Do you want to improve your mind in 2018? We have compiled the best
methods to boost brain power, improve memory, build new neural
connections, ignite learning, and enhance cognitive function.
Humans have brain plasticity, or neuroplasticity, which is the ability of the brain to change for better or worse at any age.
This flexibility of the brain plays a significant role in the
development or decline of our brains, and how our distinct personalities
are shaped.
Neural connections can be forged or severed, and gray matter can
thicken or shrink. These changes reflect transformations in our
abilities.
For example, learning a new skill can wire new neural pathways in our
brains, while aging may weaken certain neural pathways that once
existed and result in our memories not performing as well as they once
did.
The American Heart Association/American Stroke Association have recently developed seven
steps that aim to help individuals keep their brains healthy, from childhood into old age. They advise people to:
In addition to following these guidelines, Medical News Today provide five steps to reach optimal brain health and improve your mind for the year ahead.
1. Get physically active
From childhood through adulthood and into old age, physical activity has been shown time and time again to benefit brain health.
Taking a brisk walk before an exam or test could enhance your performance
Physical activity affects children’s brain structure from an early age, which, in turn, affects their academic performance.
Researchers discovered
that children who are physically fit tend to have more gray matter in
the frontal, subcortical, and temporal brain regions, as well as in the
calcarine cortex.
These areas are all essential for executive function and motor, learning, and visual processes.
Exercise has been demonstrated to improve memory and thinking ability among older adults with mild cognitive impairment. Aerobic exercise, in particular, was shown
to increase brain volume in most gray matter regions, including those
that support short-term memory and improve cognitive function.
Scientists have indicated that even short bouts of physical activity may have a positive effect on the brain.
Taking part in 20 minutes of high-intensity interval training for 6 weeks has been associated
with improvements in high-interference memory, which allows us to
differentiate between our car and one of the same make, model, and
color, for example.
The research also found that levels of brain-derived neurotrophic
factor — a protein involved in the function, growth, and survival of
brain cells — was greater in individuals who experienced greater fitness
gains from interval training.
Workout to improve the mind
Other research revealed
that a one-time 10-minute burst of exercise temporarily boosts areas of
the brain responsible for focus, decision-making, and problem-solving.
This suggests that right before a cognitively demanding task such as an
exam, test, or interview, performance may be improved by a brisk walk or
cycle.
And, if you happen to prefer a more gentle form of exercise, practicing 25 minutes of Hatha yoga or mindfulness meditation each day has been associated
with improvements in the brain’s executive functions and cognitive
abilities, as well as the ability to regulate knee-jerk emotional
responses.
2. Eat a brain-boosting Mediterranean diet
The Mediterranean is the home to sun, sea, and foods known to have brain-boosting properties.
Eating pistachios could improve cognitive processing and learning.
The Mediterranean diet is rich in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.
It also includes moderate amounts of dairy, fish, and wine, while red meat, poultry, and processed foods are limited.
Research discovered
that people who follow a Mediterranean diet might have long-term brain
protection. Study participants who consumed a Mediterranean diet
retained more brain volume over 3 years than those not following the
diet.
Eating a Mediterranean diet has also been shown to slow down the rate of cognitive decline and is linked with improved brain function in older adults.
A study
that focused on the impact of eating nuts on the brain found that
regular nut consumption strengthens brainwave frequencies that are
related to cognition, learning, memory, healing, and other vital brain
functions.
The research team tested almonds, cashews, pecans, pistachios, and
walnuts. Although peanuts are actually legumes, they were still included
in the study. Some types of nut were found to stimulate specific brain
frequencies more than others.
Pistachios seemed to generate the highest gamma wave response, while
peanuts produced the most significant delta response. Gamma wave
response is tied to information retention, learning, cognitive
processing, and perception, and delta wave response is linked to natural
healing and healthy immunity.
3. Expand cognitive abilities with training
Brain training has had mixed results in studies. While some research
has shown that brain training improves memory and cognitive ability,
other studies report that there is little evidence to support claims that brain-training programs improve everyday cognitive performance.
Mastering the memory of loci training method could expand your memory capacity.
Recent papers have determined that the type of brain exercise is an important factor in the outcome of brain-training sessions.
Research that was led by Radboud University Medical Center in Nijmegen, the Netherlands, found that not only is super-sized memory ability trainable, but it is also long-lasting.
Individuals with typical memory skills used a strategic memory
improvement technique, known as memory of loci training, for 30 minutes
each day for 40 days.
The participants went from recalling around 26 words from a list of
72 to remembering 62 words, so the training more than doubled their
memory capacity. Improvements in recall were observed for at least 4
months after training.
The memory of loci is a mnemonic device that uses familiar objects in
a room or landmarks on a journey to visualize, memorize, and recall an
unlimited amount of information in a fixed order.
4. Learn a new language
In addition to brain training, another method you can use to give
your brain a workout is to learn a new language or several foreign
languages. Learning foreign languages ignites cognitive abilities in infants, benefits the aging brain, and sharpens the mind. Learn one or many foreign languages to slow down cognitive decline.
Researchers at the Higher School of Economics in Moscow, Russia, as well as the University of Helsinki in Finland report that learning foreign languages enhances the elasticity of the brain and its capacity to code information.
They explain that the more languages a person learns, the faster their neural network reacts to process the accumulated data.
Other research,
which was led by the University of Edinburgh in the United Kingdom,
revealed that speaking two or more languages might slow down the
cognitive decline associated with aging, even if the other languages are
learned during adulthood.
5. Study a musical instrument
Regardless of whether you study a musical instrument during childhood
or adulthood, unleashing your inner Mozart will have a beneficial
effect on your brain. Studying a musical instrument helps to protect the brain.
Exposure to music at a young age contributes to improved brain
development, establishes neural networks, and stimulates existing tracts
in the brain.
Receiving musical training as a child has been demonstrated to prevent the deterioration of speech listening skills in later years and may ward off age-related cognitive decline.
A study that was published in the Journal of Neuroscience uncovered the reason why playing a musical instrument might have a protective effect on the brain.
The scientists found that playing sounds on an instrument changes
brain waves in such a way that rapidly improves listening and hearing
skills. The altered brain activity illustrates that the brain can rewire
itself and compensate for disease or injuries that may get in the way
of a person’s ability to perform tasks.
Learning a physical task with music has also been shown
to increase structural connectivity between the areas of the brain that
are responsible for processing sounds and controlling movement.
Adding just a few of these activities to your weekly schedule will
enhance your mind and give your brain a boost. If you only have time to
fit one brain-enriching task into your week, we recommend getting out
for a brisk walk. Physical activity has no end of benefits for your body
and mind.
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