How To Keep Your Brain Sharp
We’ve all had days when it feels like our thoughts are slower than a snail. We forget where we left our keys and why we walked into the kitchen — and what time does that meeting start, again?
This might feel like just another Monday morning, but the truth is that this doesn’t have to be your normal. In this article, we’ll unpack some tips to help you keep your brain sharp and your thoughts un-muddled.
10 Ways To Support Your Long-Term Brain Health
The important thing to remember is that thoughts that feel like they’re swimming through syrup aren’t just an annoying thing to work around — they’re also your brain’s way of communicating that something is wrong. Below, we’ve outlined 10 different changes you can make to start piecing together the exact solution your brain needs.
1. Move Your Body
Your brain loves a good sweat. Regular aerobic exercise literally boosts the size of your hippocampus, opens in a new tab, the part of your brain that handles memory and learning. That means going for a walk, jog, or even dancing awkwardly in your kitchen can help protect your brain from aging.
In general, try to aim for at least 30 minutes of moderate-intensity movement (think brisk walks, bike rides, swimming, or Zumba) most days of the week. No need to become a marathon runner — consistency is more important than intensity.
2. Practice Brain Puzzles
Your brain’s like a muscle — skip a workout (or logic puzzle), and it starts slacking. Keeping your brain sharp can be as fun as playing Wordle, learning a TikTok dance, or trying to beat your grandma at Scrabble.
Basically, engaging in mentally stimulating activities helps build cognitive reserve, opens in a new tab, which acts like a backup hard drive for your brain. According to one study, people who engaged in intellectually stimulating hobbies like reading, writing, or playing strategy games also experienced slower memory decline, opens in a new tab.
3. Eat a Brain-Healthy Diet
Your brain might only weigh about three pounds, but it uses about 20% of your daily energy. So, what you feed it matters. Diets rich in leafy greens, berries, fatty fish (hi, omega-3s), nuts, olive oil, and whole grains are scientifically linked to better cognitive function and a reduced risk of Alzheimer’s.
4. Get High-Quality Sleep
If you treat sleep like it’s optional, it's time for a wake-up call (pun intended). Every night, your brain works on clearing out waste, consolidating memories, and doing behind-the-scenes maintenance while you dream. Miss out on sleep, and you’ll notice fogginess start to roll in.
Experts recommend seven to nine hours of quality sleep, opens in a new tab per night. And remember: If you’re doom-scrolling into the wee hours or relying on midnight cold brew to finish work, you’re sabotaging your mental clarity. Instead, try calming rituals like reading, herbal tea, or guided meditation to wind down.
5. Support Your Gut
Your gut and brain are in constant conversation via the gut-brain axis. Inside your gut live trillions of bacteria that produce and regulate key brain chemicals, opens in a new tab like serotonin, dopamine, and GABA.
When your gut is balanced, your brain experiences the benefits — namely, better mood, clearer thinking, and sharper memory. But when your gut is inflamed (which can happen if you’re exposed to too many processed foods, antibiotics, stress, or sugar overload), you might notice brain fog, fatigue, or trouble concentrating.
To support your gut, opens in a new tab, try eating plenty of prebiotic fiber (like garlic and bananas), probiotic-rich fermented foods (like yogurt, kefir, and kimchi), and whole foods that nourish your microbiome.
6. Prioritize Your Mental Health
While a little stress can sharpen your focus thanks to adrenaline, chronic stress will cause your brainpower to slowly get weaker. Experts have linked chronic stress to impaired memory, reduced attention span, and even an increased risk of cognitive decline. The good news is that you can fight back with tools that are scientifically proven to bring out your zen.
Mindfulness meditation, breathwork, journaling, or even simply spending time with friends or pets can reduce stress and lower cortisol. Apps like Headspace, Calm, and Othership can help you build a daily de-stress habit in five minutes or less. Finally, don’t be afraid to reach out to a therapist or counselor if you need support.
7. Try Nootropics
Nootropics are substances that can support focus, memory, and overall cognitive performance. While some are entirely man-made, many are found in nature and have been used for centuries.
