Grow Your Business, Not Your Inbox
Don’t you wish you had more control over your brain?
From idea generation and meetings to crunching numbers and copywriting, there are a lot of different situations in which more focus and improved cognitive function would prove beneficial. It would allow you to get more done in a shorter amount of time, and come up with unique solutions to problems that you might not be able to otherwise.
The good news is that there are a number of different ways to improve your brain power, especially if you’re willing to do some things consistently over a longer period of time. Let’s explore eight ways that you can support your brain health.
We all know that we should be getting regular exercise. However, most entrepreneur lead busy, rushed lives, and can’t always find the time to fit physical activity in. The trick might be to think of it in reverse: you can’t afford not to exercise if you want to live a long, healthy, productive life.
Exercise not only benefits your brain health and cognition, it can also improve your memory. In the long run, it can even protect your brain against degeneration. If that isn’t reason enough to get into a regular workout routine, who knows what is?
2. Drink coffee.
Many people start their days with a cup of coffee, and it turns out this ritual could actually benefit your cognitive functions in the short term.
Caffeine, of course, helps to keep you alert. However, it can also help you to stay focused on repetitive and tedious tasks, and will even boost your intelligence, including your reaction time and reasoning.
Obviously, the effects of coffee are not permanent. However, it can make your brain work more efficiently until that caffeine high wears off.
3. Get some sunlight.
Sunlight and exercise can sometimes go hand in hand. This mostly depends on what part of the world you live in, how much sunlight is available at different times of the year and how realistic it is for you to spend time in the outdoors.
Getting too little sunlight is not good for your brain. Higher levels of vitamin D in your system allow you to perform better, and can even slow down the aging of your brain.
Too much sunlight can be bad for your skin, but if you aren’t getting enough, your brain functions may suffer. Of course, you can always take vitamin D supplements if you find that you aren’t able to get outside as much as you would like to. Just remember to take supplements in moderation.
4. Build strong connections.
It has often been said that the entrepreneurial journey is a lonely one. As it turns out, that may not be good for your cognitive functions.
If you often feel lonely, it can actually result in psychological and cognitive decline, as these feelings can have a negative impact on your sleep, increase your blood pressure, contribute to depression and even lower your overall well-being.
Most entrepreneurs know how to communicate and build connections. The key thing is to build a strong support system around you, as that will enable you to stay healthy mentally and psychologically over the long term.
Meditation is a trending topic among many entrepreneurs right now, and its benefits are hard to argue with. Not only does meditation reduce your stress levels, it can also prevent age-related disorders such as Alzheimer’s or dementia.
This speaks to the importance of self-care. Taking a mere 10 to 15 minutes out of your day to practice meditation could extend your cognitive longevity and allow you to reduce your overall stress levels too.
6. Sleep well.
This can be another tricky area for entrepreneurs. Early mornings and late nights sometimes come with the territory, and the stresses or excitement that come with building and growing a business can have undesirable effects on sleep patterns.
Sleep is required to consolidate memory and learning. If you don’t get enough sleep, your gray-matter volume in your frontal lobe may begin to decrease. Your frontal lobe supports and controls your working memory as well as executive function, making it particularly important.
In short, if you don’t get enough sleep, you’ll have less brain in your head.
7. Eat well.
It shouldn’t come as a surprise that nutrition plays a significant part in your brain health. Entrepreneurs are often rushing from one meeting to another, leaving themselves with very little or no time to eat well.
You have to focus on getting the right kind of nutrition. Antioxidants and amino acids are particularly important, and vitamin E can also be beneficial. Drinking wine is known to improve your cognitive function — assuming you consume it in moderation — and nuts, blueberries, whole grains, and avocados are also beneficial. What’s good for your body also tends to be good for your brain.
8. Play Tetris.
This might come to you as a bit of a surprise, but playing Tetris is known to have several positive effects on your brain. Playing Tetris will increase gray matter for a short amount of time, and it can also help with performing spatially-related tasks.
The most interesting part is that playing Tetris after a traumatic experience can prevent your brain from solidifying those memories. That means fewer flashbacks to negative memories over the long haul.
If you have a smartphone or tablet with you at all times, then incorporating a little bit of Tetris into your day should prove to be pretty straightforward. Just don’t get carried away and forget to work, too!
More than anything else, improving your brain power is about habits, and habits take time to build.
