Sleep, exercise, and traditional herbal remedies can all play a part in supporting cognitive function
Here you’ll find my absolute favourite natural tips to help keep you on track!
Prioritise sleep
Matthew Walker, author of Why we sleep, stresses how good-quality sleep is vital for effective memory formation – both before learning to prepare for new memories, and after learning to cement those memories! Earlier bedtimes and extended periods of sleep improved cognitive performance.
How: Stick to your bedtime, practice your sleep routine, pop your phone and laptop away an hour before bed, and prioritise good sleep all semester.
Rosemary
Rosemary is one of my favourite herbs for boosting brain function. Inhaling rosemary extract can help support brain function and memory in the short term. In herbal medicine, rosemary extract is used to boost circulation and cognition.
How: You can use rosemary essential oil by putting in a diffuser in your work space, placing on the skin behind your ears or on your wrists, or even having sprigs of rosemary on your desk!
Berries and antioxidants
The perfect work day snack – berries! Vibrant, colourful berries are a fantastic source of potent antioxidants, known for reducing inflammation that can be caused by high stress. But blueberries in particular have the extra benefit of actually improving cognition, short and long-term memory, and positively impacting mood in people across all age groups.
How: Berries, fresh or frozen, are delicious in a smoothie, or can even be added to your morning porridge.
B Vitamins
Having enough B vitamins available to create optimal neurotransmitters is extremely important for improved cognition. Various B vitamins can be readily found in many foods, such as mushrooms, leafy green vegetables, wholegrains, and animal products.
How: Include a broad range of veggies, wholegrains, nuts and seeds to increase B vitamins. Talk to your naturopath about a high-quality supplement if needed.
Bacopa
This beautiful Ayurvedic herb, Bacopa monnieri, is traditionally used to improve memory and intellect. New studies are supporting this historical understanding and Bacopa has shown to help improve memory and cognition. In addition, bacopa is also beneficial for stressed and anxious brains.
How: Talk to your naturopath about a personalised herbal liquid containing bacopa, or a high-quality tablet formulation that’s specifically suitable for you.
Exercise
It might feel hard to find time for exercise, but it’s linked to increased mental capacity, healthy mood, and stress management. Exercise has shown to increase Brain Derived Neurotrophic Factor (BDNF) which helps to increase memory capacity and assist with learning capabilities. In older adults, even short term aerobic exercise can improve cognition, circulation and brain health.
How: Prioritise movement in your day; join a sports team, go for a run, practice yoga or morning stretches. It’s most important to do something you enjoy and make it a part of your everyday routine.
Joyful breaks
You work really hard and you deserve a break! Especially a break filled with an activity that you love and enjoy. It’s vital to make time for yourself during a busy periods to help manage your stress and reduce the impact of stress on your health. It can also help to maintain important social connections.
How: Make time in your schedule for you! Some weeks that might look like a busy social weekend, other times it might just mean a relaxing bath on your own. I used to have every Friday night off and that helped when it came time to study over the weekend.
Words by Bridget Backhouse for Endeavour College of Natural Health
