How-To

Doodle: Researchers from the University of Plymouth recently showed that doodling while listening to details can help you remember more of those details when asked to recall the information later on.

Take a nap: A study published in Nature Neuroscience found that a 90-minute nap helps long-term memory.

Consume spinach and cauliflower: Harvard Medical School researchers have found that women who regularly eat green leafy and cruciferous vegetables (and other antioxidant-rich foods) experience a slower rate of cognitive decline.

Exercise: Even if you can fit in only a small amount per week, do it! Moderate exercise may protect the brain during the aging process, according to a 2011 study in The Journal of Neuroscience; a separate study found that a 30-minute walk can have brain-boosting effects.

Aim for a healthy body-mass index: For women, 18.5 to 24.9 is a good target. Northwestern University researchers have found that carrying extra weight may impair memory.

Move your eyes from side to side for 30 seconds: Really! A study by Manchester Metropolitan University reveals that horizontal eye movements may allow the brain’s two hemispheres to interact better and boost the brain’s ability to retrieve memories.