What the cognitive health and holistic medicine practitioners say…
> Remember rosemary. The old adage “rosemary for remembrance” dates back to medieval times, and modern science suggests the herb improves recall, alertness, and overall cognitive performance by increasing blood circulation to the surface of the brain. Put one or two drops of rosemary oil on the top of each foot. You can do this several times a day as needed, but don’t do it at bedtime, or you’ll lie awake all night, thinking clearly. - Suzanne Catty, aromatherapist and author of Hydrosols: The Next Aromatherapy (Healing Arts Press).
> Dose up on DHA. Consumption of fatty acids affects the brain’s very architecture, which in turn affects emotional, mental, and physical performance. In particular you need an omega-3 fatty acid called docosahexaenoic acid, or DHA, which is concentrated in areas of the brain that require a lot of electrical activity. Cold water fish like salmon and mackerel are good sources, but it’s still hard to get enough DHA through diet alone, so it’s wise to supplement. You’ll need 400-800mg a day. Tip: To ensure the proper synthesis of fatty acids, consider adding a B vitamin supplement and 200–400mg of magnesium. – Prof Michael A Schmidt, author of Brain- Building Nutrition (North Atlantic Books).
> Nix the toxins. Skip the caffeine. It constricts blood vessels, prevents the sleep you need to think clearly, and dehydrates you — which can affect your brain, since it’s 80% water. Limit your intake of alcohol. It’s directly toxic to the cerebellum, which controls processing speed and coordination. – Dr Daniel G Amen, author of Making a Good Brain Great (Three Rivers Press).
> Unclog your circuits. You can’t remember everything, so choose what’s most important. Keep dates diarised in a notebook or computer. I keep the names of my colleagues in my head, but I keep track of birthdays on my computer. – Dr Gary Small, author of The Memory Bible (Hyperion).
> Try yoga. Practising yoga helps train your attention, and an ideal pose for that is downward-facing dog. If you’re tired and foggy, it will pick you up; if you’re overwrought and scattered, it will calm you and help you focus. It puts the head below the heart, which helps bring oxygenated blood to the brain. How to do it: Start on your hands and knees. Inhale deeply, then exhale and lift your knees away from the floor and press your thighs back so your body forms an inverted V. Spread your fingers wide, and keep your ears between your upper arms. Hold the pose for a few minutes to get the effect, and feel free to wiggle around a little. As you focus on the pose, let go of any distractions. – Richard Rosen, author of The Yoga of Breath (Shambhala).
> Think ginkgo. The prettiest brain scans I’ve seen are of people who take ginkgo biloba. It boosts blood flow to the brain, which improves elasticity, supplies nutrients, and takes away toxins. Aim for 60 to 120mg twice a day. – Dr Daniel G Amen
> Meditate. Meditation has been proven to reduce levels of the stress hormone cortisol. A 2003 study on the Kirtan Kriya technique found it dramatically improved brain function in only 12 minutes a day by increasing circulation to the brain and activity in the frontal lobe, which is good for attention and focus and stimulates the area responsible for positive emotions.
Here’s how to do it: Sit up straight in a chair or on the floor. Chant the syllables Sa, Ta, Na, Ma — drawing out the a’s as “aaaaaaaah”. As you chant Sa, touch the index finger to the thumb; as you chant Ta, touch the middle finger to the thumb; with Na, use the ring finger; and with Ma, use your pinky. Chant out loud for two minutes; chant in a whisper for two minutes; chant silently for four minutes. Then chant in a whisper again for two minutes, and out loud for two minutes. Do the finger movements throughout the meditation. You only have to do this once a day. It’s that powerful. – Dr Dharma Singh Khalsa, author of Brain Longevity (Warner Books).
> Play with biofeedback. If you want to reduce the stress hormones that can undermine the brain, try biofeedback. It’s a fun way to learn how to meditate and counteract stress naturally.
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