Top 7 ways to reverse brain aging and strengthen memory, according to scientists

It is becoming increasingly clear that we have more control over our brain health than we previously thought. Dr. Caitlin Casalito, a certified neuropsychologist and associate professor in the Department of Neurology at the Center for Memory and Aging at the University of California, San Francisco, emphasizes that prevention in brain health begins in middle age and continues throughout life. To ensure your brain stays active during your golden years, our experts have revealed seven natural ways to boost your memory.

Invest in Multivitamins

Maintaining a perfectly balanced diet on a daily basis can be challenging. A slight deficiency of essential brain nutrients such as vitamins B-12, C and D, zinc, calcium and magnesium can lead to cognitive difficulties.

Dr. Casalito recommends taking a daily multivitamin to fill these nutritional gaps. An American Journal of Clinical Nutrition study showed that older adults who took a daily multivitamin for a year showed a significant improvement in their memory, effectively reversing brain aging by the equivalent of three years.

Strengthening social bonds

Social activity can greatly benefit your brain. Regular interactions with friends and family, as well as participation in group activities, help slow cognitive decline, especially in relation to memory and language.

Whether you play board games with family, join a book club, or participate in sports like baseball with friends, these connections are vital to maintaining cognitive health.

Adoption of fatty fish

If you're not a fish eater, it's time to become one! Include fatty fish, such as tuna, salmon, sardines, anchovies and mackerel, into your diet.

This fish is rich in omega-3 fatty acids, especially DHA, which supports the proper functions of cells in the brain. Omega-3 improves memory by increasing the size of the hippocampus responsible for learning and memory.

Challenge your mind

Rejuvenation is an essential component of promoting brain health. Dr. Casalito recommends diversifying your activities and learning new things.

Instead of sticking to the same daily routine or games, try activities like Sudoku or jigsaw puzzles. Engaging in new hobbies or changing your daily routine can provide benefits for boosting memory.

Reading for memory

Indulging in leisurely reading for just 90 minutes a day, five days a week, can dramatically improve memory in a matter of months.

A study of adults aged 60 to 79 years revealed that continuous reading strengthens working memory and episodic memory. So don't forget to pick up a book or magazine every now and then.

Physical activity is your way to a strong memory

Physical activity is essential not only for muscle strength, but also for memory. Research by the University of Texas Southwestern Medical Center shows that cognitive decline is almost common in inactive individuals.

Regular exercise, including brisk walking or light dancing, improves blood flow to the brain, especially to areas associated with memory.

Aromatherapy to enhance memory

Inhaling essential oils during sleep can boost your memory. A study in the journal Frontiers in Neuroscience found that individuals aged 60 to 85 who used an aromatherapy diffuser with various scents, including rosemary, mint, lemon and lavender, performed 226% better on memory tests after six months.

This improvement is caused by the direct connection between the sense of smell and memory pathways. Aromatherapy strengthens these pathways and deepens your sleep, allowing your brain to work better the next day.