Brain
Fitness
Exercise
Exercise boosts blood flow
to your brain by promoting the development of more blood vessels and
connections between brain cells. Exercise also increases the production of new
brain cells for learning and remembering. Studies have repeatedly demonstrated
that exercise can double or even triple the number of new cells, compared with
the number in animals that do not exercise. If you wish to maintain your
learning and remembering skills, exercise your body.
Regular endurance
exercise, such as running, swimming, or biking, can also foster new brain cell
growth and preserve existing brain cells. Build your physical endurance.
Strength training, such as
lifting weights or using a resistance band, not only builds muscle and
strengthens bone; but also boosts brain power, improves mood, enhances
concentration, and increases decision-making skills. Build your physical
strength.
Your flexibility gradually
declines with age. Better flexibility means more energy, improved posture, and
reduced risk of injury from falls. Build your flexibility with Tai chi, yoga,
and stretching exercise.
Body balance diminishes
progressively as you get older. Balance training is not just about avoiding
falls. Better balance will improve your overall movement and your ability to do
things better throughout your life. Build your body balance by standing on one
foot or walking backward.
Diet
Eating foods high in
saturated fats, like red meat, butter and dairy products, are associated with
the development of degenerative diseases, such as heart disease, and
Alzheimer’s disease.
Fish is a great source of
omega-3, the type of fatty acid your body cannot produce, and it is good for
your brain. To get your omega-3, eat salmon, cod, haddock, tuna, halibut, and
sardines. If you don’t like fish, then eat plenty of walnuts, flaxseeds, and
soybeans instead.
Leafy green vegetables,
such as spinach, kale, broccoli, are loaded with nutrients good for the brain.
Blueberries, raspberries and blackberries are packed with antioxidants that
slow down aging in the brain.
Dark chocolate contains
flavonoids, which are also strong antioxidants that potentially improve blood
flow to the brain and reduce inflammation. Unsweetened cocoa powder is another
excellent option.
Many herbs and spices,
such as turmeric, cinnamon and ginger, are packed with antioxidants that may
decrease harmful inflammation in the brain. Use these strong flavors in your cooking.
Whole grains, such as
oats, barley, and quinoa, are rich in many of the B vitamins that work to
reduce inflammation of the brain to prevent memory loss.
The protein and vitamins
B, D and E in eggs and egg yolks may help improve memory. You can reap the
benefits of these vitamins while keeping your cholesterol to a minimum by
mixing whole eggs with egg whites to round out your omelet or scrambled eggs.
Music
According to some
scientific research, music has the capacity and capability to change your
neuron activity. Music therapists believe that the different sounds from
different musical instruments have different impact on different body organs in
the physical body. Scientists have used MP3 music and subliminal messages for
practicing hypnosis to awaken the subconscious mind to improve memory, to
enhance learning, to heal sleep problems, and to increase self-confidence, just
to name a few possibilities. Music has to do with sound, which is one of the
important sensory skills for maintaining good memory. In general, music
listening and playing improves your concentration and brain power.
Brain reserve
Humans have “brain
reserve,” which helps the human brain adapt and respond to changes and resist
damage. Your brain reserve begins to develop in childhood and gets stronger as
you move through adulthood. People who continue to learn, embrace new
activities, and develop new skills and interests are building and improving
their brain reserve. Therefore, it is important to keep on learning new things
to preserve the brain reserve.
Learning
Get yourself educated. It
can substantially increase your ability to fight off dementia. The same is true
of working at a challenging job. So, go back to school, take classes, get a
degree or an advanced degree. You are never too old to learn, and your brain
will thank you in the long run.
Playing
Do crossword puzzles, play
chess, mahjong, card games, or online games. These activities can stimulate the
brain. Playing electronic “brain games” may help you improve your reaction time
and problem-solving ability. It is important to find one that you will want to
continue to play.
Dr.
Daniel J. Siegel,
professor of clinical psychiatry at the UCLA School of Medicine, has
recommended seven daily essential mental activities to optimize brain
health and creativity.
Focusing on daily challenges helps your brain
make some deep connections.
Playing creatively and joyfully helps your
brain make new connections.
Connecting with nature and others daily helps
your brain reinforce its relational circuitry.
Moving aerobically helps your brain
strengthen its brain cells.
Reflecting internally, and focusing on
sensations, feelings, thoughts, and images, help your brain integrate better.
Relaxing without any mental focus helps your
brain recharge.
Sleeping restfully helps your brain
consolidate and recover from the experiences of the day.
Stephen Lau
Copyright© by Stephen Lau
