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IRINEL BOGDAN
50 Great Tips For Your Healthy Brain
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50 Great Tips For Your Healthy Brain
Table Of Contents
Introduction 2
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50 Great Tips For Your Healthy Brain
Introduction
While everyone focuses on other aspects of health, they often forget just how vital brain health is.
It’s important to exercise and eat right in order to keep the body healthy, but being in good health doesn’t
just mean physically, it includes mental and cognitive health.
You don’t necessarily need to make major changes in your lifestyle, if you’re already eating well and
exercising regularly, you’re on the right path.
Your brain loses elasticity as you age, which makes it more difficult for the brain to make the required
connections.
This often results in difficulty focusing, recalling memories, and an inability to focus and pay attention.
You can prevent this from happening, by keeping your brain healthy.
A healthy brain will retain its elasticity, allowing you to continue learning and retaining memories well into
your senior years, that is, provided you treat it right.
Your mental health is just as vital to your overall health and wellbeing as your physical healthy is.
Just because your school (or work) days are over, doesn’t mean there’s nothing left to learn.
Your brain will change and shift throughout your life, and you can control how change occurs.
There are plenty of ways to maintain your brain’s ultimate health, and unlock your potential.
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50 Great Tips For Your Healthy Brain
It is incredibly difficult to think when you have a head full of worry and concern.
Meditation is an excellent way to promote brain health, as it reduces anxiety levels.
It has also been shown to improve decision making skills, memory, and attention span.
Additionally, it has physical health benefits.
According to UCLA, practitioners of meditation have greater cognitive abilities, due to the increase in the
gyri formation, which are folds that increase the brain’s surface area.
3. N Backs
Working memory tasks (or n backs) are an assessment tool that is used to evaluate short-term memory.
The n back is the cornerstone of exercises for the brain, and a great method for improving fluid intelligence.
The tasks demand you to juggle a variety of tasks mentally and simultaneously.
Cognitive Neuroscience Society published the results of experiments from the University of Maryland’s
Susanne Jaeggi.
Jaeggi found that those who engaged in n backs for 20 minutes a day for a month got better at the tasks,
and improved their performance on other tasks not involved in the training.
There are plenty of n back apps available for both Apple and Android phones.
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50 Great Tips For Your Healthy Brain
5. Eat Nuts
If squirrels had the ability to talk, they would probably brag about how amazing nuts are for brain power.
Nuts (and seeds) are chockfull of zinc, which, according to the University of Lancashire, is effective in
improving cognitive function.
Nuts also contain vitamin E, which is an antioxidant that boosts cognitive function.
The B complex vitamins play an important role in overall health and wellbeing.
B12 protects the brain from injury and disease, while folic acid regulates development and neurotransmitter
activity.
7. Complex Carbohydrates
A glucose deficiency can affect your ability to think clearly and concentrate, your brain needs it.
Increasing your intake of complex carbs will increase alertness.
Don’t turn to energy drinks, instead choose oatmeal, brown rice, and whole-wheat bread, these provide you
with energy all day long.
8. Coffee
Caffeine is a natural stimulant, and in coffee, you have the ability to activate the area of the brain, which
improves cognitive functioning.
Better yet, it’s packed with antioxidants, which promote neuron recovery from stress and injury.
Research from Johns Hopkins University suggests that just an 8-ounce cup of Joe is sufficient to boost
short-term memory and improve attention.
9. Apples
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10. Navigation
Studies from the University College London show that London taxi drivers have a larger hippocampus than
others do (in the case of this study, the other group studied was bus drivers), because their brains
expanded to make space for their additional knowledge.
Taxi drivers are focused to use their brains to navigate routes, while bus drivers travel a specific route.
So, forget GPS, use your brain to navigate the next time you’re going somewhere new.
According to Cardiff University’s School of Psychology (Effects of chewing gum on cognitive function,
mood, and physiology in stressed and non-stressed volunteers), chewing gum is an excellent way to
improve mood, attention, and cognitive function.
In addition to its ability to improve cognitive abilities, it’s also a fantastic way to relieve stress.
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50 Great Tips For Your Healthy Brain
Dark chocolate contains flavanols, which provide a short burst of a boost in cognitive abilities.
Additionally, cocoa contains polyphenols, which can prevent the impairment of cognitive function found in
the aging.
Consuming 25 grams of sugar can provide a much-needed boost in memory and alertness.
Glucose is essential for the brain, so the next time you feel your sweet tooth taking over, turn to dark
chocolate.
15. Milk
A glass of milk every day is an excellent way to improve thinking skills and boost memory.
A study (Relation between dairy food intake and cognitive function: The Maine-Syracuse Longitudinal
Study; Crichton, et al) from the University of Maine and University of South Australia, Adelaide found that
adults who drink milk five or six times every week have a better memory than non-milk drinkers.
16. Cardio
Exercise isn’t just a way to keep your body healthy, it keeps your brain in top form, too.
According to The National Institutes of Health (Exercise and the brain: something to chew on), evidence
shows cardiovascular exercise has deep benefits to the brain.
Not only does it delay cognitive breakdown, but it enhances memory and learning.
Bulking up isn’t just a way to tone and improve your muscles, it also increases mental capacity.
Resistance exercise improves cognitive function and spatial memory.
18. Dance
While there isn’t any evidence that dancing can reduce the risk of dementia, those who enjoy dancing
regularly experience fewer symptoms.