The best approach is to focus on one or two things at a time. Giving your life a complete makeover is going to prove much more challenging, and the habits you attempt to develop may not stick. This is counterproductive.
Not only is balance hard to achieve, often it never is in the life of an entrepreneur. However, constant experimentation and tweaking will allow you to test things out and see what works best for you.
I still remember the first week I tried meditation. I felt out of place and a little bit silly sitting quietly in my living room while the voice on my app instructed me to breathe and be present with my body. It felt a little too “woo” for me, but by the end of that week, I was hooked.
I felt more in control of my mind. I yelled at my kids less. I felt less overwhelmed. I was hesitant to believe that meditation had helped in such a short amount of time, but it was true.
It doesn’t take long for meditation to produce positive physical and psychological results . In fact, much of the research related to meditation follows subjects through 2-6 week meditation courses before testing for results—and those findings are often significant. Even newbie meditators have been found to have more compassion , reduced stress, lower blood pressure, better memorization skills, and a slew of other beneficial side effects.
But what about the longer term effects of meditation? What kinds of results are possible for those who practice for years, even decades?
According to research on long-term meditators (5+ years), meditation doesn’t just exercise the brain, it changes it permanently.
While the brain won’t technically grow “larger” through meditation, it can become more dense with cells (gray matter) in the hippocampus, an area associated with memory, learning, and emotion. The study found that long-term meditators can have a far better ability to focus, cultivate positive emotions, sustain emotional stability, and engage in mindful behavior. These traits don’t come simply from the act of daily meditation but from structural changes in the brain caused by meditation over time.
If we think of meditation as a “work out” for our brains, we may consider the changes to be temporary—if we were to stop practicing, our brains might go back to a base setting. New research shows that these changes are not as fleeting as binge dieting—the changes taking place in the brain are permanent and compound over time. The longer we practice meditation, the more benefits we retain .
It was once common knowledge that the brain develops new neurons rapidly in the first few years of life, then that pace tapers off and becomes fairly static during adulthood—eventually deteriorating in later years. However, the notion that our brain structure is stagnant in adulthood is being challenged by new research which shows that we can enable change (neuroplasticity) and growth (neurogenesis) no matter our age. Although the changes may not be as dramatic as those occurring during early childhood, the ability to increase neurogenesis through meditation can help you build (and keep) a better brain for life.
While you may feel a little out of place at first, the benefits of meditation are well worth any discomfort you may experience. You are changing your brain—making it clearer and stronger one minute at a time.
The author of this post is an editorial contributor to Headspace. These are their views, experiences and results and theirs alone. This contributor was paid for their writing.
It might seem like a weird question, but how much time do you give your brain a fair consideration? Do you stop to marvel at its supreme cleverness and incredible power? That it’s a giant electrical muscle controlling your entire body? Or at the minimum, check in and give your brain a spring-cleaning and an occasional refurbish?
If you’re like most people, your answer is probably a ‘no’. Your brain’s working overtime for you, and you barely give it a thought.
Most of us rarely think to invest in a bit of brain-training now and then. For a long time, scientists thought we were trapped with the brain we were given. Thankfully for us, that theory went out the window with the advent of a new theory.
Enter neuroplasticity–the theory that has proven one extremely amazing fact: Our brains have the ability to change. It means that if you aren’t that smart in one area, that’s totally fine! You possess the option to “change” that region of the brain via a bit of training. One simple way to think about it is just like this:
The brain is a muscle. It requires regular exercise.
The thrilling thing is that you do not have to be a millionaire to boost your brain power, nor do you have to go back to school or invest in expensive technology. All you need is to invest a bit of time to consistently train the brain. With that in mind, here are seven simple methods to boost your brain capacity and improve intelligence.
- Meditate. The easiest meditation, which you can start right now, involves merely shutting your eyes and paying close attention to your breathing. As the mind wanders, bring your attention back to your breath. Just five to ten minutes of this meditation can help you relax, clear your mind, and leave you more prepared for any mental activity. This can be really crucial during a particularly hard day of work, or if you’re having trouble relaxing during your days off.
- Regularly exercise. Consistent exercise assists in increasing brain function and enhancing neurogenesis (the growth and development of nervous tissue). That means each time you exercise you’re developing new brain cells, as well as focusing your mind and body on one particularly grueling act (ideally). Get off of the sofa and move around! The brain is going to thank you for it!
