Did you know that getting lost in a good novel, eating chocs and a 30-minute nap can boost your recall and future-proof your brain? Try these tips from neurologist and mind specialist, Dr Richard Restak
READ MORE FICTION
Dr Restak urges us to read as much as possible and recommends fiction when we can, because with non-fiction it’s easy to dip in and out and skip certain passages. “Fiction is an exercise in being able to keep track of characters. It requires the reader to proceed from beginning to end while retaining memory of the various characters and plot developments. Each time that character reappears, the reader has to remember the character’s past actions, motivations, and details.” He even notes that one of the first signs of early dementia is that the person stops reading fiction. For book inspiration, head over to Goodreads.co.uk.
EAT THESE FOODS...
No specific diet has been identified for boosting memory, so Dr Restak says it’s wiser to think of diet “as an aide to help maintain memory, rather than boosting it”. Though there is one caveat – and that’s dark chocolate. It’s thought the cocoa flavonoids enhance memory in healthy young adults. What’s more, Harvard Medical School carried out research that highlighted the benefits of these foods for good all-round brain health…
BERRIES: Chock-full of antioxidants, minerals, and vitamins. Choose from an assortment of blue, black, and red berries.
FERMENTED FOODS: The gut and its microbes also influence your brain health, so give them a boost with miso, kombucha kefir, yoghurt and sauerkraut. These fermented foods all encourage the growth of “good” gut bacteria.
LEAFY GREENS: They contain folate, a Bvitamin that aids neurotransmitter function. Includes arugula, watercress, spinach, Swiss chard.
NAP FOR 15-30 MINUTES
Napping can be controversial, but Dr Restak believes closing our eyes during the day is vital for “recharging and supercharging” our memory. “Sleep improves the quantity and quality of all different types of memory, and naps exert this positive influence, too. Naps lasting anywhere from 30 to 90 minutes have been shown to increase later recall.” Studies are in favour of afternoon siestas, too. In one experiment, participants either napped or watched a TV documentary and were then given a memory test. The nappers had a 21 per cent better recall than those who watched TV. “Think of the nap time as relaxation time and lie down in a darkened quiet room with no intention to fall asleep. After a few days of this, your brain will gradually shift into sleep mode, based
