How to improve memory and brain function

Various specialists in neurology, neuropsychology and nutrition agree: memory and concentration problems aren’t exclusive to older age. Lifestyle, diet and stress management are decisive factors. Fortunately, there are science-backed strategies to strengthen the brain, improve cognitive function and even support longevity.

  1. Stress: the silent enemy of memory
    Doctors and neuroscientists warn that cortisol—the “stress hormone”—can reduce blood flow to the brain, affecting memory and concentration. The result is reduced mental performance. To protect brain health, they recommend lowering stress through techniques such as meditation, time in nature and controlled breathing.

  2. Diet matters
    Research in brain nutrition shows the brain consumes up to 20% of the body’s energy, so what you eat directly impacts your cognitive capacity. Key nutrients include:

  • Omega-3 fatty acids (EPA & DHA): essential for building neurons and neuronal communication.

  • Antioxidants: vitamins C, E, A and flavonoids that protect against oxidative damage.

  • B-vitamins: fundamental for normal nervous-system function.

  • Choline: found in eggs and protein-rich foods; supports memory.

  • Nuts, seeds and dark chocolate: nutrients that support concentration and brain health.

  1. Beware of sugar and ultra-processed foods
    Brain-health experts note that diets high in simple sugars and trans fats drive glycation, a process that accelerates neuronal ageing. This can also disrupt the blood–brain barrier, leading to so-called “brain fog”.

  2. Water, sleep and movement

  • Hydration (1.5–2 litres daily): supports concentration and sleep quality.

  • Sleep (7–8 hours): allows the brain to regenerate and clear accumulated toxins.

  • Physical activity: improves cerebral circulation, reduces stress and maintains neuronal health.

  1. Gut microbiota: the second brain?
    Current evidence highlights a direct relationship between the gut microbiota and brain health. Specialists indicate that probiotics and fibre help maintain a healthy bacterial balance, positively influencing mood, memory and the stress response.

  2. Mindful habits
    Preventive-health physicians emphasise that daily habits have a profound impact on brain function. Lack of sleep, chronic stress, excessive sugar, or addictive substances can compromise memory and even alter dopaminergic systems. Prioritise restorative sleep, relaxation, a balanced diet—and avoid toxic relationships.

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