References How To Boost Brain Power
Amen Clinics Do You Know the 9 Herbs and Spices that Fight Memory Loss?
Omid Mirmosayyeb et al. Possible Role of Common Spices as a Preventive and Therapeutic Agent for Alzheimers Disease Int J Prev Med. 2017 8: 5.
Raquel Seibel et al. Effects of Spices in Alzheimers Disease. Curr Alzheimer Res. 18:347-357. https://pubmed.ncbi.nlm.nih.gov/34279199/
Katherine H M Cox et al Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population, J Psychopharmacol 29:642-51. https://pubmed.ncbi.nlm.nih.gov/25277322/
Kuszewski JC et al Can Curcumin Counteract Cognitive Decline? Clinical Trial Evidence and Rationale for Combining -3 Fatty Acids with Curcumin. Adv Nutr. 2018 Mar 1 9:105-113. https://pubmed.ncbi.nlm.nih.gov/29659685/
Nur Adalier & Heath Parker Vitamin E, Turmeric and Saffron in Treatment of Alzheimers DiseaseAntioxidants 25 5:40. https://pubmed.ncbi.nlm.nih.gov/27792130/
Adrian L. Lopresti : A Review of its Potential Cognitive-Enhancing and Protective EffectsDrugs R D. 2017 Mar 17: 5364. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318325/
UPMC Health Beat . NEUROSURGERY AND BRAIN HEALTH. 4 Spices That Give Your Brain a Boost. https://share.upmc.com/2015/02/spices-boost-brain/
How To Boost Brain Power 10 Spices That Help
Learning how to boost brain power is important even prior to normal age-related changes in the brain. With aging comes some form of memory loss but this mild impairment does not lead to dementia as frequently feared. Knowing what to expect and ways to manage them can considerably reduce this fear in older adults.
Fortunately, several common spices and herbs are known to give a cognitive boost to improve brain function without causing negative side effects and are discussed in this article. If you currently use some of them, you are already helping your cognitive functioning. Refer to your doctor if you wish to use supplements.
There are 4 common causes of memory loss . These are
- Age-related changes in memory
- Mild cognitive impairment
Age-related changes in memory is the normal slight decline in brain function that occurs as people age. Older people have some memory problems and recall or learning of new things, such as how to use a new computer program, takes longer. They sometimes forget things, such as where they left their car keys but unlike people with dementia, their ability to do daily activities or to think is not impaired. This type of memory loss is not a sign of dementia or early Alzheimer disease.
While occasionally losing your keys or forgetting someones name does not necessarily mean the onset of dementia, progressive memory problems and a decline in cognitive skills may be warning signs of a more serious problem.
Tips For Managing Stress
The stress-busting, memory-boosting benefits of meditation
The scientific evidence for the mental health benefits of meditation continues to pile up. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation also can improve focus, concentration, creativity, memory, and learning and reasoning skills.
Meditation works its magic by changing the actual brain. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cellsall of which increases mental sharpness and memory ability.
Try one of HelpGuides free Audio Meditations.
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Group Singing Makes You Happier
The act of singing sends vibrations through the body that simultaneously lower the level of cortisol and release endorphins, making us feel content. The anticipation of a singing groupâs melodic changes floods the body with dopamine, resulting in a sense of euphoria. Research shows that choir singing also releases the antibody s-IgA, which boosts our immune system — especially when the song is moving . Canât find a group to sing with, or perhaps just too shy? Go solo! Doctors say singing releases oxytocin , so even singing alone can be an instant mood booster.
Maintain A Healthy Weight
Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory .
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain .
A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests .
Obesity is also associated with a higher risk of developing Alzheimers disease, a progressive disease that destroys memory and cognitive function (
Summary Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the normal range may help you avoid a host of issues associated with obesity, including a poorer memory.
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Teach A New Skill To Someone Else
One of the best ways to expand your learning is to teach a skill to another person.
After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.
Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.
According to a 2017 study , listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.
And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. Thats why youre never too old to start playing an instrument like the piano, guitar, or even the drums.
