Research shows how to give your brain a 24-hour cognitive boost… and it’s not caffeine

For millions of people, every day starts with a cup of coffee or two.

But if you’re counting on that cup to fuel your day and stay sharp at work, you might be disappointed.

British researchers have identified a long-acting way to boost your brain.

A recent study has shown that exercise improves cognition and brain power, especially long-term and short-term memory.

Taking a walk after your morning break or a quick workout during your lunch break has been shown to work better than coffee to get you moving in the morning and beat the afternoon drama.

Researchers found that about 30 minutes of moderate to vigorous physical activity improved episodic and working memory, while an additional 30 minutes of sitting was associated with a small decline in working memory.

“The memory benefits of (moderate to vigorous physical activity) can last for 24 (hours),” they said.

Exercise signals your body to produce more energy while releasing endorphins and norepinephrine, increasing alertness and making you feel more awake.

Researchers from Great Britain studied 76 adults aged 50 to 83.

They provided each person with a sleep and physical activity tracker for eight days.

They also administered daily cognitive tests to each subject, measuring attention, memory, reaction time and problem-solving skills.

Two sets of cognitive tests were administered.

The first set included a cancellation test, in which participants identified specific symbols in an array (scored as a percentage of correctly selected symbols), and a picture recall test, in which they recognized previously shown images (scored as the percentage of correct identifications minus incorrect ones).

The second set included the Corsi block tapping test, which assessed memory on sets of marked squares; the simple reaction time task, which measured how quickly participants responded to a stimulus (in milliseconds); and the Trail Making Test B, which required alternating numbers and letters to be connected in ascending order (scored on accuracy and total time).

The research team used a machine learning algorithm to analyze people’s physical activity (moderate to vigorous, light and sedentary behavior) and sleep data (duration, REM sleep and slow-wave sleep).

Getting an extra 30 minutes of moderate to vigorous physical activity (such as brisk walking or cycling) the day before was linked to slightly better memory.

Engaging in 30 minutes of moderate-to-vigorous physical activity (MVPA) is a no-risk way to boost your brain

Whether it’s tea, coffee or an energy drink, caffeine has the ability to boost mood, energy and performance, but it can cause anxiety, increased heart rate and higher blood pressure.

There were small improvements in long-term memory and working memory, which always keeps new information at the forefront.

The researchers said: ‘Although the acute neurophysiological consequences of exercise may be short-lived, other behavioral and neuropsychological benefits may linger, which could explain this result.

‘There is evidence that improved positive mood states can be maintained for up to 24 hours after exercise, while fMRI measures involved in memory retention remain elevated for up to 48 hours after exercise (moderate to vigorous physical activity).’

Their research was published in the journal International Journal of Behavioral Nutrition and Physical Activity.

Caffeine is not new in scientific research. Research has shown that it has protective effects against a wide range of conditions, including heart disease, liver disease, Parkinson’s disease, Alzheimer’s disease and depression.

But it has its drawbacks, especially if you go over about 400 mg – about four or five cups.

Previous research has shown that taking more than 400 milligrams of caffeine per day can slowly increase a person’s heart rate and blood pressure.

That research team concluded: ‘Because of its effect on the autonomic nervous system, regular consumption of caffeine may place healthy individuals at risk for high blood pressure and other cardiovascular events.’

Too much caffeine is also known to increase feelings of nervousness and anxiety rather than alertness.

Meanwhile, exercise has been repeatedly shown in clinical settings to improve mood and reduce anxiety.

Cutting back on coffee and other caffeinated drinks can be difficult and can even lead to withdrawal symptoms, including nausea, fatigue, low energy, irritability, low mood and a “foggy brain.” These are all common symptoms.

Coincidentally, a brisk walk or other moderate exercise has been shown to be effective in beating the withdrawal symptoms.