Mind Mapping For Maximum Brain Health
Its no secret that Im a huge fan of Tony Buzans approach to mind mapping.
And thats because I used to mind map in ways that werent effective at all.
But after training with Tony and world mind mapping champion Phil Chambers, I discovered a new route and Im way better at the practice and share it in real-time on my YouTube live streams:
What is mind mapping?
Its a graphic means of brainstorming and planning. You can even use it for note taking and review.
The question is
Why is mind mapping great for boosting cognitive function?
One reason Tony Buzan hints at is very compelling. The process reproduces the role of nerve cells on the paper.
Think it through:
Just as a brain cell has a central nucleus with synapses that flow outward like a river, the mind map has a central idea that feeds several streams with mental power. By creating mindmaps, youre making it easier on your brain thereby increasing its processing speed. Just like more water increases the flow of a stream.
Give these 10 mind mapping rules a try whenever you want a cognitive trainingworkout.
Yours Free: A Private Course With Cheat Sheets For Becoming A Memory Master, Starting From Scratch. > > > .
How To Give Your Memory A Workout
Information in your brain is collected, stored, and retrieved by neural pathways. These pathways are responsible for you being able to solve problems, remember familiar faces and tasks, without exerting a ton of effort.
Millions of these neural pathways begin developing from the time of infancy. To keep our memory healthy, we need to create new pathways continually. If you dont use it, you lose it.
As we age, our lifestyles often change, keeping those pathways from being developed. Two frequent changes are a decrease in exercise and less attention to our diet. These two combined affect our brain and memory.
Sticking with our regular and familiar habits doesnt challenge our memory. Our brain requires consistent stimulation, regardless of our age, and looking for ways to spur the production of new pathways is critical.
Just like your physical muscles need to be used in different ways to make them stronger, our brain needs change to help challenge its abilities. There are some simple things you can do to stimulate this production of new pathways.
1. Try Something New. Take a new way home from the mall or grocery store. Pick up a new hobby or try a new form of exercise. I picked up yoga a few years ago and it has been a great way to challenge my physical balance and coordination.
Go to a museum, stroll through an art gallery, or take a hike in the mountains. Challenge your brain with puzzles, sports, a new language, or learning how to play an instrument.
Why Is My Brain Memory Weak
There are a number of reasons why someone might experience poor brain function and memory. It could be due to stress, lack of sleep, an unhealthy diet, or even dehydration.
Often times it’s a combination of these factors. If you’re not getting enough rest or you’re eating foods that are bad for your brain health, it can take a toll on your cognitive function.
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Limit Your Alcohol Intake
Studies indicate that people who consume one to seven alcoholic drinks per week have smaller brains than nondrinkers and that generally the more someone drinks the smaller their brain becomes. That’s your cue to head to the store to stock up on functional beverages like the amazing list of adaptogenic and nonalcoholic drinks that are all the rage these days.
Supplements For Brain Function
In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?
Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
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Brain Exercises To Boost Memory And Cognitive Function
In addition to following healthy lifestyle habits, such as eating a well-balanced diet and exercising regularly, you can also keep your mind and memory sharp with exercises to train your brain. And you dont have to break the bank to do so. While there are scores of computer games and apps that promise to enhance cognitive function, there isnt any definitive research that shows these products have significant neurological benefits for older adults. In a review published in 2014 in the journal PLoS Medicine, Australian researchers looked at 52 studies on computerized cognitive training and found that the games are not particularly effective in improving brain performance. But a study published in March 2020 in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences of found that CCT may have some cognitive benefits, especially if combined with physical exercise.
Experts recommend sticking to brain training that involves real-world activities instead. Exercises to strengthen brain function should offer novelty and challenge. Almost any silly suggestion can work, says David Eagleman, PhD, a neuroscientist and adjunct professor of psychology and public mental health and population sciences at the Wu Tsai Neurosciences Institute at Stanford University in California. Drive home via a different route. Brush your teeth with your opposite hand. The brain works through associations, , so the more senses you involve, the better.
Make Social Plans And Keep Them
After a crazy day, the urge to cancel on a hangout last minute after a crazy day can sometimes be pretty high.
But social connections are a key component of brain health, and emerging research on animals suggests that spending time with others can actually enhance your memory performance and protect your brain from age-related cognitive decline.
