The amount of health and wellness advice at our fingertips can be overwhelming for many people, particularly trying to remember to do it all, but one expert shared her simple hack for this issue in particular. Natalie Mackenzie, the Brain Injury Therapist, walks the walk as her daily routine has some of the steps she advises people use to keep their memory.
That’s not to say she is infallible, as the expert noted one of the top things she does daily to improve her memory is delegating some of her mental load. She explained: “We can’t do it all, so I use technology to help my brain.
“I use automation where possible to ensure I can attend to information to aid memory, for instance using transcribing software and recordings. I also use software for organisation and planning, time blocking where possible to reduce procrastination and distraction.”
The other six steps Natalie uses daily to improve her cognitive function do take a bit more effort than dispensing tasks to your laptop. Starting off easy, the expert urged people to keep hydrated as this is “key for cognitive function and memory retrieval”.
Similarly, your diet also plays a big role in your cognitive abilities. She explained: “I eat the rainbow and avoid processed food, which we know the brain doesn’t benefit from. The Mediterranean diet helps keep your brain sharp but it’s really just about good food.
“I focus on fruit and vegetables such as broccoli and spinach, strawberries and avocado, nuts and seeds, as well as plenty of seafood like fresh Wild Salmon. I make sure to use wholesome oils for cooking and dressings such as rich olive oil and versatile canola oil.”
While supplements can’t replace a balanced diet, Natalie does enhance her eating habits with a lion’s mane supplement, sometimes referred to as the “smart mushroom” to give her brain an extra boost of certain vital components. She explained: “I take a lion’s mane supplement in the morning for neural protection. It is thought to promote neuronal growth, something that is super important as we age, but also for any injury to the brain. Research suggests as well it can aid memory, focus and overall cognitive function, as well as promoting mood and wellbeing.”
Finally, there’s three lifestyle habits Natalie sticks to on the daily: learning new things, going outside and moving around. Exercise has been a well-touted solution to many physical health issues but few people know how it affects the brain.
However, the expert highlighted that this doesn’t mean forcing yourself into lengthy gym sessions every day: “Movement aids skills such as remembering things, how quickly we think, and making decisions. This is super important as we get on in years because being active helps put the brakes on our brains slowing down. When I have time, a run is great to clear the brain and consolidate memories and process information.”
She also encourages people to get outside for the myriad of health benefits that the outdoors provide, but if you’re strapped for time some form of Vitamin D supplement like a Lumie light will do just fine. The expert shared: “This is really important because Vitamin D and pituitary stimulation to aid melatonin secretion is key to good sleep, which aids our cognitive function!”
Arguably the toughest challenge Natalie does everyday is finding something new. She explained: “Either through an ongoing course or a fun fact. Problem-solving, cognitive flexibility and critical thinking are all cognitive skills that are utilised when we’re learning. If you want to take it to the next level, learning a language in particular is a super gym workout for the brain. It can kickstart several cognitive processes to keep our memory sharp.”