- Write. Writing is a method of telling the memory what’s important, clarifying your thoughts, and helping you remember things more easily in the future. It is also a method of exercising your analytical ability and creativity. Idea-journals, diaries, note-taking, poetry, and story-writing all ways you can increase your brain power. This doesn’t mean you have to be a Pulitzer prize winner; simply the act can help expand and better the brain, even if it’s something nobody else ever reads.
- Listen to some Mozart. In a study at University of California, scientists discovered that kids who sang daily in chorus and studied piano, were a lot better at solving puzzles, and scored 80 percent better in spatial intelligence than a non-musical group. In an additional study, 36 students were provided three spatial reasoning exams on an IQ test. Right before the first exam, they heard a Mozart sonata for Two Pianos within D Major, K. 448 for 10 minutes. Prior to the second exam, they heard a relaxation tape. Prior to the third, they remained in silence. The median scores for the 36 students: 1st exam: 119. 2nd exam: 111. 3rd exam: 110. That is a nine point increase from Mozart!
- Laugh. The release of endorphins caused by laughter will reduce stress levels–that’s great for long-range brain health. Also, laughter usually leaves you more open to brand new thoughts and ideas.
- A healthy diet. Our diets have a massive impact upon brain function. The brain consumes more than 20 percent of all oxygen and nutrients which we consume–therefore remember to feed the brain the good stuff! (that is, fresh vegetables and fruit and an abundance of Omega 3 oils discovered in oily fish).
- Get plenty of sleep. Sleep is similar to a mini-detoxification for your brain. It’s when the body regenerates cells, as well as removes all of the toxins which have built up during the day. Go to bed between the hours of 9:00pm and 12:00am in order to benefit from the most efficient hours of sleep.
Want even more techniques to help you boost your brain power and get things done more efficiently? Check out the infographic below by Wrike!
Aashna Ahuja, NDTV | Updated: August 30, 2017 17:29 IST
- Can’t find your keys? Or locate your car in the parking lot?
- You need to exercise your brain
- Here are 14 genius ways to boost your brain power and improve memory
Here are 14 ways to increase brain power.
Can’t locate your car in the parking lot? Or recall the movie you saw last Sunday? Having trouble remembering where you left your keys? Or the name of that new restaurant you went to? Feeling scatterbrained? You’re not alone. As we get older, our brains become more “noisy”, and are not as good at registering new information.
For years, scientists believed that we were stuck with the brain we were born with. Enter: Neuroplasticity. A theory that proves our brains have the ability to change. The more you use and test your brain, the better it will perform. So stop using a meager 5-10% of your brain and train it to capture information and recall it swiftly.
Here are 14 different ways to increase your brainpower. So if you want to find your car in that crowded parking lot or ace your next exam, scroll down.
1. Mind Games
Your brain is a muscle. You need to exercise it regularly. Norman Doidge, psychiatrist and author of The Brain’s Way of Healing, suggests playing scrabble and sudoku to sharpen your mind. According to Cynthia Green, PhD, Author of Brainpower Game Plan, you must time yourself while working a crossword or Sudoku to boost processing speed, attention and positive intellectual engagement. People who are cognitively active have better memory as they age. So quiz yourself, flex your brain and improve your memory power.
7. Do Something New
When you challenge your brain and experience something ‘new’, it stimulates your brain. So don’t fall into a rut following your same old routine. Take a different route to work, read a section of the newspaper you usually skip, try a different recipe for dinner, learn a new language, and do things out of the ordinary. Restructuring your brain helps create new neural pathways which increases your brainpower.
8. Amp Up Your Memory
How often do we curse our own memory, and yet do nothing about it? Start using mnemonic devices to help you memorise in an easier format – words, lists, concepts, et al. Mnemonics include acronyms, for example: CART can be carrots, apples, raspberries and tomatoes, which can be used to remember your grocery list or acrostics. For example: How we remembered the nine planets during childhood, “My Very Educated Mother Just Showed Us Nine Planets”. If you need to remember a name, use rhymes and get creative like: “Mary loves cherry” or “Simon is a fireman”.
I don’t remember the day I left my house for an exam without my grandmother saying to me: “Cool, calm and confident – repeat after me”. Being positive really goes a long way, and practicing affirmations regularly helps boost your brainpower. For example, you can start your day by saying: “I wake up today with clarity in my mind. I have a perfect memory. Focusing comes naturally to me. My mind is brilliant and I can concentrate easily.” You can try any of these affirmations or create your own unique combination based on your needs. But to establish a profound communication with the universe, you need to say it with conviction, say it in your own unique voice and make it happen in the real world.