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Slash Your Sugar Intake
Heres just one more reason to limit your intake of added sweeteners like sugar, honey, and maple syrup: Sugar-loaded diets can actually sap your memory function.
In fact, a study of some 4,000 people found that those who guzzled the greatest amount of sugary drinks like soda had worse memory function and smaller brains overall compared to those who drank the least.
It wont just help you stay calm itll keep your cranium a-crackin. Regularly practicing yoga seems to protect the hippocampus, the area of the brain involved in memory and cognition, found a recent review of 11 studies.
Some of the studies in the review found that yoga even helped folks hippocampi grow bigger.
Memory Loss: 7 Amazing Tips To Improve Your Memory & Brain Power
Health Web Magazine
Are you finding it increasingly difficult to remember names and faces? Maybe you cant recall where you left your keys, or you keep missing important appointments. It can be a distressing and upsetting experience, but you are not alone. Research has shown that memory lapses may occur at any age, even though most of the memory problems we experience are age-related. Constantly forgetting what you were doing in the middle of something or looking for items in your house isnt an ideal way to spend your golden years but thankfully there are a number of things you can do to slow cognitive decline. If youve been wondering how to improve your memory and brain power, here are seven proven tips to revitalize and reenergize your mind.
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How To Boost Your Brain Health
Thanks to modern advancements in brain imaging, scientists now know we have the power to shape our mindsliterally.
London cab drivers, who spend years memorizing city streets, have expanded hippocampi, the brains memory motor. Meanwhile, violinists brains contain more grey matter in the part connected to the hand that manipulates the strings than the one that simply holds the bow.
And it isnt just people whove mastered a skill who experience such brain changes. According to Harvard researchers, people who practised 45 minutes of meditation every day for two months exhibited decreased grey matter in their amygdala, the area related to anxiety and stress. Even something as basic as getting regular exercise shores up our brains memory centre.
These kinds of changes can happen at any age. In fact, the minds of people who make brain-healthy choices can function as if they were 10 years youngerand those habits can contribute significantly reducing your risk of dementia.
Now that we know our genes, and our age, dont have to determine the strength of our brain, what can you do to boost yours?
Maximize Memory Function With A Nutrient
What is the best recipe for maximizing memory? Research suggests following an eating plan that provides a healthier selection of dietary fats and an array of plant foods rich in phytonutrients. There still is a lot to learn about what makes a brain-healthy diet. However, for now, the best bet for rich memories is forgoing unhealthy fat and remembering to diversify your plant portfolio.
Foods that boost memory
Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats and herbs or seeds provide brain-boosting memory function, and include:
- Berries are antioxidant powerhouses that can protect the brain from oxidative damage, preventing premature aging and memory-impairing dementia. Blueberries are a particularly rich source of anthocyanin and other flavonoids that may improve brain function.
- Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, a brain-accessing antioxidant.
- Watermelon has a high concentration of lycopene, which is another powerful antioxidant. Its also a good source of pure water, which is beneficial to brain health, as even a mild case of dehydration can reduce mental energy, impairing memory.
- Avocado is a fruit rich in monounsaturated fat, which improves memory function by helping improve blood cholesterol levels when consumed in moderation in place of saturated fats.
Whole grains and legumes
Herbs or seeds
Topics in this Post
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How To Improve Brain Power And Memory
Do you feel like you could use a little help in the brain power and memory department? You’re not alone. A lot of people struggle with forgetfulness and lack of focus. In this blog post, we will discuss some tips, tricks, and tactics that can help improve your brain power and memory.
We’ll also talk about some foods that are good for your brain health. So whether you’re looking to improve your cognitive function or just want to keep your mind sharp, read on for some helpful information.
How To Boost Your Brain Power: 4 Things To Do And 4 Things To Eat
3 Minute Read
Medically Reviewed by UPMC Harrisburg
We all want to sharpen our focus, enhance our memory and improve our concentration. Yet if you believe what you read online, youd think you need special foods, dietary supplements, online games, and various apps to do it. Its enough to make ones brain hurt.
But dont believe the hype. You dont need special vitamins or flashcards or tinfoil headgear to maximize your brains performance. These four simple, everyday tips and four common foods will help you increase your brain and memory power naturally.
