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As I was doing the Wordle word game this morning, it dawned on me that I was really doing this to grow new brain cells, not because I enjoyed it that much. I started playing it daily because one of my daughters recommended it to me, and it’s nice to share our scores each day.

At times the game is frustrating, though, because I stare at the same screen noodling my next attempt for five minutes!

Wordle is a favorite among those who like to exercise their brain, but it’s not the only way to get smarter. There are other ways to improve cognitive function, gain better sleep, and reduce risk for Alzheimer’s disease and dementia.

If you too want to grow new neurons, don’t depend entirely on Wordle, jigsaw puzzles, sudoku or crosswords. Those are great for you, of course, but you should also be nourishing your brain with nootropic foods and nutrients [that have some scientific evidence for improved cognition and memory].

Blueberries, for example, contain flavonoids and anthocyanin, which promote neurogenesis [new nerve cell growth]. Red grapes (wash them very well) contain quercetin and resveratrol, compounds that feed your brain cells.

Walnuts help because of their essential fatty acids. Perhaps the most well-known “brain food” is salmon: That and other wild-caught fatty fish help you because they are high in DHA fish oils.

Here are some other natural nootropic compounds that support good memory and recall. Like I always say, please ask your doctor if they are right for you because they have multiple effects on the body, and some of them adversely interact with other medications and medical conditions.

Lion’s Mane

Lion’s Mane is an edible mushroom clinically proven to have nootropic benefits. It’s great at making you think faster.

Lion’s Mane mushroom extract helps you make Nerve Growth Factor (NGF), which helps if you have a disease that reduces your brain from producing enough of its own NGF. We also know that it can help with depression, memory and anxiety.

This can be purchased at the grocery store or farmer’s market, as a commercial tea or concentrated in dietary supplements. You can cook with it, like you do shiitake mushrooms.

Coffee

Most people drink coffee every day, and the caffeine provides your brain with a natural stimulant that helps you think clearly and learn faster. Anyone who gets a natural lift from caffeine-containing beverages already knows that it works, and now you have a new excuse to enjoy.

Too much caffeine, however, can cause restlessness, insomnia, high blood pressure, rapid heartbeat and panic attacks or anxiety. If you have hypertension or heart disease, it’s best to avoid caffeine.

Green tea and matcha

These drinks provide less caffeine than espresso and coffee, but they, too, help you work faster and think more clearly. One advantage of these beverages is that they contain EGCG, a natural tumor-fighting compound. I drink matcha daily with either coconut milk or regular milk and a teaspoon of sugar.

This anti-aging smart pill is a natural amino acid, and it’s sold as a dietary supplement. You will almost always find it in multi-tasking memory formulas because it works better with other nootropes than by itself.

It helps your brain work better over time; it’s not instant. That’s because it helps your neurons create more of the memory hormone acetylcholine. That translates to a better mood, too.

Just FYI, deficiencies of acetylcholine play a role in the development and progression of Alzheimer’s disease. Some medications for that specific disorder target the acetylcholine receptor. So, providing the precursor to acetylcholine via this amino acid may be temporarily helpful for some people. This compound is not a cure [which is also true of current Alzheimer’s medications]; it’s just a building block.

To read a longer version of this article, sign up for my free newsletter at suzycohen.com.

This information is opinion only. It is not intended to treat, cure or diagnose your condition. Consult with your doctor before using any new drug or supplement.

Suzy Cohen is a registered pharmacist and author of  The 24-Hour Pharmacist and Real Solutions from Head to Toe.