Ways to increase brain function You can do it by yourself.
We all want to be smart people. Have smart brain and work efficiently But as we get older The performance of the brain is reduced. Slower There are also more symptoms of forgetfulness. However, a lot of research has revealed ways to increase brain performance. Which can be used in both children and adults
1. Exercise
Regardless of the age range Exercise is good for physical health. As well as being beneficial to our brain Which many researches found that Children with physical activity tend to be more gray in the front and lateral brains than those without exercise. Which these areas are necessary areas for work, control, learning and vision processes
Exercise also helps to increase memory and thinking ability of the elderly with a moderate level of cognitive impairment. Including supporting short-term memory and improving cognitive-comprehension Especially aerobic exercise (Aerobic exercise), which means exercise that requires oxygen. Because it has been shown to increase the amount of gray matter
2. Reading fiction
It is well known that reading is a useful hobby. Which is not just gaining knowledge from what it reads But science also proves that Reading books, especially fiction books Very beneficial to the brain It helps improve the connection and brain function. Leads to good concentration and focus on doing one thing It also helps to increase writing skills. Creativity reduces stress. A lot of research confirms that Reading makes you smarter by increasing your negotiation skills and reasoning. Including helping to slow down the memory
3. Dance
Dance is one activity that makes the dancers feel fun. It is also an exercise for the body But the benefits of dancing that we never expected were effects on the brain, according to a report from a medical journal in England. Assess the effect of recreational activities on the mental health of research participants Which is older than 75 years and no one has 469 dementia. The results of the study concluded that While playing board games, dancing, and reading books Dance stimulates the mind and is most effective in preventing Alzheimer's disease and dementia. And if you do this activity regularly, you can improve your social, emotional skills and reduce your risk of depression.
4. Playing music
Many people have already heard that Playing music helps children become smarter. Which is not an exaggeration in any way Because science has proven that Playing music can actually change the structure and function of the brain to something better. It can improve long-term memory and lead to better brain development when starting to play music at an early age. Learning to play an instrument also improves memory and reading skills. A 2011 study from The Auditory Neuroscience Laboratory, Northwestern University, concluded that both music and literacy skills are biological relationships through neuronal mechanisms and cognitive Glenn Schellenberg. Psychology explains that music can enhance the intelligence of players. In which his research found that Participants who practice playing music developed better cognitive function.
5. sleeping during the day
Google, the giant search engine, has rules allowing employees to take a nap during the day. Might sound a bit strange But it's definitely good Because there is a study and research that Daytime nap is beneficial to people of all ages. Promote intellectual efficiency and improve work efficiency With research confirming that daytime naps help improve memory While other studies have shown that just a 10-minute nap during the day is beneficial for the brain. The other research studies the effect of short naps on sleep quality. Including the mental health of the elderly. The conclusion is that the elderly who took a nap during the day Have better mental and physical health
6. Eating dark chocolate
Chocolate seems to be a dessert of fatness that many women avoid. But for dark chocolate It is incredibly useful. Because besides helping to promote the circulatory system It is a good antioxidant with caffeine, flavonoid and theo-bromine. Which is believed to be chemicals that work together to increase alertness and have good mental health effects According to a research published in the Journal of Nutrition in 2009, dark chocolate also states that dark chocolate is a food full of flavonoids. Which can promote awareness-related work Especially in the elderly Taking flavonoids from cocoa is beneficial in increasing blood flow to the gray brain in cerebrum. Which can make it smarter
7. Mental training and meditation
Mental training and meditation have effects on reducing stress levels. Helps to relax and help reduce the stress hormone called Cortisol (Cortisol) when stress is reduced. Our brains work better. Because chronic stress is the true cause of brain damage Which leads to forgetfulness and forgetting emotions Cause emotional sensitivity To depression
Mind training and meditation are very useful in both the short and long term. From the MRI brain test, it was found that after 8 weeks of meditation and meditation, the sympathetic nervous system Parasympathetic and amygdala have changed Leading to a decrease in stress and depression While the Prefrontal Cortex brain has a better response to work, alertness and better decision making.
8. Learning new languages
Learning a new language is another way to train the brain to work. Which will stimulate the ability of cognition and understanding in infants, researchers from the Higher School of Economics in Moscow, Russia Together with a research team from the University of Helsinki Finland states that learning a foreign language Helps to increase brain flexibility and ability to encrypt data. The neural network responds to data processing faster. Other researches, such as research from the University of Edinburgh In the United Kingdom it is revealed that speaking two or more languages Can help slow down the decline in cognition and understanding that is related to aging. Even if another language has been learned in adulthood
9. Play video games
Many research studies indicate that Playing games improves the efficiency of hand-eye collaboration, problem-solving, and decision-making skills. Playing games also helps to create new neurons (Neurogenesis), the ability of the brain to adapt to experience or learning. (Neuroplasticity) the size of the brain and the connection between neurons as well.
