How To Improve Cognitive Function, Per Science
Whether you're trying to remember why you walked into the kitchen, struggling to stay focused in your third Zoom meeting of the day, or just want to feel a little more on top of things, you’re in the right place. The good news is that you don’t need to start running every day or live off kale to get smarter.
Just a few science-backed habits — plus a sprinkle of brain-supporting supplements — can help you keep that brain of yours firing on all cylinders. In this article, we’ll discuss some lifestyle changes that can support your brain, as well as our favorite secret weapon against brain fog.
Why Does Cognitive Function Matter?
Cognitive function is your brain’s ability to think, learn, remember, and stay focused. And as we age, that function can slowly (or not-so-slowly) decline.
According to the experts, things like memory loss, trouble concentrating, opens in a new tab, and slower problem-solving can sneak up earlier than you’d think. Scientists call this "cognitive aging," and while it’s normal to some degree, it doesn’t mean we’re powerless.
In fact, some research shows that building up your cognitive reserve — which is kind of like your brain savings account — can help delay cognitive decline. Basically, how you live today shapes how sharp you'll be tomorrow.
7 Ways To Support Cognitive Function
Are you ready to launch the brain workout you never knew you needed? Read on for seven ways you can encourage top-tier brain function.
1. Get Moving
Turns out, your brain loves it when you break a sweat. Aerobic exercise (yes, even brisk walking) increases blood flow to the brain, especially in areas that control memory and thinking, like the hippocampus.
One study found that cycling or HIIT (high-intensity interval training) can significantly improve attention and memory. And if intense cardio isn’t your jam, slower-paced movements like yoga or tai chi also improve executive function, reduce stress, and protect against age-related decline.
2. Brain-Supporting Functional Coffee
You already know we love a good cup of coffee, but we’re even bigger fans of smart coffee. Our Mushroom Coffee+ is carefully crafted with ingredients designed to sharpen focus, support memory, and encourage long-term cognitive health, all without the jitters or crash.
Here’s what’s inside:
- L-Theanine: Research shows that when combined with caffeine, L-theanine can support attention and reaction time, opens in a new tab without overstimulation.
- Lion’s Mane Mushroom: Lion's mane can support the production of nerve growth factor (NGF), opens in a new tab, which may support memory and help protect against cognitive decline.
- Collagen Peptides: Collagen supports brain health by utilizing the gut-brain axis, opens in a new tab and providing amino acids that are important for neurotransmitter function.
- Chaga Mushroom: This antioxidant-rich ‘shroom can help minimize oxidative stress in the brain.
- Caffeine (But Not Too Much): Each serving contains 45 mg of caffeine, which is just enough to wake you up without overdoing it. Research shows that moderate caffeine intake can support alertness, working memory, and focus, opens in a new tab.
3. Try Mental Stimulation and Brain Training
Your brain is a lot like a muscle — the more you use it, the stronger it gets. No, you don’t have to spend your days doing Sudokus, but doing puzzles, learning new skills, or even playing the occasional video game can give your brain a workout. In fact, one study found that people who regularly practiced memory retrieval (AKD self-testing) remembered information better long-term, opens in a new tab than those who just reviewed notes passively.
You can also try “experiential diversity,” a fancy term for doing new stuff. Some researchers found that mixing up your daily routine (even just exploring a new part of town or trying a different hobby) improves memory and emotional well-being. Whether you’re learning Italian, painting, or battling your kid in Mario Kart, the key is to keep your brain on its toes.
4. Clean Up Your Diet
Diets like the MIND and Mediterranean diets have been shown to slow cognitive decline, opens in a new tab, thanks to their emphasis on leafy greens, whole grains, healthy fats, and antioxidant-rich foods. Speaking of antioxidants: berries, dark chocolate, and even a bit of red wine can help fight inflammation and oxidative stress in the brain.
Omega-3 fatty acids from fatty fish like salmon and sardines are also important, as they help build brain cell membranes and support neurotransmitter function. Meanwhile, one study found that choline from eggs supports memory, opens in a new tab and learning by helping produce acetylcholine, an important neurotransmitter.
5. Practice Stress Management
When you're constantly in fight-or-flight mode, your brain floods with cortisol, which can shrink the prefrontal cortex (the part that handles decision-making and focus) and fry your ability to think clearly. Stress management, opens in a new tab techniques like mindfulness, deep breathing, and meditation have been shown to reduce cortisol levels and improve cognitive flexibility, opens in a new tab, attention, and emotional regulation.
6. Get Adequate Sleep
If you’re skipping sleep and living on cortisol and caffeine, your brain might be begging for some rest. Quality sleep (ideally seven to nine hours a night, opens in a new tab) is essential for memory consolidation, problem-solving, and even emotional regulation.
According to the experts, during deep sleep, your brain literally clears out waste products (including the kind linked to cognitive decline), resets neurotransmitters, and stores what you’ve learned. On the flip side, chronic sleep deprivation has been linked to attention deficits, opens in a new tab, slower reaction times, and memory problems.
7. Prioritize Social and Emotional Well-Being
Socializing isn’t just for killing time on a random Friday evening. Some studies show that regular, meaningful conversation can improve memory, opens in a new tab, sharpen thinking, and even extend life expectancy.
Emotional health matters, too. Chronic loneliness and depression have been linked to cognitive decline, opens in a new tab, while positive relationships and emotional resilience seem to boost cognitive reserve. Volunteering, mentoring, or even joining a weekly trivia night can help keep your neurons firing in sync. Your brain doesn’t just want stimulation — it wants connection.
The Bottom Line
Improving your cognitive function doesn’t require a lab coat or a neuroscience degree, just a few intentional, daily choices. Move your body, feed your brain, rest your mind, and connect with the people around you.
And if you want to support your mental clarity without risking caffeine side effects, look no further than our mushroom blends, opens in a new tab. Each flavor is packed with brain-loving mushrooms and supplements, and taking your daily Dose is even easier than saying “Sudoku.”
Sources:
Sleep Deprivation: Symptoms, Treatment, & Effects | Sleep Foundation, opens in a new tab
How many hours of sleep are enough? | Mayo Clinic, opens in a new tab
Want to Break Out of the Blues? Try Something New | UW Medicine, opens in a new tab
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