Relax to remember. Yes, the other way around. Your mind is always racing, stealing your peaceful sleep every night, making you so anxious that your brain simply can’t take in new information (let alone remember it). “Stress contributes to memory loss and the destruction of brain cells”, says Dr. Manoj K. Ahuja, Sukhda Hospital. To reduce stress, you can simply laugh out loud, vent on paper to declutter your mind, express gratitude for all the things in your life that are going right or visualise a perfect scenario of how you want your life to be. That’s right, fake it till you make it.
11. Get Organized
If your house is in a mess, then you’re more likely to forget things. To declutter your mind, first declutter your home. Jot down tasks, note down appointments, set aside a particular place to drop down your keys, and limit distractions. Physically writing down new information actually helps reinforce it. I, myself, live by to-do lists. It’s important to check off the items once you’ve completed them to keep them up-to-date.
Comments 12. Sleep
“Poor sleep takes a toll on everything, especially your memory. Sleep helps your brain consolidate and organise information”, says Dr. Adarsh Kumar, Internal Medicine, National Heart Institute. Got an exam in the morning? Don’t stay up cramming until the sun comes up (like I used to), and hit the sheets. Sleep is a key time for the brain to solidify connection between neurons, thus helping us remember and learn better. How much or how little of sleep you need is an individual matter; go by what your body and mind tell you. Strive for quality sleep to actually recharge and rejuvenate the mind, improving both short-term and long-term mental prowess. If you have trouble sleeping fast, click here.
Guest post: Jamie Shuck
Our brains play a huge part in what makes us ‘us’, and keeping your brain in tip top condition can give you that head start towards success, particularly during your studies.
If you’re looking for ways to boost your brain power in time for the first semester of the coming university year, read on to discover seven simple ways to revitalize and reenergize your mind…
1. Fit in some exercise a few times a week
Exercising doesn’t only improve our fitness levels, but can also help to develop a healthier brain. By running, cycling, swimming, or whatever form of exercise takes your fancy, you can strengthen the connections between brain cells. From this, your learning and memory skills can improve and you should be able to absorb more information from your lectures and library books.
It’s recommended that you exercise for at least 30 minutes, five times a week, but if you are relatively new to exercising, start off with a couple of times a week and slowly build it up. Otherwise you risk growing bored of the new routine, before you’ve developed the habit.
2. Get creative
Coloring in, as strange as it may sound, has been found to have the same effects on the brain as meditation – and if you search online you’ll find a huge selection of coloring books for adults, to match every interest! If cooking is more your thing, try out some new ingredients and recipes. Or if you’re more of an outdoorsy sort, challenge yourself to learn a new sport. Any time spent being creative and trying new things can really make a difference to your brain’s overall functioning.
3. Stock up on your vitamins and micronutrients
Specific vitamins and nutrients can boost brain power in various ways. While zinc and iodine can contribute to normal brain cognition, vitamin B6, B12 and folate can help to prevent fatigue, a major cause of procrastination during studies. Omega-3 and one of its essential fatty acids, DHA (docosahexaenoic acid), can help the brain to function correctly – a vital part of learning – making them important nutrients to include in your daily diet.
You can boost brain power with vitamins and micronutrients by eating the following foods:
- Zinc – meat, fish, legumes, mushrooms, spinach, broccoli, garlic, nuts and seeds, cereals and dairy
- Iodine – cod, seaweed, turkey, yoghurt, tuna, eggs, strawberries
- Vitamin B6 – pork, chicken, turkey, fish, bread, eggs, vegetables, peanuts, milk and cereals
- Vitamin B12 – meat, fish, dairy and cereals
- Omega-3 – fish, nuts, seeds and egg yolks
While adding each of these vitamins to your daily diet may seem overwhelming, there are plenty of nutritional supplements that can help you achieve this. The benefits of adding these vitamins and micronutrients can take several weeks to show, so try to begin adding them in as soon as possible.
It goes without saying that socializing is a significant part of your time at university, but did you know it can also help the way your brain performs? Research has found that having a conversation with someone, for as little as 10 minutes a day, can help keep your brain optimized, resulting in better memory and brain performance.
5. Allow yourself to power nap
Making sure you get enough sleep at night, as well as having a 30-minute power nap during the day, gives your body enough time to repair and rejuvenate for another day of learning and studying.
