A Guide to Boosting Your Brain Power Naturally
As you age, it's natural that things in the
body start to go downhill. Your back aches, your knees creek a little
more, and you’ll find there are days where you have to concentrate just a
little bit more to get the job done. But when it comes to the brain, we
have every reason to actively ensure it stays vital and functioning.
Scientists are continuously discovering new ways in which this amazingly
complex organ works, and a lot of the factors that trigger
age-associated cognitive decline can be thwarted with conscious
lifestyle choices. Here are 8 behaviors that can help you naturally slow
down degeneration and improve the overall health of your brain.
1. Exercising the body helps the brain
Exercise has been shown to reduce the risk of developing brain
disorders. Exerting your body physically can change the way your brain
protects your memory and thinking skills, and facilitates information
processing. Aerobics, for example, boosts the hippocampus, the part of
the brain responsible for encoding short-term memory, learning and
verbal memory.
When you exercise, your heart rate speeds up, leading to an increased
blood flow and more oxygen being pumped into the brain, allowing your
neural networks to connect faster. This also stimulates the release of
hormones that promote the growth of new brain cells.
2. Sleep
The brain is just as active when you’re sleeping as when you're awake.
During rest, your brain resets itself and important processes relating
to learning, decision-making and memory retention occur.
Sleep deprivation impairs alertness and injures neurons. It has also
been shown to cause irreversible damage to the brain. A link has been
found between sleeping less than 7 hours a night and cognitive decline,
as well as memory loss. New research has found that power naps are
extremely helpful in restoring brain power and offsetting the negative
effects of sleep deprivation.
Another important function the brain performs while you sleep is
clearing out toxins. Researchers found that amyloid plaque, a protein
found in the brains of Alzheimer’s patients, is reduced during sleep.
3. Vitamin D
This vital vitamin plays an important role in your brain’s health. It
protects neurons, nursing damaged ones back to health and facilitating
nerve growth. It is also involved in planning, processing information
and memory retention. Studies have shown a strong link between vitamin D
deficiency and a risk of dementia. Known as the sunshine vitamin, it
can be produced by your body with daily exposure to the sun. During the
winter months, or if you live in a cold climate, supplements can be
taken.
4. Listen or play music
Music is relaxing and good for your brain,
as it improves your memory focus and verbal fluency. Listening to music
as we age is regarded as a mental exercise and helps keep our mind
mentally sharp. Playing an instrument or getting musical training have
shown even better results for memory recall.
A study at the University of South Florida,
in Tampa, observed the effect of piano lessons on adults aged 60-85.
After 6 months of lessons, there were vast improvements in memory,
planning, speed of information processing, and other cognitive
functions.
Studies have looked into how listening to music strengthens your memory
retention. Researchers found that listening to classical music with a
60-beats-per-minute pattern helped activate both sides of the brain,
which caused it to process information more efficiently, and maximized
both learning and retention. It seems that music is not only a mood
booster, but it's also beneficial for the health of your brain in
general.
5. Healthy gut flora
Your brain works together with your gut. Millions of good bacteria live
in the digestive system, and they help ensure your body functions
properly. The gut also contains neurons that are responsible for
producing serotonin, a feel-good hormone. If you consume too many
refined carbohydrates, sugars, and processed food, your healthy bacteria
get destroyed. This affects your brain’s mood and behavior, as well as
its overall health.
You can optimize your gut flora by taking probiotic supplements or
switching to a diet heavy in fermentable fibers. Probiotics protect the
body against pathogenic bacteria that would like to take up residence in
your gut. You can also try eating more beans, blueberries, broccoli and
other leafy greens, polenta or bananas.
6. Laugh
Laughter certainly makes life more fun, but did you know it’s beneficial
to brain function? Interacting with others and laughing activates a
wide range of regions in the brain. Studies have shown that the memory
of people with active social lives declines at a slower rate. This is
because laughter activates areas of your brain that relate to learning,
focus and creativity. It’s beneficial for your brain to be more
outgoing. Be active, volunteer or join a club, and keep yourself
surrounded by people who know how to laugh!
7. De-stress
When you are stressed, your body goes into survival mode and the brain
produces more adrenaline and cortisol. The body usually resets itself
when the stress is over but if you’re constantly under stress the
adrenaline and cortisol will wreak havoc on your system. For the brain,
these can block the formation of new neural connections. In effect, this
shrinks your brain size and affects your memory.
Stress also limits your mental flexibility, causes General Adaptation
Syndrome (A.K.A. burnout) and causes your brain to forget how to fight
stress. One way to help with stress is through relaxation - any activity
that quiets your mind and makes you feel more at ease. This can be
through meditation, Tai Chi, yoga, or a walk outdoors. Recent studies
have found that being in nature helps improve cognitive function and
reduces stress.
Source
8. Brain-friendly food
You can optimize your brain’s health simply by changing your diet.
Nutritionists have even developed The Mind Diet, an eating plan which
promotes brain health. Eating the right foods with strong doses of
vitamins and minerals can actively help your brain function better.
Fresh fruit, vegetables and green tea for antioxidants – These
phytochemicals work to protect your brain cells from getting damaged by
free radicals. Antioxidants also have an anti-aging effect on the skin.
Regularly consuming antioxidants can even enhance your memory and focus.
Blueberries, cranberries, and red grapes are particularly strong
sources of antioxidants.
Omega-3 fatty acids to slow degeneration – These fatty acids are known
to help with memory and can help prevent the onset of Alzheimer’s. These
good fats have also been shown to protect the brain against the damage
caused by junk food, which typically prevents new brain nerve cells from
being formed. Because your body isn’t able to produce these helpful
acids on its own, you need to get them through your diet. They are found
in abundance in fish like herring, salmon, and sardines.
Vitamin B12 to counter brain shrinkage – This vitamin boosts nerve
health. A deficiency in B12 has been linked to brain shrinkage. When you
don’t have enough B12, you’ll experience mental fogginess and
difficulties concentrating. To keep your mind sharp, consume plenty of
fish, shellfish, liver, eggs and dairy products, which all offer healthy
doses of B12.
Coconut oil for brain energy – Your brain needs energy to function
regularly and to avoid brain atrophy. Usually, glucose is one of the
best sources of energy for the brain as it is easily converted. Ketone
bodies can do the same job as glucose and help prevent brain tissue
degeneration. Coconut oil is rich in ketone bodies and is a delicious
addition to your diet.