Exercise For Body And Brain
Exercise is good for our hearts, but it has also been shown to have a strong positive impact on our brains. Exercise can create new brain cells as well as lead to improvement in general brain performance. One scientific study in particular focused on brain-derived neurotrophic factor , finding a 32 percent increase in BDNF levels in exercisers. BDNF is a protein within nerve cells that in essence keeps those cells optimally functioning, and contributes to their growth as well as to the growth of new neurons. It appears that vigorous workouts can increase BDNF levels.
Get A Fast Start With Breakfast
Dont try to take a shortcut in the morning by skipping breakfast. Studies have linked breakfast to improved short-term memory and attention. Students who eat breakfast perform better than those who dont. So start the morning with a healthy breakfast. But dont eat too much. A high-calorie breakfast may hinder concentration.
A Digital Brain For Everyone
Im sure some of you might be wondering if this is really for you. You may be well into your 50s or 60s, and going digital isnt something youre keen to keep up with.
Well, the good news is that having a Digital Brain isnt reserved for Millennials or the younger generation. There are many layers to the Digital Brain, and the interesting thing is that its constantly upgrading according to new advances in technology.
So, you get to pick how much of a Digital Brain you want to adopt into your existing lifestyle. Age need not be a barrier when it comes to adopting a Digital Brain!
At Lifehack, well go over how to make the most of your Digital Brain to think smarter and learn faster. Learn more in our FREE webinar: Spark Your Learning Genius
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Easy Ways To Boost Your Brain Health
Use it or lose ityour brain, that is. Our brain changes with age, and mental function changes along with it. Mental decline is typical, and its one of the most feared consequences of aging. 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.
Design Your Schedule To Match Your Internal Clock
You probably have a part of the day when youre unusually productive. For some people its early in the morning for others its late at night.
Everyones body has a different natural rhythm to it. Structure your day so you work during your most energetic times, and rest during the times when youre less productive. If you usually feel focused between 6AM and 10AM and you want to relax during the afternoon, plan to do all your most challenging and thinking-intensive work first thing in the morning.
Ready to work at 2 AM, but not a morning person? Get your big projects done late at night and sleep in.
Follow your biology instead of fighting against it. Youll be much more efficient with your energy.
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How To Upgrade Your Brain
Here is where Im going to help you to upgrade your brain. Yes, thats right.
Like a personal assistant or secretary, Im going to show you how you can boost brain power and give your brain an aid that will help you to effortlessly sort through all the information that comes to you on a daily basis.
This brilliant aid is called the Digital Brain.
In contrast to a human brain, computers are great at storing information. Its reliable , accurate, and extremely detailed.
From a computing perspective, memory involves three key elements:
Like a computer, having a Digital Brain will work in the same way as this memory framework to manage how information flows into and out of your brain.
Heres an example:
When setting up a new account on a website, due to strict security settings, many sites require you to come up with complicated passwords with special characters that you dont usually use.
As a result, you now have to memorize this new password , associate it with the other passwords thats stored in your brain , and enter that password the next time you log in .
Sound familiar? Its one of the most common things that happen.
Is it because the information is complicated? Nope. A password is just a bunch of characters, numbers, and symbols.
Fit In Some Exercise A Few Times A Week
Exercising doesnt only improve our fitness levels, but can also help to develop a healthier brain. By running, cycling, swimming, or whatever form of exercise takes your fancy, you can strengthen the connections between brain cells. From this, your learning and memory skills can improve and you should be able to absorb more information from your lectures and library books.
Its recommended that you exercise for at least 30 minutes, five times a week, but if you are relatively new to exercising, start off with a couple of times a week and slowly build it up. Otherwise you risk growing bored of the new routine, before youve developed the habit.
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Find Time For Relaxation
When your body believes youre in dangerwhether thats from a true threat, like a near-miss collision, or a false one, like a fear-mongering clickbait headlinethe amygdala area of your brain activates your fight-or-flight response. This was useful for our ancient ancestors when they needed a boost of cortisol to escape a predator, and it can still be handy today to avoid an accident. But an overuse of the fight-or-flight pathways in your brain can make them easier to triggersending you into a state of anxiety over smaller matters.