6. Break out of your daily routine
Studies have found that frequently changing your daily routine, even in the slightest way, can help energize your brain and improve your efficiency and productivity when you study. Take a different route to and from university, try shopping somewhere new, or even challenge yourself by closing your eyes when unlocking the door. Aim to be surprised at least once every day.
7. Try something new
New experiences help your brain continue to grow, as well as taking in and storing information more easily. How about starting a new sport, learning a new language or learning to play a musical instrument? Check out an exhibition at a nearby museum or art gallery, try your hand at some volunteering, or if you have enough time, get away for a day/weekend/week to a brand-new place.
Jamie Shuck is a marketing manager at Vitabiotics, a UK-based company specializing in vitamins and nutritional supplements.
Several supplements are available that claim to boost your brain power. Do they work?
Just as athletes take supplements to enhance their physical performance, some people hope to sharpen their wits with so-called “brain boosters.”
Of course, no pill can make you a genius if you aren’t one, Flowers for Algernon style. So what exactly are brain boosters?
“It could mean several things. It could mean herbs or nutrients that enhance clarity of thinking, alertness, focus, concentration, memory, and even mood,” says Ray Sahelian, MD, author of Mind Boosters and a family practitioner in Marina Del Ray, Calif.
“Most commonly, people will notice that they are more focused and alert, that they are more motivated, that they are processing information faster,” he says.
That is, if they notice any effects.
“Some have tried and have gotten benefits. Others may not have noticed anything,” Sahelian says.
Brain boosters may appear to stimulate mental activity, but they are not stimulants in the strict sense, as things such as caffeine, ephedrine, or amphetamines are. In many cases, no one really knows how they act on the brain.
“Herbs will have several different compounds in them, as opposed to, let’s say, a drug like amphetamine, which is basically one compound, one molecule,” Sahelian says. “Herbs will have a set of several or several dozen compounds in them. It’s difficult to pinpoint which one of them is the most active or whether it’s the combination of many of them that are producing the result.”
In general, the idea that herbs or nutrients can boost brainpower isn’t proven, however.
There hasn’t been much research on whether an intelligent, healthy young person can function better intellectually under the influence of reputed brain boosters, and when the research has been done, results have varied.
Herbs for Thought
A lot of recent research has focused on ginkgo biloba, the leaf of the ginkgo tree, which is native to China and one of the oldest plants on the planet.
Ginkgo is particularly interesting to researchers because of its potential to treat Alzheimer’s disease and age-related mental decline. Several studies have shown that it does help these conditions, and it’s routinely prescribed in places like Germany and France.
It’s believed that ginkgo works by thinning the blood and thereby improving oxygen flow to the brain. The brain is a glutton for oxygen, so it’s possible that even a slight lack of circulation can affect its performance.
As a brain booster for people with normal mental abilities, it remains controversial.
For example, a study published in the journal Psychopharmacology in 2000 found that ginkgo improved attention. A 2001 study in the journal Human Psychopharmacology suggested that it improves memory. Nevertheless, in a review of studies on ginkgo in healthy people, researchers found no good evidence that it improved mental abilities, according to a 2002 report in Psychopharmacology Bulletin.
You should not take ginkgo biloba with any nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen because they also thin the blood. Combining the two may cause excessive bleeding. The same goes for blood thinners such as warfarin.
Huperzine-A, derived from the Chinese moss Huperzia seratta, is another herb that has been studied as a potential Alzheimer’s therapy. It may also work as a brain booster in healthy people, but few studies have looked at that.
One study out of China showed that it improved memory and learning in a small group of students. “It has been used in China much more than it has in the U.S.,” Sahelian says.
Huperzine-A appears to block an enzyme in the brain that breaks down acetylcholine, a neurotransmitter. Acetylcholine carries information across synapses, the space between brain cells. “More acetylcholine stays in the brain, and that’s how it can be helpful in memory,” Sahelian says.
Beyond herbs, a number of nutrients may work as brain boosters.
An omega-3 fatty acid found in fish oils, docosahexaenoic acid (DHA) is thought to be important to an infant’s developing brain. DHA may also work as a brain booster by helping brain cells communicate, according to Sahelian.
“Interestingly, the lining of our brain cells is very highly concentrated with fatty acids, particularly DHA,” he says.
One 1999 review of studies on DHA, published in the journal Pharmacological Research, found that the nutrient is essential to normal brain function, and that a diet rich in DHA improves learning, while a lack of DHA causes learning ability to suffer.
