Memory

Want to boost your memory and mental focus — starting at breakfast?

According to neuroscience professor Claire Williams at the University of Reading, there’s one simple ingredient that can make a big difference: walnuts.

In her study, participants ate breakfast over several days — either with or without walnuts.

The breakfast?

Yogurt mixed with muesli (a blend of oat and bran flakes) — with one version including a handful of walnuts.

The results were clear:

Those who had the walnut breakfast performed significantly better on cognitive tests throughout the day.

 Quicker reaction times

 Sharper memory

 Improved focus during mentally demanding tasks

Why walnuts?

Walnuts are packed with:

• Healthy omega-3 fatty acids
• Protein to fuel brain function 
• More antioxidants than any other nut — helping protect brain cells from stress

According to Professor Williams, starting your day with just a handful of walnuts could give your brain a powerful mental edge.

 Allergic to walnuts? Try this instead:

Ground flaxseeds offer a similar brain-boosting effect!

They’re also rich in plant-based omega-3s, protein, and antioxidants — and blend easily into yogurt or smoothies.

The takeaway:

Your brain is powered by what you feed it.

So whether it’s walnuts or flaxseeds, adding a brain-boosting ingredient to breakfast can sharpen your thinking all day long.

Here’s your latest brain-health intelligence:
If you want to think more clearly and sharpen your memory — start by sharpening your sense of smell.

Yes, really.

According to researchers at UC Berkeley, a simple daily “smell workout” can boost cognitive function more effectively than brain games.

Here’s how to do it:

While your coffee brews or your lunch heats up…

1. Grab four spices from your kitchen — like cinnamon, garlic powder, black pepper, and nutmeg.
2. Close your eyes and sniff each one, one at a time.
3. Try to identify the scent without looking.

That’s it. Just 2 minutes a day.

It may sound simple, but this kind of “smell training” rewires the parts of the brain responsible for quick thinking and memory.

In fact, researchers say it may cut the risk of memory problems by up to 50%!

Why it works:

Your sense of smell is deeply connected to the brain’s memory center.
Repeated exposure to different scents stimulates the turnover of nerve cells — helping keep your brain sharp, adaptable, and focused.

Bonus tip: Switch up your scents every couple of weeks to keep your brain engaged.

The takeaway:

For a better brain, give your nose a workout.
Smelling your way to sharper thinking might be the easiest — and most enjoyable — health habit you try this week.

How To Improve Brain Health? Chores!

Do you need another reason to thoroughly clean the house, or tackle chores you’ve been putting off? It could boost your brain health! That’s according to Dr. Noah Koblinsky from the Rotman Research Institute in Toronto.

He and his team studied mentally-healthy senior citizens. Each participant was given a cognitive test and a health evaluation. They were also asked to track their exercise, and list the chores they did each day, including cleaning, cooking, and gardening.

The result: No matter how much or how little a person exercised – like walking, running or cycling – those who spent more time doing chores had greater brain volume, which is a key measure of good cognitive health.

Dr. Koblinsky believes chores are so beneficial to the brain because they get us up and moving. Doing chores also requires planning and organization, which helps promote the formation of new neural connections. And that one-two combination helps boost blood flow to the brain, and slows cognitive decline. Meaning, tackling your daily chores could significantly boost your brainpower.

What is the one chore you hate the most? Let me know at John@Tesh.com.

Mine is cleaning the gutters. I feel like my ‘ladder days’ are behind me!