ASHWAGANDHA (Withania somnifera), traditionally ingested as food or tea, can support mental alertness, focus and clarity of mind. Mix ashwagandha powder with warm milk, hot water or broth.


HOLY BASIL (Ocimum tenuiflorum) is rich in antioxidants and supports


cerebral circulation. Enjoy this delicious and fragrant herb as tea up to three times per day, use in


cooking or take as a tincture.


GOTU KOLA (Centella asiatica) is a restorative herb that can support alertness and mental clarity. It is also popularly used as a tea, tincture or extract for up to 14 days at a time.


Slumber Savvy Insufficient sleep can result in a variety of cognitive problems, including memory loss. Those suffering from obstructive sleep apnea (OSA), a common sleep disorder condition that affects breathing, should not ignore it. High-quality sleep is key to reactivating memories,


especially recalling the names of people we’ve recently met, according to Northwestern University researchers. Other experts have reported a strong association between sleep and the formation of memories. Strive for uninterrupted and deep sleep, as follows:


n The ideal amount for most adults is between seven and nine hours a night.


n Wind down before bed with a consistent routine like reading, stretching or meditation.


n Keep the bedroom cool—somewhere around 65° F— and dark.


n Shut off all electronics.


n Avoid late-day caffeine, alcohol and spicy, heavy meals too close to bedtime.


Treating OSA is important to improve both sleep and brain health, says Thomas M. Holland, M.D., of the Rush Institute for Healthy Aging, explaining, “Impaired sleep can lead to biochemical processes that can impact memory and cognition.”


Sheryl Kraſt writes about health and wellness for Sage by Gaia and a variety of print and online media sources. Visit SherylKraſt.com and SageByGaia.com to read more of her work.


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