“Another one that I really like is aceytl-L-carnatine. That’s becoming quite popular,” Sahelian says.
Acetyl-L-carnitine may work as a brain booster by helping maintain brain cells. Not much is known about its effects in healthy people, but one study found that people with early Alzheimer’s and mild memory impairment benefited from taking it.
Despite the lack of evidence, Sahelian says he thinks it improves mental focus and alertness. “I noticed the effect within two hours,” he says. “It also makes one more motivated, and you can concentrate better and get things done faster.”
DMAE (2-dimethylaminoethanol), also thought to alter levels of acetylcholine in the brain, is another one that Sahelian says he can get behind based on anecdotal evidence alone. There is little in the way of scientific data to support claims that it boosts brainpower.
Nevertheless, “Most people will notice within an hour or two of taking it that they’re thinking faster and sharper and that they have better focus,” he says.
He says that taking too much can cause side effects such as restlessness, irritability, and tension in the neck muscles.
All these things are considered dietary supplements, not drugs, so they’re not subject to the rigorous approval process that drugs are. The FDA limits the claims manufacturers can make about supplements to some degree, but you’re largely left to judge for yourself.
If you’re willing to shell out some cash — for example, a bottle of 60 acetyl-L-carnitine capsules, at 250 mg, sells for about $20 — you might find something you like. But it’s a process of trial and error.
“It’s difficult to predict how an individual will respond. There’s no blood study or spinal tap or anything we can do that will tell us, ‘Well, this is the perfect herb for you,'” Sahelian says.
Sahelian also points out that brain boosters won’t help if you’re sleep-deprived. “Deep sleep, out of anything, is probably the most important factor in preserving memory and clarity of thinking during the day,” he says.
Published June 16, 2003.
SOURCES: Ray Sahelian, MD. Psychopharmacology, September 2000. Human Psychopharmacology, July 2001; January 2002. Psychopharmacology Bulletin, Summer 2002. The Cochrane Database of Systematic Reviews, 2002. Archives of Neurology, November 1998. Zhongguo Yao Li Xue Bao, July 1999. Pharmacological Research, September 1999. International Clinical Psychopharmacology, March 2003. FDA web site.
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Boost Your Brainpower: Reading Comprehension
Read the story and answer the questions.
Boost Your Brainpower
Many different factors affect how well we learn. While we can’t control all of these factors, there are many that we can. For example, fuel for our brain comes from calories in the food we eat. In fact, 20% of the calories we eat are used by our brain. Although not all calories help the brain, research suggests that some foods, such as egg yolk, whole grains, nuts, fish, dark leafy green vegetables, beans, strawberries and blueberries might be especially good for concentration and memory.
Drinking enough water is also important. The brain is more than 70% water. If we don’t drink enough water, it affects our concentration. We need around six to eight glasses of non-sugary, non-alcoholic fluid each day. Moreover, studies suggest that the brain does not do well with sudden rushes of sugar, so sweet, fizzy drinks do not help the brain either.
Remember also the importance of oxygen, which is carried to the brain by your blood. When you move your body, your blood flow increases and your brain gets more oxygen. Going for a walk, running, or riding a bike really help get oxygen to the brain, as do stretching and breathing deeply.
Besides exercise, rest is important. Getting enough rest boosts our mood and helps us concentrate. What’s more, when we are asleep, the brain practices what we did during the day. We actually learn in our sleep. If you have a hard time falling asleep, try listening to gentle music, thinking positive thoughts, or reading something funny to relax. Avoid video games and exciting TV shows in the hour before bedtime.
Stress can also stop the brain from working at its best. Some people fight stress by imagining a beautiful box. When it’s time to concentrate on something, they imagine filling that box with all the things that give them stress. Then they imagine putting that box away until they have time to deal with whatever is inside.
Don’t forget that your brain gets information from your senses. Therefore, your brain will have an easier time focusing and remembering when vision, hearing, smell, touch and taste are involved. Use your vision to help you learn by imagining what you read – like a movie in your mind. This is called visualizing. Underline or highlight important information in a text with a yellow marker and use different colours when you take notes. Make charts, mind maps, flashcards, diagrams, or draw pictures. Use your hearing to help you learn by reading out loud or explaining the new information to someone else. Use your sense of taste by chewing gum while you learn.
