Eat more nuts, especially walnuts to improve cognitive functioning, as 50-60% of our brain is made of lipids, of which 35% consists of Omega-3 polyunsaturated fatty acids. Eating a diet rich in fatty acids (fish, nuts, etc.) can be an excellent defense against cognitive decline.  

Neurocognitive impact of social media usage in adults 18-45 assessed through brainwave activity (EEG) shows marked alterations in brain wave activity after engagement and active use of social media apps. Researchers have found delayed Alpha recovery and increased Delta activity on EEG recordings from awake and vigilant adults. These types of findings in the clinical world are often associated with pathological signs of brain functioning. Limit your social media use to two hours or less per day to decrease the cognitive overload and manipulation of brain waves.

One of the most well studied activities that enhance our cognition is physical exercise. Physical exercise stimulates the production of Brain Derived Neurotrophic Factor (BDNF), a hormone that supports neuronal health and vitality and stimulates formation of synapses between neurons (the basis of memory). Regular exercise leads to epigenetic changes in the genes that code for the manufacture of BDNF, so that more BDNF is produced over time. These epigenetic changes can last a lifetime if exercise is an ongoing part of your life and lead to a healthier brain into older age.

Physical exercise also stimulates the release of neurotransmitters that are involved in regulating mood and attention. Increased levels of norepinephrine and dopamine may be responsible for enhanced concentration and learning observed in the hours immediately after exercise. Increased levels of serotonin, endorphins and anandamide may be responsible for enhanced mood and reduce anxiety observed after exercise. Many students and professionals have learned to position exercise before periods of cognitive demand to optimize their performance and may sprinkle additional brief walks or calisthenics throughout their day to maintain performance.

Many studies have documented the impact of aerobic exercise on brain health and performance. A growing line of evidence suggests that strength training has benefits for mental health and cognitive function as well that may be somewhat unique, and perhaps complimentary, to the effects of aerobic exercise. There may be additional social and cognitive benefits from team sports and group activities or participating in an event such as a race.

We’ve all heard the saying “use it or lose it.”  This adage applies just as well to our cognitive functioning. The idea of systematic cognitive exercises as a way of improving mental functioning is not new. For decades, people who suffered head injury or stroke have been treated with cognitive therapy as a way of restoring mental functions. Now we have made a conceptual leap from treatment to prevention. Cognitive enhancement has the capacity to change brain structures and improve its information-processing-capacity. Several apps and cognitive training programs can help improve attention, focus, memory, and executive functioning.  

• Catch self-depreciating or unhelpful thoughts and change it to a more helpful thought, e.g., change “I’m a klutz” to “I’m rushing and making mistakes, let me slow down a bit.”  The reframe is helpful, as it provides guidance for a behavioral shift and a way forward, rather than making a negative characterological judgement.  
• Daily enforcement of good habits can be more important than-Organizational skills. Track your progress visually, for example if studying, put check marks in the table of contents by sections you have studied.
• Sleep seven/eight hours every night.
• Spend one to two hours a week in creative activities, e.g., building blocks, art, sewing, or spending time with like-minded people discussing a topic of interest.