Natural brain-boosting techniques -
Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter. Use mnemonic devices to make memorization easier. Nutrition tips to boost energy levels and increase resistance to illness.
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Harvard Health Partnership Audio Meditations Newsletter. How to boost brain power at any age. Copy Link Link copied! Download PDF. By Melinda Smith, M. and Lawrence Robinson.
How to boost brain power at any age Tip 1: Give your brain a workout Tip 2: Don't skip the physical exercise Tip 3: Get your Zs Tip 4: Make time for friends Tip 5: Keep stress in check Tip 6: Have a laugh Tip 7: Eat a brain-boosting diet Tip 8: Identify and treat health problems Tip 9: Take practical steps to support learning and memory.
How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Tip 1: Give your brain a workout By the time you've reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort.
Four key elements of a good brain-boosting activity It teaches you something new. No matter how intellectually demanding the activity, if it's something you're already good at, it's not a good brain exercise.
The activity needs to be something that's unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills. It's challenging. The best brain-boosting activities demand your full and close attention. It's not enough that you found the activity challenging at one point.
It must still be something that requires mental effort. For example, learning to play a challenging new piece of music counts; playing a difficult piece you've already memorized does not.
It's a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve —always pushing the envelope so you continue to stretch your capabilities. When a previously difficult level starts to feel comfortable, that means it's time to tackle the next level of performance.
It's rewarding. Rewards support the brain's learning process. The more interested and engaged you are in the activity, the more likely you'll continue doing it and the greater the benefits you'll experience. So, choose activities that, while challenging, are still enjoyable and satisfying.
What about brain-training programs? Tip 2: Don't skip the physical exercise While mental exercise is important for brain health, that doesn't mean you never need to break a sweat. Brain-boosting exercise tips Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping.
In general, anything that is good for your heart is great for your brain. Does it take you a long time to clear out the sleep fog when you wake up?
If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing away the cobwebs, it also primes you for learning throughout the day.
Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building. Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain. Tip 3: Get your Zs There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best.
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Learn more. More Information Helpful links. Improving Memory - Understanding age-related memory loss. Playing Games With Memory - Games that test memory along with advice for improving recollection.
The Exploratorium, San Francisco If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too? NPR Keep Your Brain Alive Exercise - Memory improvement exercises. Derbyshire, E.
Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients, 10 8 , Ertel, K. Effects of Social Integration on Preserving Memory Function in a Nationally Representative US Elderly Population.
American Journal of Public Health, 98 7 , — Gomes-Osman, J. Exercise for cognitive brain health in aging: A systematic review for an evaluation of dose. Neurology: Clinical Practice, 8 3 , — Let the music play. Learn to play a musical instrument or join a choir. Learning new and complex skills is good for the aging brain, and a past review published in The Gerontologist suggested that musical activities like playing a musical instrument, singing in a choir, or taking piano lessons showed particular promise for healthy brain aging, though research is limited.
Do math in your head. Figure out problems without the aid of a pencil, paper, or computer. You can make this exercise more difficult — and athletic — by walking at the same time.
Take a cooking class. Learn how to cook a new cuisine. Cooking uses a number of senses — smell, touch, sight, and taste — that involve different parts of the brain.
Learn a foreign language. The listening and hearing involved in learning a new language stimulates the brain. Create word pictures. Visualize the spelling of a word in your head, and then try to think of other words that begin or end with the same two letters.
Draw a map from memory. After returning home from visiting a new place, try to draw a map of the area. Repeat this exercise each time you go somewhere new.
One past study , which focused on London taxi drivers who are expected to memorize the complex layout of the city , found that drivers who successfully memorized the city map showed permanent changes to brain structure and better cognitive function. Challenge your taste buds. When eating, try to identify individual ingredients in your meal, including subtle herbs and spices.
Refine your hand-eye coordination. Take up a new hobby that involves fine motor skills, and can help you keep your hand-eye coordination sharp. Per Harvard Health Publishing , this could include racquet sports, tai chi, knitting, drawing, painting, or playing video games.
Learn a new sport. Our brain changes with age, and mental function changes along with it. But cognitive impairment is not inevitable. Keeping your brain healthy is essential for living a long and full life. The following eight tips are easy ways to keep your brain healthy and functioning well.