Yet another way to boost your brainpower is to create an environment where you work well. Many people, for instance, work better in light from a window. Temperature can also make a difference. A room that is too warm might make you feel sleepy. Lots of people find it easier to concentrate in rooms that are tidy. Some people find it helpful to listen to music when they study while others prefer silence. Get rid of any distractions, whatever they may be. For example, turn off your cell phone and let people in your home know that you need to be left alone.
Increase your Brain Power with these 5 Fruits: Hello, Everyone Today I am going to share some interesting facts on The Increase your Brain Power with these Five Fruits.The Memory improvement is the act of improving one’s memory. The Medical research of the memory deficits and age-related memory loss has resulted in the new explanations and the treatment techniques to improve the memory, including diet, exercise, stress management, cognitive therapy and the pharmaceutical medications.
Neuroimaging as well as cognitive neuroscience have provided the neurobiological evidence which is supporting holistic ways in which one can improve memory. Here are The Increase of your Brain Power with these below mentioned Five fruits.
While Vitamin C has long been associated with the mental agility, the B Vitamins are known to guard against the age-related brain shrinkage and the cognitive impairment. Load up on the blackcurrants, citrus fruits, fish, green leafy vegetables, mushrooms, peanuts, sesame seeds, eggs to increase up your brain power.
2. Nuts and Seeds
Storehouse of the nutrients, a handful of the seeds and nuts may help increase your brainpower significantly. The Pumpkin seeds are loaded with the zinc that play a great role in sharpening your memory. The Brain-shaped walnuts are a good source of the omega-3 and other essential nutrients crucial for the brain functioning and memory skills. Many other nuts and seeds including the sunflower seeds are good sources of the Vitamin E which is crucial in giving your brainpower a significant boost.
According to some recent studies, the eating of blueberries daily can help to combat against the onset of the short-term memory loss. It is Power-packed with the brain-protective antioxidants. Blueberries also help to reduce the inflammation, a cornerstone of virtually all brain degenerative disorders. TheBerries in the general, including the fruits like the strawberries, when it consumed regularly can help to delay age-related memory decline. It is very useful and more nutrients while eating of this fruit increases the one’s memory power.
It is time to put the avocados back on the grocery list. Long-deemed “too fatty,” this green fruit is actually a goldmine of the nutrients that affect the brain health. According to a review published in the “Nature Reviews Neuroscience” in the year July 2008, the right nutrients can improve cognitive function, such as memory and the concentration. Certain nutrients may also reduce the risk of the stroke, which can occur when a clot forms in a blood vessel and blocks the blood flow to the brain. The fruit Avocados are rich in these nutrients, making them the brain food.
The pomegranate, with its bright red fruit kernels bursting with the sweet and tart juice with a hint of astringency, it contains tannins that are anti-inflammatory agents. They have an antioxidant capacity equivalent to that of Vitamins A and E. The Tannins can reduce the free radical load and inflammation in the brain. Another way they can enhance brain health is by increasing the oxygen supply to the brain.
The pomegranates have been traditionally used there as a blood purifier and for the increasing circulation. Now they have been scientifically proven to increase the arterial blood flow, particularly in the carotid artery that supplies oxygenated blood to the brain.
So, these are The Best Five Fruits which Increase your Brain Power. To help your brain from it damage just think to take these above mentioned highly nutrient fruits to gain the increasing level of your brain power. If any Queries or Questions is persist then please feel free to comment your view points.
Your mood may drop with depression, but your cognitive skills can also be affected. Discover how to boost your concentration, memory, and decision-making abilities.
Stay Sharp Despite Depression
It can happen to anyone with major depression (also called major depressive disorder): As your mood sinks, your cognitive skills can also take a hit. As a result, staying focused, making decisions, and thinking quickly can become challenging. “Depression puts you in a fight-or-flight response,” says Julia Samton, MD, director of Manhattan Neuropsychiatric in New York City. “It’s subtle — you won’t feel your heart racing, but it gives you more of a primitive brain, making complicated tasks harder.”
Depression can change your brain chemistry so you become more forgetful and struggle with other cognitive skills. Your first move should always be to treat your mood as directed by your doctor, Dr. Samton says. As you do that, you can also try these steps to better manage cognition-related symptoms of major depression.
