Humans are lucky creatures, in that we have brain plasticity-the ability to change and develop our brain functions. You can form new connections and maybe even grow new cells by continuously stimulating your brain and body. And small efforts to improve cognitive function have far greater positive benefits, so read on to learn how to cultivate your brain power.
Step
Method 1 of 2: Train the Brain
Step 1. Learn a new skill
By learning new skills, you continue to engage and challenge the brain, so it can build new neural connections and improve your cognitive function.
- Learning a new language is a great way to expand your mind. Learning a language will force your brain to work in unusual ways and can help you see the world around you from the perspective of a new language.
- Trying out a new activity or hobby can also help your brain stay in top shape. Look for opportunities to learn to do new things, such as taking part in ballroom dancing, martial arts, sewing classes, or writing lessons.
- Play. Playing new games with friends or family, especially more intensive games such as chess or cribbage, can help enhance and improve cognitive abilities.
Step 2. Develop curiosity
Don't accept things as they are. Instead, learn to keep questioning everything; even those that seem obvious or basic.
Look for something new and different on purpose. While it may be tempting to run away from looking for something unfamiliar or different-a new food or style of eating, a new religious ceremony, a new environment, etc.-your brain builds new, more diverse connections every time it encounters something unfamiliar or difficult to understand.. Welcome challenges to your ideas, beliefs and experiences
Step 3. Read the book
Reading engages your brain and imagination and is a great way to learn new things and learn to see people, places, things and ideas in new and different ways.
Look for readings that are at least challenging in terms of vocabulary, content, or ideas. Look for literature that not only gives you access to new knowledge, but also allows you to explore new and different ideas, perspectives, and beliefs
Step 4. Work on puzzles and brain games
There are many types of games designed to maintain flexibility and brain health. Look around, experiment, and find what works for you.
- Crossword puzzles and old logic games have been around for a long time, and survive today because they work-they are a great way to challenge and develop your thinking skills.
- Newer alternatives to brain-challenging are available on the internet and as smartphone apps. Many sites offer games designed to keep your brain active and engaged, so instead of spending your free time browsing cat pictures online, consider trying a virtual brain game.
Step 5. Focus and review
Make a commitment to focus on studying and improving your mind. When you come across a new idea or fact, focus on learning about it and keeping it in your memory. Then go back to the new ideas and facts you discover periodically and repeat to yourself.
- Reviewing new information like this-especially soon after learning about it-is key to keeping it in memory in a way that makes it meaningful and enduring.
- This may seem trivial, but it turns out that encouraging your brain to focus and examine new ideas will help you remember.
Step 6. Record the complete information
Research shows that writing new information in full letters and words without abbreviations helps you enter the information completely and remember it again easily.
For example, while listening to information in a meeting, conference, or class, jot down the most important information. Make sure you take legible notes and then review what was written to keep the information in your mind
Step 7. Engage your senses
Try connecting new information with your senses to help absorb and remember it.
- Connect ideas or facts with the senses of taste, touch, smell, or sight. The more senses you can engage, the stronger your memory of the information will be.
- For example, if you want to remember that you put your keys on the kitchen counter near the sugar bowl, make an effort to associate the thought of keys with the taste of sugar and the white (or other color) of the countertop.
Method 2 of 2: Nourishing the Brain
Step 1. Quit smoking
The researchers found evidence that smoking inhibits cognitive function and can even shrink the size of the brain's hippocampus.
Research shows that smoking can reduce abilities related to memory, planning, and overall mental abilities
Step 2. Eat well
There are a number of foods that researchers believe can improve brain function. Granted, eating walnuts won't make you a genius, but it can help your brain do what it has to do, and even do it a little better.
- Foods high in omega-3 fatty acids, such as walnuts and fish, are important for brain development and can help regulate mood and concentration.
- Eating a diet rich in magnesium is also believed to improve brain function, and since many people are deficient in magnesium, it's a good idea to increase your magnesium intake in general.
- Antioxidant-rich foods are believed to help protect the brain from degeneration and are commonly found in fruits and vegetables. The darker the color, the higher the antioxidant content. Examples of foods high in antioxidants include blueberries, blackberries, prunes, kidney beans, and black beans.
- A diet rich in whole grains helps regulate the body's glucose levels, and because glucose is used by the brain as fuel, stable glucose levels are important for your mood and ability to concentrate. Good sources of whole grains include chopped oatmeal, brown rice, and oat rind.
Step 3. Exercise regularly
Regular exercise and adopting a healthy diet are not only important for physical health but also for mental health. Cardio activity releases a powerful mix of hormones that are important for improving mood, reducing stress, and increasing concentration.
- A number of studies have linked exercise to improvements in cognitive functions, including memory, attention, and the ability to switch between different tasks with ease.
- While there is no absolute consensus, many experts recommend moderate cardio activity 2-3 times a week for the full benefits of exercise for mental health.
Step 4. Get enough sleep
You must have been reminded of this quite often, but sleep is important. And it turns out to be very important especially for good brain function.
Get at least 6 to 8 hours of sleep every night. Not only will sleep help you concentrate and be alert, but it will also help avoid the loss of gray matter in the brain over time
Step 5. Do meditation
Research shows that daily meditation can improve your brain condition and well-being. Meditation is believed to greatly improve decision-making and information processing abilities.