Reading, playing cards, putting together a jigsaw puzzle, playing crossword puzzles or Sudoku, or completing word searches are easy ways of boosting memory and focus. Experiment with things that require manual dexterity and mental efforts, such as drawing, painting, and other crafts.
Try using your non-dominant hand for things like brushing teeth or eating. High-intensity and moderate-intensity aerobic exercise are not just good for your heart.
Exercise improves your mood and cardiac function, reduces stress, and makes you more mentally alert. Read more about the benefits of exercise. Eating healthy—lots of fruit, vegetables, healthy oils, fish and minimizing junk food and fatty meats—is critical for brain health.
Vegetables, such as broccoli, spinach, tomatoes, and some berries, improve memory and overall brain function. Omega-3 fatty acids found in oily fish and some grains help prevent inflammation, preserve cognitive function, and prevent depression, stress and anxiety.
Protein contains high levels of amino acids, which in turn cause neurons to produce neurotransmitters associated with mental alertness. The Mediterranean diet, DASH diet, and MIND diet have all shown a positive impact on cognition and healthy brain functioning.
Poor sleep is one of the biggest causes of reduced concentration and memory functioning.
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The juice is much higher in calories than the whole fruit, and a high added sugar techinques is linked to conditions like obesity, brainn-boosting 2 diabetes, Naturxl heart disease A better way to obtain this vitamin is simply to eat an orange. Blueberries are rich in polyphenol plant compounds that may provide brain-boosting benefits.
Anthocyanins — antioxidants that give these berries their blueish-purple hue — may be largely responsible Still, one review of high quality studies in nearly people found mixed results. The strongest positive effect involved better short- and long-term memory, but some studies in this review reported no positive brain effects from blueberry intake 14 Green smoothies may also contain ingredients like avocado, yogurt, protein powder, or bananas to add creaminess and nutrients.
While the brain-boosting potential of green juices or smoothies depends heavily on the ingredients, these drinks are often rich in vitamin C and other helpful antioxidants Shop for Raw Generation or V8 green drinks online.
Sometimes called golden milkturmeric lattes are warm, creamy drinks featuring the bright yellow spice turmeric. Low BDNF is associated with mental deficits and neurological disorders, so raising BDNF levels may improve brain function. Shop for Four Sigmatic turmeric latté mixes online. Like turmeric lattes, adaptogen lattes are warm, savory drinks packed with unique ingredients.
Adaptogens are foods and herbs that may help your body adapt to stress, thus improving brain function and decreasing fatigue Many adaptogen lattes are made with dried mushrooms, ashwagandhaor maca root. Shop for Four Sigmatic adaptogen latté mixes online.
Still, nitric oxide signaling may play roles in the areas of your brain responsible for language, learning, and advanced decision-making, and beetroot juice may boost these effects by increasing nitric oxide production 19 You can drink this juice by mixing powdered beetroot into water or taking a dose of concentrated beetroot juice.
Typically, the dose for concentrated beetroot drinks is only 1—2 tablespoons 15—30 mL per day. Shop for HumanN Super Beets beetroot powder or Dynamic Health concentrated beetroot juice online.
Keep in mind that teas offer much smaller doses of active ingredients than the supplements or extracts used in scientific studies.
Like kombucha, kefir is a fermented beverage packed with probiotics. It may aid brain function by promoting the growth of healthy bacteria in your gut You can make kefir yourself, but it may be easier to purchase a ready-to-drink option. Alternatively, choose drinkable yogurt, which also boasts probiotics.
Shop for Lifeway kefir online. Drinking nootropic beverages may seem like an easy way to support brain health. However, although some of these drinks may help boost brain function, high quality evidence is lacking to support drinking any of these beverages to improve focus, performance, or memory.
Regardless, these drinks offer other health benefits and may be worth trying to see whether they work for you. The communication system between your gut and brain is called the gut-brain axis. This article explores this gut-brain connection, plus how to improve….
Nootropics are drugs or supplements that can boost brain function. Here are 10 nootropic supplements proven to have brain-boosting benefits. Coffee contains active compounds that affect your brain. Learn more about the effects of coffee on brain function and brain health.
Having poor memory can be frustrating. You can use these 14 lifestyle and dietary tips to help improve your memory naturally. Discover four diet types, other benefits…. The brain starts showing cognitive decline as early as in your 30s.