Correct Distorted Thinking
With major depression, your default view tends to be the worst-case scenario. For instance, you might think that feeling ignored at a party means you can’t make friends, or that getting a poor grade on a test signals you don’t have what it takes in your chosen field. Part of depression treatment, Samton says, is working with a therapist to correct negative thinking, reframing events and realizing that some things are out of your control. A type of psychotherapy that can help you with this is cognitive behavioral therapy (CBT). Keep practicing the techniques you learn in your CBT sessions, and you’ll likely see a change in distorted thinking and experience better mood.
The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too.
Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older. That said, people of all ages can benefit from incorporating a few simple brain exercises into their daily life, which we’ll explore in more detail in this article.
Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do, and keep your brain sharp as you get older.
Let’s take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits.
Whether you’re putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.
Research has shown that doing jigsaw puzzles recruits multiple cognitive abilities and is a protective factor for visuospatial cognitive aging. In other words, when putting together a jigsaw puzzle, you have to look at different pieces and figure out where they fit within the larger picture. This can be a great way to challenge and exercise your brain.
When’s the last time you played a game of cards? Researchers who conducted a study in 2015 on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain. The same study also found that a game of cards could improve memory and thinking skills.
Try learning one of these tried-and-true card games:
- gin rummy
- crazy eights
A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?
Research shows that many more regions of the brain are involved in vocabulary tasks, particularly in areas that are important for visual and auditory processing. To test this theory, try this cognitive-boosting activity:
- Keep a notebook with you when you read.
- Write down one unfamiliar word, then look up the definition.
- Try to use that word five times the next day.
The Centers for Disease Prevention and Control notes that learning new dance moves can increase your brain’s processing speed and memory. In other words, bust a move on the dance floor and your brain will thank you.
Want to test it out? Give one of these dance activities a try:
- Take a salsa, tap, hip-hop, or contemporary dance class.
- Try a Zumba or jazz exercise class.
- Watch an online video with fun dance moves you’ve always wanted to learn.
- Grab a partner and learn to ballroom dance.
- Gather your friends and go line dancing.
A 2015 research report suggests that using all your senses may help strengthen your brain.
To give your senses and your brain a workout, try doing activities that simultaneously engage all five of your senses. You could try baking a batch of cookies, visiting a farmer’s market, or trying a new restaurant while you focus on smelling, touching, tasting, seeing, and hearing all at the same time.
Learning a new skill is not only fun and interesting, but it may also help strengthen the connections in your brain.
Research from 2014 also shows that learning a new skill can help improve memory function in older adults.
Is there something you’ve always wanted to learn how to do? Perhaps you’d like to know how to repair your car, use a particular software program, or ride a horse? You now have one more good reason to learn that new skill.
One of the best ways to expand your learning is to teach a skill to another person.
After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.
Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.
According to a 2017 study , listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.
And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. That’s why you’re never too old to start playing an instrument like the piano, guitar, or even the drums.
Don’t get stuck in a rut when it comes to your daily tasks. Instead, be willing to try new ways to do the same things.
Choose a different route to get to work each week or try a different mode of transport, like biking or using public transport instead of driving. Your brain can benefit from this simple change, and you might be surprised by how easy it is to change your thinking.
Daily meditation can calm your body, slow your breathing, and reduce stress and anxiety.
But did you know that it may also help fine-tune your memory and increase your brain’s ability to process information ?
Find a quiet spot, close your eyes, and spend five minutes meditating each day.
A 2012 review of research has overwhelmingly proven the many cognitive benefits of being able to speak more than one language.
According to numerous studies, bilingualism can contribute to better memory, improved visual-spatial skills, and higher levels of creativity. Being fluent in more than one language may also help you switch more easily between different tasks, and delay the onset of age-related mental decline.
The good news is that it’s never too late to reap the rewards of learning a new language. According to researchers, you can boost your memory and improve other mental functions by becoming a student of a new language at any time in your life.
It’s no secret that tai chi can benefit your health in many ways, including your mental health. Plus, it can also help center you when life seems out of balance.
Taking up a regular practice of tai chi can help reduce stress, enhance sleep quality, and improve memory. A 2013 study found that long-term tai chi practice could induce structural changes in the brain, resulting in an increase in brain volume.
Beginners do best by taking a class to learn the different movements. But once you know the basics, you can practice tai chi anywhere, anytime.
The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?
Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.
Focusing on your brain health is one of the best things you can do to improve your concentration, focus, memory, and mental agility, no matter what age you are.
By incorporating brain exercises into your everyday life, you’ll get to challenge your mind, sharpen your cognitive skills, and possibly learn something new and enriching along the way, too.