Daphne Bavelier, neurologist Experiment shows that people who play video games in the action game category Will have a quicker reaction and can concentrate on one thing And they also demonstrate the ability to quickly analyze different situations
The ultimate brain food.
The doctors believe that many readers have heard of the saying "You are what you eat" today. I would like to pick up the best food that is said to be good when nourishing the brain. To have a good memory Because our brain is another organ that works equally hard at all What is there? Let's see.
1. Real fish, as they say it is wise to eat fish Especially deep sea fish, such as tuna, salmon, herring, etc. These fish are food that is most beneficial to the brain. But if it is difficult to find sea fish Or don't have time to prepare food, you can eat fish oil supplements instead.
2. Sour fruit, berry family, such as Blueberry and Strawberry Cherries will help boost brain health. Blood circulation system to feed the brain Helps reduce high blood pressure to be balanced, high in vitamins and antioxidants Helps to improve your thinking ability and IQ level too. While also preventing short-term memory loss Helps to increase the number of neurons in the hippocampus that are directly responsible for memory, especially fresh blueberries, most good for long-term memory Suitable for eating as a snack. Because it does not cause obesity And also get more vitamin C.
3. Spinach helps reduce memory symptoms, especially in women. Research has shown that middle-aged women who regularly eat spinach and other leafy greens help reduce memory symptoms for up to 2 years. Spinach has good enzymes for strengthening nerve endings. And strengthen the transceiver between neurons Also has high folic acid that is good for memorizing Helps to maintain water balance in the body. Neurologists recommend eating spinach at least 3 times a week. Especially spinach that is grown organically No residue
4. Eggs are well-known for helping improve brain function. Most recently, the substance "Colin" in chicken eggs will play an important role in the development of brain function and memory by the University of North Carolina. In the united states Discovered that the brain of a baby whose mother received food containing colin has more memory and memory capacity ... Eggs can provide energy for hours. Not causing hunger often And do not need to be afraid of high cholesterol too
5. Mediterranean cuisine That focuses on olive oil The ultimate oil extracted from Omega-3 plants that are good for the brain in high amounts. Is an important ingredient. Other ingredients of this type of food are vegetables and fruits. By cutting the tomatoes Which has antioxidants that are good for the brain and reduce dementia People who consume this Mediterranean regularly will reduce the risk of memory problems. Deterioration or forgetfulness of up to 40 percent
6. Carrots, if you want to stimulate the brain to work urgently. Should eat fresh fruit Especially fresh carrots By eating at least 1 time per week will help stimulate memory.
7. Nuts and nuts, such as hazelnuts, almonds, peanuts, macadamia nuts, and walnuts are considered the king of beans. All are sources of protein, high in fiber and have very good fat. Is a complex carbohydrate that helps to feel active while proteins and fats help balance the body, calm, relax, as well as vitamin E, which is important for the thinking and memory.
8. Cereal foods such as sunflower seeds, sesame seeds are high in protein, good in fats and high in vitamin A. At the same time, it has antioxidants that help increase brain-stimulating nutrients such as magnesium, which helps the blood to nourish the brain well. Full of dietary fiber With the right amount of protein Also included high omega And will be very good if eaten for breakfast To increase power in the new day
9. Apples. Eating 2-3 apples per day or drinking 2 apples per day helps to increase the production of neurotransmitters, the brain called "Acetylcholine", which is Determine the ability to learn to remember. And learning And also improve the memory efficiency of the hippocampus Therefore helping to slow down dementia
10. Do you know that chocolate helps stimulate the brain? Contains antioxidants that help the circulatory system And can increase the efficiency of the brain Importantly, it helps to improve memory by 20 percent. It also produces endorphins and cetronin which are substances of happiness in the brain. Make a good mood By carrying a small rod in a pocket for free time when needed freshness will help relax the brain.
11. Ginkgo Biloba is a medicinal plant used to treat dementia, depression, and forgetfulness, so it is recommended to improve the blood circulation in the brain. Because when the brain is lacking in blood to nourish Inevitably deteriorate and eventually scare Affect the actions and performance of the brain And is also extracted as a dietary supplement To nourish the brain as well
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