Besides, it’s fun, it’s exercise, and it’s an excellent way to improve your coordination.
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50 Great Tips For Your Healthy Brain
19. Golf
Music gets you motivated and pumped to exercise, but beyond that, it kindles cognitive function as you
work out.
A study (Short-term effects of exercise and music on cognitive performance among participants in a cardiac
rehabilitation program; Emery, et al) from Ohio State University found that combining exercise and music
improved the verbal fluency of heart patients.
Not only is mowing the lawn a great way to stay active, but it releases chemicals to boost memory and
relieve the symptoms of stress.
22. Doodling
If your mind wants to drift, don’t worry, because it’s not a bad thing.
You should allow your mind to drift (unless of course you’re driving, or… operating), because it is in those
moments that it increases your ability to solve problems and boosts creativity.
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50 Great Tips For Your Healthy Brain
Reducing your calorie intake won’t just decrease your weight, it will also reduce the risk of
neurodegenerative diseases.
25. Laugh
Regardless of the type of video game you enjoy, it’s great for improving spatial orientation, multitasking,
and vision. It’s also an excellent way to improve reaction time.
27. Chess
Multiple studies (On the effect of chess training on scholastic achievement, William M. Bart) suggest that
children who play chess for just two hours a week display enhanced mathematical and verbal skills.
Despite the fact that there are no verbal communications during the game, chess improves skills by
employing every ability.
28. Read
Reading keeps the brain stimulated, but you can take it to the next level and improve cognitive function by
tackling difficult reading material.
Don’t worry, you don’t need to start reading complicated medical texts or anything like that.
Mystery novels are an excellent way to increase the capacity of your brain, because there is mystery,
intrigue, and storylines tend to be highly involved.
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50 Great Tips For Your Healthy Brain
Whether you prefer the drums, keyboard, or a guitar- playing an instrument is fun, it’s a great way to relieve
stress, provide yourself with relaxation, and entertain yourself.
It goes far beyond that, though, stimulating spatial and visual skills, motor control, as well as hearing.
Certain spices are effective in the preservation of cognitive function and memory.
This is because certain spices contain polyphenols, which are known for their antioxidant properties which
serve to protect the nervous system.
Additionally, polyphenols work to prevent Parkinson’s, Alzheimer’s, and lateral sclerosis.
So, what spices are helpful? Cilantro, cinnamon, cumin, and sage are great ways to boost your memory.
There are many powerful ways to develop your brain, two of those ways are in the appreciation and
creation of art.
If you sculpt or paint you’re developing new skills like textural and color discrimination, creative thinking,
and spatial differentiation.
32. Yoga
33. Sleep
Studies have shown that sleep is necessary to restore neurobehavioral function, improves the ability to
think, concentrate, pay attention, and improves mood.
Additionally, REM sleep is necessary for memory retention.
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34. Hydrate
35. Nap
While it is unclear why, studies have found that those who trace their genealogy perform better in cognitive
tests.
It may be because discovering your roots provides you with insight to the present.
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39. Self-Hypnosis
It’s important to maintain positive relationships, these satisfy your emotional and social needs, staving off
mental illnesses.
Dysfunctional relationships and social inadequacies are often associated with anxiety, which then results in
depression and mood disorders.
Studies (The relationship between social support and functional capacity in elderly persons with cognitive
alterations; de Brito, et al) suggest that healthy relationships promote preservation of memory in the elderly.
Conversation is more than passing time or building friendships, it’s effective in improving cognitive function
and memory.
The University of Michigan found that socializing is directly related to improving cognitive abilities.
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While a sleep routine is helpful, breaking your typical routine provides your brain with a stimulus.
Changing your routine keeps your brain active and thinking.
People who do the same thing every day at the same time often tend to have a decreased mental capacity.
You can start changing things up by changing your coffee or food order, and switching which hand you
brush your teeth with.
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Worry, stress, anxiety, and depression make for one unhealthy brain.
If you have a negative outlook on life, you are more likely to experience psychiatric conditions and brain
disorders.
You can make a change by engaging in positive affirmations and self-talk.
Leave yourself notes to keep your thoughts positive, you’ll find yourself more motivated to learn new skills.
When we worry about alcohol consumption, we generally worry about the health of the liver, as opposed
to brain health.
Drinking alcohol in moderation is okay, but using it habitually disrupts the function of the brain.
Unfortunately, the areas of the brain most affected by alcohol (and drugs) are those relating to behavior
control, cognition, the ability to retain information, and the ability to judge information to make informed
decisions.
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Final Thoughts
Brain health is vital for every age, but it’s
especially important as you approach
middle age, because this is the time when
changes in the brain start to happen.
While there is no guarantee, the evidence is there to show that in adopting a healthy lifestyle, you can
reduce your risk of dementia, heart disease, cancer, and other chronic diseases (such as diabetes).
Your brain is essentially a supercomputer, and you protect your computer by installing a reputable antivirus,
and by being careful about what you click and where you visit.
You should make the same smart decisions for your brain, ensuring that you make smart diet decisions,
provide it with constant challenges, and regularly engage in physical activity.
It’s never too late to change your lifestyle for the good. It isn’t going to cost you a fortune, or exhaust you.
Achieving the ultimate health of your brain is simple - it’s all about maintaining a
healthy lifestyle and that’s within everyone’s reach.
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