(BPT) - Between constant demands of work, family obligations and the millions of things on your to-do list, it's easy to feel like you're at or beyond capacity. The result? You may feel fatigued, disconnected - or like you just can't keep it all together. This is where biohacking comes in: making changes to your environment, lifestyle and nutrition that directly impact how well your body - and most importantly, your brain - functions.

Here are simple, positive steps from the experts at Solaray, the #1 vitamin and mineral brand in health food stores^, to help you clear out the mental cobwebs and support your cognitive health and memory for the long haul.

Disconnect to reconnect

When you're in the car picking up kids, waiting in a checkout line or riding an elevator, take a couple of slow, deep breaths. Deep breathing brings more oxygen to the brain, calming the mind and nervous system, which also helps reduce stress.

Replace 5-10 minutes of phone scrolling each day with an enjoyable activity that engages your brain and focuses your mind, like reading a book, playing memory games, crafting, doing a puzzle or cooking.

Reduce your sitting time. Being active is known to help improve brain function, as movement gets oxygen-carrying blood circulating throughout your body and brain. Walk the dog, dance, or practice yoga outside.

Use the power of heat and cold therapy. There's a reason saunas and cold showers are so popular: Drastic temperature changes cause physiological responses connected to physical healing, reducing inflammation and chronic pain, plus aiding in athletic recovery. Hydrotherapy is connected to boosting your mood and relieving anxiety, and many credit cold plunges with improving creativity and mental clarity.

Feed your brain longevity-boosting foods

You've probably heard of "brain food," but can it really help? Some foods have been shown to support brain health, such as berries, green leafy veggies, walnuts and fatty fish like salmon. Other foods research connects to improving brain health, cognitive function and memory include broccoli, oranges, coffee, green tea, turmeric, pumpkin seeds, eggs and dark chocolate.

Each of these foods provides various nutrients your brain needs for optimal functioning and longevity, from vitamins B, C and K and minerals such as zinc, magnesium, copper and iron, to nutrients like choline, lutein, folate, beta carotene, omega-3 fatty acids, flavonoids, polyphenols, caffeine, anthocyanins and other antioxidants.

Leverage smart supplementation

Consider an innovative new herbal supplement that can help support your memory and cognitive function. SharpMind Memory™ from Solaray contains 600 milligrams of Cognivia^®, a unique sage blend observed to support several critical aspects of memory.*

The supplement is an expert mushroom and herbal blend crafted to support cognitive health at every age, including your working memory and overall cognitive function.* Its proprietary mix of garden sage leaf extract and Spanish sage essential oil has been clinically studied for several aspects of memory and is an award-winning ingredient.*†

It also includes two potent adaptogens - 100 milligrams of gotu kola and 50 milligrams of fermented organic, U.S.-grown chaga mushroom - for additional support. The fermentation process aids in nutrient absorption, while chaga grown on gluten-free organic oats is high in beneficial beta-glucans. SharpMind Memory offers fast-acting, powerful cognitive support in just two convenient capsules per day.*

"The right nootropic supplements can help maintain balance between the activation and relaxation of our nervous system," said Max Willis, chief innovation officer for Solaray. "Solaray's trusted SharpMind Memory nootropic formula is anchored by science-backed Cognivia^®, which is well-studied for supporting working memory, recall and retention. We're thrilled it was named the best 'supplement for the mind' in the 2025 NEXTY Awards."

Try a "brain dump"

Let it all out by trying a "brain dump" to capture all the to-dos taking space in your mind. On paper or using voice recording on your phone, list items that need to get done in the next few days. One advantage of doing this at night is that it can help you relax and get to sleep more easily, without those items buzzing through your mind. Getting a good night's sleep can also help bolster your cognitive health and memory.

Invest in wearable technology

Use a wearable health tracker to monitor your heart rate, physical activity, sleep and other vital signs, which can help you make proactive decisions about your lifestyle and activities. They may give you actionable insights that encourage you to try new approaches to your health and well-being.

You may also want to try a smartwatch that can help you stay calm throughout your busy day. They can remind you to stand up and go on a quick walk, take a deep breath for a meditation moment to give you a mental health pause and slow your nervous system down.

Using these tips can help you start feeling like you have more mental storage. By bolstering your memory and brain health, you'll be able to make the most of every day, for many years to come.

Find SharpMind Memory and other supplements to help support your well-being at Solaray.com.

^ SPINS Brand Share, NPI Vitamins & Minerals, wk end 2/23/2025

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

†Cognivia^® is a registered trademark of Nexira; it was a NIE New Ingredient Awards winner in 2021 and has been a finalist in the Nutra Ingredients Awards.