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Research Shows That There Are Many Different Ways To Maintain And Even Improve Brain Health As We Age Here We Provide Four Tips On How To Increase Memory Power
Give your brain a regular workout to keep it in shape. Video games, word games, reading, writing, chess with a friendthere are limitless options that can keep your brain from atrophy.
It happensthat so-called senior moment where you forget a word, completely miss an appointment, or cant recognize the face of someone who so clearly knows you. But dont worry you can do something about those memory lapses. A number of simple routines you can adopt may increase memory powerand provide a little fun along the way.
We improve memory naturally most of our lives at school and at work. Those two places require that we learn new tasks, relate to a variety of people, and focus on finishing tasks on time. But once school and work demands subside, its easy to get lazy about learning. Like our muscles, the brain stays healthy through active engagement.
Sugar Can Enhance Alertness
Sugar is your brain’s preferred fuel source — not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That’s why a glass of OJ or another fruit juice can offer a short-term boost to memory, thinking, and mental ability.
Have too much, though, and memory can be impaired — along with the rest of you. Go easy on the added sugar, as it has been linked to heart disease and other conditions.
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Do Crossword Puzzles Read Or Play Cards
Studies have shown that doing crossword puzzles, reading, or playing cards on a daily basis helps to delay memory loss, especially in those who experience cognitive decline in the form of dementia.
So, pick up the daily newspaper and work on that crossword puzzle, read a book, or enjoy a game of Solitaire if you want to boost your memory.
Takeaways To Improve Brain Function And Memory
Working on creating a healthy lifestyle is the biggest thing we can do to improve our memory and brain function. Eating right, exercising, making time to be with your friends and family, and trying new things are all wise choices.
There are lots of websites and books full of information to challenge your memory. Ive listed some in the resources below. For me, it feels better being proactive rather than reactive when it comes to my mind. Some things just cant be undone and Id hate memory loss is one of them.
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Create A Memory Palace
The ultimate brain exercise to boost overall cognitive function is also the easiest. It involves nothing more than a simple drawing that follows some simple principles.
Why is creating a Memory Palace such a powerful exercise?
Take my free memory improvement course and find out for yourself:
First, creating a Memory Palace draws upon your spatial and visual memory.
Its also a great recovered memory and autobiographical memory exercise.
As far as mind exercises go, the Memory Palace training exercise works kind of in reverse.
Because youre accessing visual memory cues that are usually blueprinted in your mind outside of your awareness.
Think about it:
Youve rarely gone into a new home or store with the conscious intent of memorizing its features.
Yet, if you think back to the last home of a friend you visited, heres a fact:
Most people can recall an insane amount of detail with visual memory. Creating a Memory Palace lets you exercise that inborn ability.
You can even use it for memory and learning stunts like memorizing all the Prime Ministers of Canada.
Second, creating a Memory Palace is creating a tool that you can use for life. Once you have one and youve mastered using it, you can create dozens more.
And if you can do that, you can do great things with your memory, like how Matteo Ricci learned Chinese in record time. You can also easily remember names at events and accomplish any memory-associated goal.
And what goal doesnt involve memory?
Teach That Old Dog Some New Tricks
Despite the hype, crossword puzzles and online games by themselves will not boost your brain. But learning something new will. Researchers had older people try different activities, but only those who learned a new skill, such as quilting, showed significant improvement in brain function. The brain is like a muscle. The more you use it the stronger it gets. To find a new hobby that excites and challenges you. Pick up a musical instrument, try a new language, or play chess on the computer.
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Tip : Give Your Brain A Workout
Memory, like muscular strength, requires you to use it or lose it. The more you work out your brain, the better youll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways.
Healthy Relationships: The Ultimate Brain Booster
Humans are highly social animals. Were not meant to survive, let alone thrive, in isolation. Relationships stimulate our brainsin fact, interacting with others may provide the best kind of brain exercise.
Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.
There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isnt handy, dont overlook the value of a petespecially the highly-social dog.
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Intelligence Increasing With Brain Exercises
Several studies reveal that humans overall intelligence could be improved. With the right stimulus intelligent can be fluid and it is dependent on the training amount put in.
Moreover, cognitive enhancement can have a positive influence on your other skills unrelated to the area you targeted to improve. So, the following exercises have a way of effecting positive change in many areas of your life