Keeping the brain in the best shape is crucial for overall health and wellness. In today’s time, where many are overwhelmed with work and personal responsibilities, being forgetful and losing focus has become increasingly common.

Dr. Arun L. Naik, a leading neurosurgeon trained at All India Institute of Medical Sciences (AIIMS), New Delhi, has now shared some science-backed tips to stay sharp and focused.

The neurosurgeon says that the key to sharper memory and improved focus lies in one powerful neurotransmitter, acetylcholine.

What is acetylcholine

Acetylcholine is a neurotransmitter that acts as a communication bridge between neurons. It acts as a chemical messenger that transmits signals between nerve cells and from nerves to muscles. From voluntary muscle movement to complex brain functions such as memory and attention, this neurotransmitter influences nearly every part of the nervous system. Low acetylcholine levels can lead to forgetfulness, difficulty concentrating, and even muscle weakness. Conditions like Alzheimer’s disease are linked to acetylcholine deficits. “As we age, acetylcholine levels can decline, particularly in neurodegenerative conditions like Alzheimer’s disease, where the cholinergic system is one of the first to deteriorate. This has led to the use of acetylcholinesterase inhibitors (like donepezil) in treatment, aimed at increasing available acetylcholine in the brain,” the surgeon wrote in a  shared on Instagram.

The key is to boost acetylcholine to enhance cognitive performance and mental clarity. The neurosurgeon has shared some tips on how simple lifestyle changes and dietary choices can help you maintain healthy levels without medication. Let’s take a look.

How to naturally boost acetylcholine

Certain lifestyle changes can help boost acetylcholine. Dr. Naik has suggested making the following changes.

• Adequate sleep: It is important to prioritize sleep. A good night’s rest can help the brain produce acetylcholine. Aim for at least 7–8 hours of quality sleep every night.
• Mental stimulation: To keep the brain sharp, it is important to challenge it. Engage the brain with activities like puzzles, chess, or reading, which strengthen neural connections and support acetylcholine activity. Learning a new skill, like playing an instrument, can also help
• Mindfulness: Managing stress is important to keep the brain healthy, as chronic stress depletes acetylcholine. Practicing mindfulness techniques, such as meditation, yoga, or deep breathing. Such practices can lower stress hormones and protect the brain’s neurotransmitter balance.

What are acetylcholine-rich foods

Diet plays a pivotal role in acetylcholine production. Choline, a nutrient found in certain foods, is the building block for this neurotransmitter. The neurosurgeon has recommended adding these acetylcholine-friendly foods into your diet.

• Eggs: Egg yolks are great source of choline. A single  provides about 169 mg of choline. This means eating just 2 eggs per day covers 61% of the DV.
• Nuts and seeds: Eating almonds and flaxseeds can help. Have a small handful of these nuts regularly
• Fatty fish: Good news for pescatarians. Salmon and other fatty fish are good for the brain. These fish provide omega-3 fatty acids, which enhance acetylcholine function and reduce brain inflammation. Aim for two servings per week.
• Leafy greens: Eat your greens. Spinach and kale are loaded with nutrients that support the production of the neurotransmitter. These greens also provide antioxidants that protect brain cells.