oxygen and nutrients it needs for top performance. Some research found that people who rode a stationary bike or walked on a treadmill for 30-60 minutes, three times a week, had improved blood flow to the area of the brain that deals with memory retention. After 12 weeks, they did better on memory tests. Other types of exercise can be helpful as well. Yoga three times a week has been found to improve brain function in older adults.3. Teach That Old Dog Some New Tricks Despite the hype, crossword puzzles and online games by themselves will not boost your brain. But learning something new will. Researchers had older people try different activities, but only those who learned a new skill, such as quilting, showed significant improvement in brain function. The brain is like a muscle. The more you use it the stronger it gets. To find a new hobby that excites and challenges you. Pick up a musical instrument, try a new language, or play chess on the computer.4. You May Not Lose If You Snooze After all that hard brain work, you deserve a nap. And it will be good for you, too! A nap is a great way to reboot your tired brain in the afternoon,\u00a0charge yourself up\u00a0for the rest of the day, and improve your mood. A 20-minute snooze\u2014often called a power nap\u2014is a great way to enhance motor skills and attention. An\u00a0hour to 90 minutes of napping helps make new connections in the brain and can help with solving creative problems.\u00a0Napping between 20 and 90 minutes may also help, but you may feel groggy when you wake up.4 Proven Fuels for Your Brain1. Be Smart \u2013 Eat FishNot only are fish rich in proteins, they provide omega-3 fatty acids. These are healthy fats that give the brain a boost. A diet with higher levels of omega-3 fatty acids has been linked to lower dementia and stroke risks and slower mental decline. They may also play a vital role in enhancing memory. For the brain \u2013 and heart \u2013 health, eat two servings of fish weekly.2. Nuts and ChocolateNuts and seeds are good sources of the antioxidant vitamin E.\u00a0 In some studies, that\u2019s been found to reduce cognitive decline as you age. Dark chocolate \u2013 in addition to being delicious \u2013 also has powerful antioxidant properties. (Plus a little caffeine to perk you up.) You don\u2019t need a lot \u2013 just an ounce a day of nuts and dark chocolate will give you the boost you want.3. Get the Blood Flowing with Whole Grains and FruitsThe brain depends on blood flow. A diet high in whole grains and fruits like avocados can lower bad cholesterol. This enhances blood flow, offering a simple, tasty way to get your brain cells firing. Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. And the fat in avocados is monounsaturated which helps with healthy blood flow.4. Blueberries Are Brain-BerriesResearch in animals shows that blueberries may help protect the brain from the damage caused by free radicals (which can damage cells in your body) and may reduce the effects of Alzheimer\u2019s disease or dementia. Studies have also found that blueberry-rich diets improved both the learning and muscle function of aging rats. Just one cup a day \u2013 fresh, frozen or freeze-dried \u2013 is all you need.What About Vitamins, Minerals, and Supplements?The internet is full of supplements that claim brain-boosting power. Supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, but supplements are primarily useful to people whose diets are lacking in that specific nutrient. Some researchers are cautiously optimistic about vitamin, mineral, and herb combinations, but more proof is still needed.Get Smart \u2013 See Your Doctor RegularlyThe brain is an amazing organ. But to help it achieve peak performance, you don\u2019t need to fancy tools or supplements or equipment. The smartest way to help your brain stay healthy and high performing is by regularly seeing your primary care provider. A healthy body leads to a healthy mind. With more than 300 primary providers at more than 50 convenient locations, it\u2019s easy to find a UPMC Pinnacle primary care provider near you. to UPMCPinnacle.com\/PrimaryLocations to find the location closest to you."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2019","item":"https:\/\/share-dev.upmc.com\/2019\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"03","item":"https:\/\/share-dev.upmc.com\/2019\/\/03\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"How to Boost Your Brain Power: 4 Things to Do and 4 Things to Eat","item":"https:\/\/share-dev.upmc.com\/2019\/03\/boost-your-brain-power\/#breadcrumbitem"}]}]