Some people turn to supplements to help promote brain health and function…. Your diet has a big impact on your brain health.
This article reveals the 7 worst foods for your brain. While they're not typically able to prescribe, nutritionists can still benefits your overall health.
Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 15 Brain-Boosting Juices and Beverages.
Medically reviewed by Grant Tinsley, Ph. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.
Read more about our vetting process. Was this helpful? Share on Pinterest. Green tea. Orange juice. Blueberry juice. Green juices and smoothies. Turmeric lattes. Adaptogen lattes. Beetroot juice. Herbal teas. The bottom line. Share this article. Read this next.
The Gut-Brain Connection: How it Works and The Role of Nutrition. The 10 Best Nootropic Supplements to Boost Brain Power. Is Coffee Good for Your Brain? By Jillian Kubala, MS, RD. How Low Carb and Ketogenic Diets Boost Brain Health.
: Natural brain-boosting techniques| Foods linked to better brainpower - Harvard Health | They control our thoughts, emotions, and movements, and are responsible for all our cognitive and sensory functions. You can make this exercise more difficult — and athletic — by walking at the same time. BetterHelp makes starting therapy easy. Take Assessment HelpGuide is user supported. This can be a great way to challenge and exercise your brain. |
| 5 Brain Exercises That Can Keep Your Mind Sharp | Mindful meditation, massage, and yoga are a few ways to naturally reduce cortisol levels, which may improve your capacity to pay attention and boost your memory. Keep a food journal. By paying attention to how you feel one to three hours after you eat, you can identify any foods that may interfere with your brain function. Stock up on brain foods. Herbs, spices, and green tea naturally contain potent antioxidants and anti-inflammatory compounds that may protect brain cells from the damage that can be caused by degenerative diseases like dementia. In addition, foods rich in omega-3 fatty acids, such as fish like salmon, mackerel, and sardines and flaxseed, reduce inflammation and are important for cognitive skills. Live with purpose. Having goals and feeling a sense of purpose in life seems to help people stay mentally fit. Be a social butterfly. People with strong networks of friends and families have a lower risk of developing dementia. Just having a conversation with someone can help, so pick up the phone and call your cousin or make plans to meet a friend for lunch once per week. Watch your weight. Obesity, type 2 diabetes and high blood pressure are all linked to an increased risk of dementia. The researchers also did MRI scans of about 2, people 60 or older and found that the more active they were, the larger their hippocampus. Best of all? Target Optical. Older adults should aim for at least minutes a week of moderate-intensity activity, according to current physical activity guidelines, though you may want to consider mixing in bursts of high-intensity activity. A study published in the journal NeuroImage: Clinical found that six months of strength training can help prevent shrinkage of the hippocampus in older adults. Another study , published in the Archives of Internal Medicine , compared the effects of two different types of exercise done once or twice weekly over 12 months among women ages 65 to 75 — balance and tone training and resistance training — and found that pumping iron produced the best results for memory and other cognition measurements. AARP Membership — Memorial Day Sale. LIMITED TIME OFFER. Join now and get a FREE GIFT! They also had more activity in the prefrontal cortex, the part of the brain where higher-level thinking occurs. Adults with mild cognitive impairment due to dementia saw a boost in cognitive ability too. Ciolek points out that tai chi is a great form of exercise because it combines mental focus with movement. In other words, the brain has to think about what comes next while the body stays active. A landmark New England Journal of Medicine study followed seniors for more than 20 years and found that regular dancing reduced the risk of dementia by 76 percent — twice as much as reading. More recently, a review published in the journal Current Alzheimer Research concluded that dance interventions improved cognitive function in dementia patients. More generally, experts recommend that people try to stay on their feet as much as possible. A study that Small and others published in the journal PLOS ONE found that adults ages 45 to 75 who sat at least three hours a day had substantial thinning of their medial temporal lobe, a part of the brain responsible for the formation of new memories. Even if you tend to sit more than you move, don't jump into activity, which can raise the risk of physical injury. Instead, Casaletto recommends that you start slowly and work your way up. This can be intentionally parking a little farther away from the grocery store, doing wall sits while you brush your teeth, going for a walk during your next phone call, standing while you take that meeting or even doing five sit-ups during a commercial break. Hallie Levine is a contributing writer and an award-winning medical and health reporter. Her work has appeared in The New York Times, Consumer Reports, Real Simple, Health and Time , among other publications. Editor's note: This article, originally published on March 2, , has been updated to reflect new information. Her work has appeared in The New York Times, Consumer Reports, Real Simple, Health and Time , among other publications. Nootropics are drugs or supplements that can boost brain function. Here are 10 nootropic supplements proven to have brain-boosting benefits. Coffee contains active compounds that affect your brain. Learn more about the effects of coffee on brain function and brain health. Having poor memory can be frustrating. You can use these 14 lifestyle and dietary tips to help improve your memory naturally. Discover four diet types, other benefits…. The brain starts showing cognitive decline as early as in your 30s. Some people turn to supplements to help promote brain health and function…. Your diet has a big impact on your brain health. This article reveals the 7 worst foods for your brain. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 15 Brain-Boosting Juices and Beverages. Medically reviewed by Grant Tinsley, Ph. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Share on Pinterest. Green tea. Orange juice. Blueberry juice. Green juices and smoothies. Turmeric lattes. Adaptogen lattes. Beetroot juice. |
| How to Improve Your Memory | Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you'll need medication to achieve good control. High levels of LDL "bad" cholesterol are associated with an increased the risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication. Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate. Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals. Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. For example, before going shopping, people can visualize how they will get to and from the grocery store, and imagine what they will buy when they get there. The key is to imagine the scenes vividly and in as much detail as possible. Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A study found a link between playing games and a decreased risk of cognitive impairment in older adults. They are a simple and fun way to engage the brain and activate areas related to pattern recognition and recall. Crossword puzzles are a popular activity that may stimulate the brain. An older study from notes that crossword puzzles may delay the onset of memory decline in people with preclinical dementia. Completing a jigsaw puzzle can be a good way to pass the time and may also benefit the brain. A study found that puzzles activate many cognitive functions, including:. The study concluded that doing jigsaw puzzles regularly and throughout life may protect against the effects of brain aging. Number puzzles, such as sudoku, can be a fun way to challenge the brain. They may also improve cognitive function in some people. A study of adults aged between 50 and 93 years found that those who practiced number puzzles more frequently tended to have better cognitive function. A meta-analysis notes that chess and other cognitive leisure activities may lead to improvements in:. A review notes that some types of video games — such as action, puzzle, and strategy games — may lead to improvements in the following:. Enjoying company of friends may be a mentally engaging leisure activity and may help preserve cognitive function. A study found that people with more frequent social contact were less likely to experience cognitive decline and dementia. A study of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function. A simple way to increase vocabulary is to read a book or watch a TV program and note down any words that are unfamiliar. A person can then use a dictionary to look up the meaning of the word and think up ways to use the word in a sentence. A review notes that bilingualism increases and strengthens connectivity between different areas of the brain. A study published in Brain Sciences found that listening to music a person enjoys engages and connects different parts of the brain. The researchers propose that this may lead to improvements in cognitive function and overall well-being. According to a study , playing an instrument may benefit cognitive development in a young brain and help protect against cognitive impairment in an aging brain. Such hobbies may include:. Regular physical exercise is beneficial for both the brain and the body. Authors of a review note that exercise improves the following aspects of brain health:. According to the Centers for Disease Control and Prevention CDC , exercise has beneficial effects on the following aspects of cognitive health:. Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance. Certain sports are both physically and mentally demanding. Some require a range of cognitive skills, such as:. A review notes that elite athletes who participate in high demand sports tend to have improved attention and faster information processing speeds. Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation. A study compared brain function and connectivity among tai chi practitioners and those who did not practice it. The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain. They proposed that this may improve cognition and decrease the rate of memory loss. Try puzzles Play cards Build vocabulary Dance Use your senses Learn a new skill Teach a skill Listen to music Try a new route Meditate Learn a new language Do tai chi Focus Bottom line Exercising the brain to improve memory, focus, or daily functionality is a top priority for many older adults. Share on Pinterest. Brain exercises. Have fun with a jigsaw puzzle. Try your hand at cards. Build your vocabulary. Dance your heart out. Use all your senses. Learn a new skill. Teach a new skill to someone else. Listen to or play music. Take a new route. Learn a new language. Take up tai chi. Focus on another person. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 17, Written By Sara Lindberg. Aug 7, Written By Sara Lindberg. Medically Reviewed By Timothy J. Legg, PhD, PsyD. Share this article. Read this next. READ MORE. Unpacking the Notion of Love Addiction. Medically reviewed by Kendra Kubala, PsyD. Toxic Femininity, Explained — Plus, Tips to Overcome This Mindset Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being. Isolation, Loneliness are Major Mortality Risk Factors for People With Obesity A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. The… READ MORE. Psychedelic Ibogaine May Help PTSD and Depression After Traumatic Brain Injury A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces… READ MORE. Exercise May Help Treat and Prevent Postpartum Depression, Study Finds New research suggests that moderate-intensity aerobic exercise like swimming, cycling, jogging, and dancing may be more effective for reducing… READ MORE. Finding the Right Therapist for You: 8 Red Flags to Look Out For Finding a therapist that makes you feel comfortable is crucial. |
| 5 Exercises That Can Keep Your Brain Sharp | But if your blood sugar stays high, you'll need medication to achieve good control. High levels of LDL "bad" cholesterol are associated with an increased the risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication. Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate. Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals. Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. May 13, Every brain changes with age, and mental function changes along with it. Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss. Get physical exercise Research shows that using your muscles also helps your mind. Improve your diet Good nutrition can help your mind as well as your body. Improve your blood pressure High blood pressure in midlife increases the risk of cognitive decline in old age. Improve your blood sugar Diabetes is an important risk factor for dementia. In addition, foods rich in omega-3 fatty acids, such as fish like salmon, mackerel, and sardines and flaxseed, reduce inflammation and are important for cognitive skills. Live with purpose. Having goals and feeling a sense of purpose in life seems to help people stay mentally fit. Be a social butterfly. People with strong networks of friends and families have a lower risk of developing dementia. Just having a conversation with someone can help, so pick up the phone and call your cousin or make plans to meet a friend for lunch once per week. Watch your weight. Obesity, type 2 diabetes and high blood pressure are all linked to an increased risk of dementia. Talk to your doctor about a healthy body mass index for you and how much you need to eat and exercise to reach that weight. Care for chronic conditions. Stay on top of any health conditions you have, and review your medications regularly with your doctor. Focus on vitamins. All vitamins and minerals are important for brain health, but research has shown that vitamin B12 is especially beneficial in boosting thinking, reasoning, and memory skills. A lack of B12 can lead to demyelination—a loss of the myelin sheath of the synapses between neurons in the brain—which impairs cognitive abilities. Adults should consume at least 2. Meat, fish, fortified cereals, and milk are good sources of B For example, a cup of low-fat milk contains 1. You should also consume foods that are rich in vitamin B6 chickpeas and salmon are just a couple of good sources and folic acid spinach and fortified cereals. The combination of these three vitamins in the diet has been shown to help reduce levels of homocysteine, an inflammatory protein associated with neurologic inflammation and disease. Even if you feel sharp and clear-headed, these tips can help naturally strengthen and boost your mental acuity: Move more. |
Natural brain-boosting techniques -
They also put those around them at risk: Secondhand smoke contains 7, chemicals — and at least 70 of them can cause cancer. Then there's thirdhand smoke, which is not actually smoke.
It's the residue of cigarette smoke that creates the telltale smell on clothing or in a room. That residue alone can emit chemicals that are toxic to the brain.
In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn't because of what they ate, it was the effect of the repeated social connection. To lessen isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness :.
Maintaining a strong memory is not all about brain games like Sudoku, Wordle and crossword puzzles. Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory.
When you think about learning something new, approach it the way you would with fitness training. You want to work out different muscles on different days. The same goes for the brain. Over the course of this week, try cross-training your brain by mixing mental activities learning a new language or reading a book and physical learning activities playing tennis or soccer.
Marc Milstein , PhD, is a brain health expert and author of "The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.
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Sign up now: Get smarter about your money and career with our weekly newsletter. Skip Navigation. Related Stories. Authors of a review note that exercise improves the following aspects of brain health:.
