10 simple activities that boost memory and cognition naturally

Forget expensive supplements or complicated routines. You don’t need any of them to unlock the full potential of your brain. The most effective tools to sharpen memory and cognitive function are free. Here are some simple activities that can improve your memory and brain health.

Birding, also known as bird-watching, is an effective and inexpensive way to boost your memory. A new study by researchers at Baycrest Hospital found that people who enjoy bird-watching have measurable structural changes in areas of the brain linked to attention, perception, and memory. They found that expert birders had denser and more tightly organized brain areas linked to attention and perception.

Another way to keep your brain sharp is to learn a new skill. Your brain thrives on novelty. Consider learning a new language, picking up a musical instrument or an unfamiliar craft, or drawing to improve your brain health.

Who knew improving brain function was this easy? Next morning, while brushing your teeth, use your non-dominant hand. Or use it to stir your coffee. You can also try writing. This simple action of using the hand you don’t normally use forces unused neural pathways to activate and builds new connections.

If you go jogging, try a different route. Or take a new route to work. You can also rearrange your living room—move the sofa and chairs to a different position. Or redecorate your library. New things stimulate your brain and improve attention.

Every day, set aside 10 or 15 minutes for mindfulness practices. You can do mindful breathing or guided meditation. Yoga also helps. These activities reduce stress hormones and improve memory and focus.

Your brain loves movement, so give it some every day. Getting at least 20–30 minutes of physical activity can help. Try brisk walking, cycling, or light jogging. All these aerobic movements increase blood flow to the hippocampus and can slow age-related memory decline.

You read that right. Playing puzzles and memory games can really do the trick. Solving crossword puzzles, Sudoku, or jigsaw puzzles challenges your memory. Card games can also improve your memory and processing speed over time.

Eating something sweet may feel rewarding, but here’s the truth: diets high in saturated fat and added sugar impair the function of the hippocampus, the part of the brain linked with memory. Added sugar can negatively affect your memory.

Yes, dance away your worries. This enjoyable activity can help improve coordination, processing speed, and spatial memory. If you enjoy dancing, make it a regular part of your life, because the benefits are numerous, including improved brain health.

Adding cocoa to your diet can also improve cognitive performance in learning, memory, and attention. Dark chocolate is good for you; choose one with a cocoa content of 70% or higher. It is rich in polyphenols that improve blood flow to the brain and cognitive function.