The good news is, it also works the other way. Spending more time in a relaxed, loving state of mind makes those positive emotions easier to access as well. The brains of people who regularly practise meditation have more density in areas related to memory, sense of self and empathy. And their amygdalae are less dense, too. Mindfulness meditation reduces not only the stress in the moment, but the threshold of what stresses you out in general, says Sean Finnell, co-founder of Torontos Mindset Brain Gym.
Meditation isnt the only way to calm the mind, of course. There are a lot of different roads to this, says Daniel Levitin, a neuroscientist and the author of Successful Aging. He says people who socialize more, nurture their hobbies and participate in activities that are meaningful to them, like volunteering, are all less likely to be stressed. For those with chronic anxiety, starting therapy can be useful as well.
Two Myths About The Brainpower
Before understanding the different ways let me first tell you the important truth about the brain. There are two misconceptions everybody has about the brain
Most people used to think that after a certain age our brain will reduce its power and efficiency to do quality work, also it is not possible for the brain to produce new brain cells to work effectively.
Well, this is completely not the truth, we can grow our brain cells at any age only thing we need to do is to take care of some important things. We need to focus on a healthy diet, daily aerobic exercise, reading books, or learning new things, improving the quality of thoughts, etc.
By doing these things we can grow neurons production even after the age of 50 years. So remove this misconception from your brain that your brain power would not increase after the age of 30. Because before understanding different ways to increase brain power, it is important that you should remove this misconception.
Check out this wonderful ted talk by Neuroscientist Sandrine Thuret in which she explained how one can grow brain cells and increase the power of the brain without any limitation of age.
Check out this article to know moreIs 10000 hours rule really makes you the expert in any skill?
So now lets move on to those different ways and understand how you can increase brainpower!
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Turmeric: This Brightly Colored Spice Boosts Mood Memory & More
Spice up your life, while contributing to a healthier brain by consuming turmeric, one of the most colorful and versatile ingredients in your cabinet. Research has shown that inflammation is the universal brain destructor and this beloved Indian spice is packed with antioxidants, particularly curcumin, one of the most potent and naturally occurring anti-inflammatory agents ever identified.
Other benefits of turmeric include:
- Improves the brains oxygen uptake
- Increases memory & cognitive function
- Benefits the immune system
Learn A New Language Or Skill To Challenge The Brain
Trying new activities or doing something differently is a great way to challenge the brain. For instance, learning a new language or playing a musical instrument will help improve brain power. However, remember to take breaks during intense sessions.
Occasionally changing up your daily routine will also exercise those mental muscles. Notedly, the more senses you use to learn information, the stronger your connection to it will be.
So when learning something new, try explaining it out loud or with your hands, as well as reading or writing about it.
Expert tip: According to research by Shaffer , stimulation from the environment improves attention and cognitive function, particularly when it is both challenging and enjoyable. Additionally, the practice required will increase the white matter in the brain and make subsequent learning easier and faster.
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Ways To Boost Brain Power
God gave each of us a two-pound dynamo called the human brain. Its truly the most amazing physical object in the universe. Yet, many people dont take care of their brains and later in life they pay the price. However, we can keep boost our brain power and keep our brains healthy and humming along with 9 simple choices.
First, some sobering facts about the brain.
These brain changes lead to memory loss, decreased attention, slowed mental processing, and lessens our ability to learn. However, even with these sobering facts, we can reduce the rate of cognitive decline and keep our brains healthy by applying these 9 choices
9 Ways to Boost Brain Power
Get The Blood Flowing With Whole Grains And Fruits
The brain depends on blood flow. A diet high in whole grains and fruits like avocados can lower bad cholesterol. This enhances blood flow, offering a simple, tasty way to get your brain cells firing. Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. And the fat in avocados is monounsaturated which helps with healthy blood flow.
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