Some of the most well-known natural nootropics include the following:
- Lion’s Mane Mushroom: Supports brain growth, opens in a new tab and long-term cognitive health.
- L-theanine: A calming compound in tea that supports sleep, relaxation, and mental focus, opens in a new tab.
- Caffeine: The world’s favorite stimulant, which increases alertness and improves reaction time.
- Rhodiola Rosea: Helps the brain adapt to stress.
- Ginkgo Biloba: May enhance memory and circulation.
- Citicoline: Supports brain cell membranes
- Bacopa Monnieri: A traditional herb shown to improve processing speed and recall.
If you’re worried about having to purchase (and make room in the cabinet for) a million supplements, we have good news. Many of these supplements work on the same systems, so you really only need to find a couple that work for you. And, if you opt for our Mushroom Coffee+, you can get them all in one affordable, delicious supplement.
Our mushroom coffee contains lion’s mane mushroom, L-theanine, and caffeine (thanks to our low-caf coffee extract), as well as chaga mushroom to fight free radical damage and collagen protein to help support a healthy metabolism and reinforce your gut. Plus, it comes in the form of a robust, smooth cup of coffee — what more could you ask for?
8. Schedule a Coffee Date
Social interaction can improve memory, emotion, and decision-making, opens in a new tab. Basically, this means that sometimes what you need isn’t an energy drink — it’s some one-on-one time with your BFF.
Try to make socializing a habit, not a once-a-month thing. Even a quick 20-minute chat over a cup of coffee can give your brain the dopamine and oxytocin boost it needs to jumpstart its processing power. Your nervous system will feel calmer, your mind more focused — and hey, the caffeine won’t hurt, either.
9. Learn Something New
Your brain is a lifelong student, and it absolutely loves a challenge—especially one that’s just outside your comfort zone. Whether it’s learning to cook something new, taking an online course, or dabbling in digital art, the mental workout of learning something new strengthens neural pathways and encourages neuroplasticity, which is your brain’s ability to rewire and adapt.
Teaching others what you’ve learned can also double the benefit by reinforcing your own knowledge. So get curious, pick up a hobby, or try journaling what you’re learning.
10. Avoid Toxins
Heavy metals (like lead and mercury), air pollutants, mold, pesticides, alcohol, and even some synthetic fragrances have been linked to neuroinflammation, opens in a new tab, memory impairment, and long-term cognitive decline. Your brain, being mostly fat and water, is like a sponge. Over time, chronic exposure to toxins can weaken the blood-brain barrier, increase oxidative stress, and disrupt neurotransmitter function.
Thankfully, going low-tox doesn’t mean giving up on all of your favorite things. Opt for filtered water, choose organic produce when possible, avoid smoking and excess alcohol, and switch to low-tox cleaning and skincare products. Even small changes like ditching plastic containers or properly ventilating your home can protect your neurons.
The Bottom Line
Keeping your brain sharp doesn’t require a PhD in neuroscience—just a little intention, consistency, and maybe a good cup of mushroom coffee. Whether you're moving your body, learning something new, or connecting with a friend over a latte, these habits stack up.
At Everyday Dose, we’re all about focus and mental clarity. That’s the whole reason we invented our Mushroom Coffee+, after all! All of our mushroom blends, opens in a new tab are designed to help keep your brain sharp, so check out our collection today to find a flavor that fits your vibe.
Sources:
Exercise training increases size of hippocampus and improves memory | PMC, opens in a new tab
Nutrition and cognitive health: A life course approach | PMC, opens in a new tab
How Much Sleep Do You Need? | The Sleep Foundation, opens in a new tab
Gut Bacteria and Neurotransmitters | PMC, opens in a new tab
Here’s What You Need To Know About L-Theanine | Cleveland Clinic, opens in a new tab
Neuroplasticity: How the brain changes with learning | Science of Learning, opens in a new tab
Neurotoxicity of fragrance compounds: A review | ScienceDirect, opens in a new tab
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