According to the Centers for Disease Control and Prevention CDC , exercise has beneficial effects on the following aspects of cognitive health:. Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance. Certain sports are both physically and mentally demanding.
Some require a range of cognitive skills, such as:. A review notes that elite athletes who participate in high demand sports tend to have improved attention and faster information processing speeds. Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation.
A study compared brain function and connectivity among tai chi practitioners and those who did not practice it. The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain. They proposed that this may improve cognition and decrease the rate of memory loss.
While not necessarily an active exercise, sleep is crucial for both the brain and the body. According to the National Institute of Neurological Disorders and Stroke , most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need. A review notes that sleep has been proven to:.
As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain. Brain exercises can be as simple as actively engaging the brain in everyday tasks.
Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity. Exercising the brain may help improve brain function and boost connectivity between the different areas.
This may help protect the brain from age-related degeneration. People are likely to differ in terms of the brain exercises they find most enjoyable. It may be a good idea to try a range of brain-training activities at first and to stick with those that provide the most enjoyment or reward.
The diet can have a significant impact on the brain's function. A brain-healthy diet, rich in antioxidants and omega-3 fatty acids, can boost memory….
Are you looking for ways to improve your mind and boost brain power in ? Look no further; we have compiled the best brain enhancing methods to try. Brain atrophy can refer to a loss of brain cells or a loss in the number of connections between these cells.
In this article, learn about the symptoms…. Researchers found that applying controlled electric shocks to some areas of the brain may improve long-term and working memory in older adults. Learn about the symptoms and causes of Becker muscular dystrophy. This article also looks at treatment options, how doctors diagnose the condition….
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Timothy J. Legg, PhD, PsyD — By Jon Johnson — Updated on April 4, Meditation Visualizing more Playing games Card games Crosswords Puzzles Sudoku Chess Checkers Video games Socializing Learning new skills Increasing vocabulary Learning a language Listening to music Musical instruments Engaging hobbies Regular exercise Dancing Sports Tai chi Sleeping Summary Brain exercises may help boost and maintain brain function.
Visualizing more. So what types of exercises might benefit your brain? Research suggests that when it comes to keeping your mind sharp, exercising your body as well as your mind and sticking to healthy habits is the ideal formula.
Foods high in antioxidants include nuts, fruits especially berries , veggies, chocolate, and herbs and spices, past research notes. In addition to good nutrition, regular exercise can promote vascular health to help protect brain tissue.
Avoiding ruts and boredom is also critical. Bender, adding that some researchers believe people are more vulnerable to dementia when they pay less attention to the things around them. Therefore, sedentary and relatively passive activities, such as sitting in front of a TV for hours a day, can be detrimental to brain health over time.
Physical exercise can also be particularly beneficial for the brain. And a small study published in July in the Journal of the International Neuropsychological Society found that a single moderate-intensity workout session immediately before a cognitive task resulted in greater brain activation.
The researchers measured the brain activity of 26 healthy adults ages 55 to 85 on two separate days. On one day, they had participants rest for 30 minutes before identifying famous and nonfamous names; on a separate day, they had participants pedal a stationary bike for 30 minutes before doing the same activity.
The result: There was significantly greater brain activation after exercise. This finding led researchers to conclude that exercise can immediately change the way our brains function, which added to existing scientific evidence that physical activity helps strengthen brain function and memory.
Health experts recommend sticking to brain training that involves real-world activities instead. Exercises to strengthen brain function should offer novelty and challenge.
Brush your teeth with your opposite hand. Your morning newspaper is a great place to start. Morley, MD , a professor of medicine in the division of geriatric medicine at St. Louis University in Missouri.
In addition to word games, Dr. Morley recommends the following exercises to sharpen your mental skills. Additional reporting by Lisa Rapaport. Health Conditions A-Z.
Vegan sweeteners other parts of the body that techniiques signs Green beauty options aging—a brain-blosting midsection, weaker trchniques brain also declines as you get older. Even Vegan sweeteners you feel sharp and brain-boostung, these tips can help naturally strengthen and boost your mental acuity:. Move more. Exercise increases blood flow and oxygen to the brain, and the more blood flow and oxygen your brain gets, the more cells it can form and the more nourishment it can supply those cells. Studies show those who exercise regularly are more likely to have better cognitive skills and memory.
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