Like muscles, the brain also needs to be constantly trained in order to function optimally. Some methods that have been proven effective for maintaining brain health are implementing a healthy diet, exercising regularly, and getting enough sleep. In addition, there are also several ways that are claimed to improve brain performance. Although its effectiveness for improving cognitive function has not been scientifically agreed upon (using measurement methods such as IQ and specific brain tests), there is nothing wrong with getting used to learning new things, strengthening memory, and reading new information every day so that brain function is maintained properly..
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Method 1 of 3: Train the Brain
Step 1. Learn new things
Help your brain stay active and stimulated by adopting a new routine. By learning new things, you are actually opening up new neural pathways in the brain. By doing this regularly, you are like strengthening and finalizing the new path. Believe me, the more often the brain is used, the more optimal its performance.
- If you're learning to play a new instrument, feel free to practice every day! If you want to learn a new language, take time each day to communicate that language with other people.
- Start by doing simple activities, then repeat them every day to train brain function and make it a habit.
Step 2. Use your brain to remember information
Today, all forms of information can be easily and quickly found. As a result, humans tend to leave their memories dusty because all information has been recorded in various media. Although technology allows humans to not use their memories as hard as they used to, getting used to remembering things can significantly improve brain function, you know! After all, one of the best ways to train your memory is to do repetition of information.
Try remembering some of your closest friends' cell phone numbers to train your memory
Step 3. Change your perspective
Try to see the situation from a different point of view or perspective. For example, this morning your lane was interrupted by a reckless driver. If you just look at it from your point of view, you might think of it as a sloppy driver. However, if you're willing to broaden your perspective, think about it, could it be that he really wasn't looking at you at the time? Learning to observe all situations from various points of view can train the brain to be more open and creative.
As a result, it will also help you to analyze unpleasant situations more objectively and without involving emotions
Step 4. Don't do many things at the same time
Even if you think you can get more done in less time, you're actually more prone to making mistakes and feeling more frustrated when things go wrong. By completing each task one by one, you are actually training your brain to focus on one activity and provide maximum performance. Therefore, divide your activities into several time groups so that the brain can focus more on completing all responsibilities better.
In fact, the human brain is not able to focus for hours nonstop. Therefore, always give a break in each group of activities that you do
Step 5. Read daily
Did you know that reading scary and/or stressful books can improve brain cognitive function? In addition, reading regularly can also enrich your language skills and broaden the scope of your attention. Therefore, try to read every day even for a while, so that the brain can feel the benefits.
Read books, magazines, newspapers or whatever media interests you
Method 2 of 3: Maintaining Brain Health
Step 1. Exercise every day
Exercising for 25 minutes every day can also improve brain function, you know! In particular, exercise can help the brain absorb and remember information better. Therefore, you should build a consistent exercise routine to maintain brain health through physical activity.
Try joining a sports club or exercising regularly with the people closest to you to make exercising more enjoyable
Step 2. Have a healthy diet
Remember, the nutrients that enter your body are important factors for maintaining brain health and function. Therefore, increase the consumption of omega 3 fatty acids, vitamins, unsaturated fats, and fiber which are proven to be beneficial for the brain. Also eat as many vegetables as possible (broccoli, kale, spinach), nuts, berries, whole grains, and fish (salmon and tuna). In addition, drink as much water as possible to keep the body well hydrated.
Avoid foods and drinks that contain added sweeteners (especially syrups), saturated fats, and trans fats
Step 3. Get as much sleep as your body needs
Sleep is an essential determinant of brain health. Some studies show that while sleeping, the human brain will release toxins that accumulate throughout the day. In addition, sleep is also needed to unite short-term and long-term memories. That's why, don't skip bedtime because lack of sleep has been shown to increase your risk of developing neuronal degeneration disease.
Try to always sleep at least 8 hours every night
Step 4. Maintain the quality of social relationships
In fact, interacting with those closest to you can help reduce stress levels, promote intellectual stimulation, fight depression, and potentially slow your memory decline. In addition to making you more excited and purposeful in life, having a happy marriage or long-term relationship is also effective against the effects of neuronal degeneration due to aging.
- Contact relatives and closest friends regularly.
- Meet new people through social activities or community events.
- Raise animals to care for and brighten up your days.
Step 5. See a doctor if your mental function is declining
If you feel like you're constantly forgetting things or are disoriented, you may have mild cognitive impairment or are in the early stages of neuronal degeneration (Alzheimer's or dementia). Immediately consult a doctor to get the right diagnosis!
Remember, forgetfulness can also be caused by aging. Unfortunately, the brain function of a 75-year-old man is definitely different from that of a 25-year-old
Method 3 of 3: Playing Games to Train the Brain
Step 1. Understand that the effectiveness of this method has not been supported by sufficient scientific evidence
Chances are, you've often heard that playing sudoku every night can reduce the risk of dementia. Although the benefits sound special, in fact the results of scientific research related to the definitive benefits of applications to train the brain are still very diverse and not really solid. Some studies show an increase in specific cognitive tests, but some indicate the opposite. In fact, the overall function of the brain is very difficult to measure.
- Despite the lack of positive supporting scientific evidence, the game is still interesting and fun to try, right?
- Even if you don't experience any significant benefits, at least you'll have fun playing it!
Step 2. Try playing a puzzle
Crossword puzzles, sudoku, anagrams, chess, and cards are some of the types of games that can stimulate your brain and may increase your problem solving ability. Choose an interesting game so you don't feel burdened when you have to play it every day. Like physical exercise, brain exercise must be done regularly to get maximum results!
Take time each day to play a puzzle or similar game. For example, you can set aside time to play at lunchtime, after work, or just before going to bed at night
Step 3. Use a special application
In fact, many applications are intended to train the brain's performance and are claimed to be able to improve the cognitive function of its users. Although these claims have not been scientifically proven, there is nothing wrong with regularly accessing the application of your choice to train brain performance. Some of the most popular apps worth checking out are Lumosity and CogniFit.
- As when playing puzzles, try to set aside time each day to use the app.
- Remember, some sites or apps charge certain subscription fees to their users.
