Upgrading your mental performance don't always have to break the bank. Just follow these proven tips and be on your way to Brain 2.0
Have you had times when you wished that you had a better memory
or the ability to think faster? Fret not. Many people experienced a decline in
memory and mental function as we get older. But that doesn’t mean you should
just sit there and let your brain waste away. In fact, our brain is highly
trainable and is responsive to trainings as well as commonsense care which many
have neglected. And here are some proven ways to keep your brain health in
prime condition.
1. Eat a Hearty
Breakfast
· You’ve probably heard the famous line: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper“. Indeed, after
fasting for 6 to 8 hours the night before, breakfast is the most important meal
in any day. If you want to make sure you’re ready to tackle anything that comes
your way, never skip your breakfast. Studies have also found that eating in the
morning may improve short-term memory and attention, provided you don’t go
overboard. A high-calorie breakfast doesn’t just threaten to increase your
waist line, it can also make concentration more challenging.
2. Feed on
Brain Boosting Foods
·
Popular fare like chocolate, red wine and salmon are yummy brain foods that provide brain-boosting nutrients
like the flavonoids in cocoa, resveratrol in a glass of merlot and DHA, EPA & DPA in oily fish. These brain nutrients
help to keep the brain functioning in tip-top condition and also contain potent
anti-inflammatory or antioxidizing properties that help to protect us from
developing brain diseases and heart diease.
Recent research has discovered that magnesium may also enhance brain power. Young as
well as old rats which were given a magnesium boost in the form of supplement
shown an improvement in learning and memory over those which didn’t. If you
prefer to increase your magnesium without pills, look to foods like spinach,
black beans, cornmeal (1 cup each), pumpkin seeds (1 oz), almonds and cashew
nuts (2 oz each).
3. Chew for a
Better Brain
·
An interesting research conducted in 2002 found that
participants who chewed gum had a 35% boost in memory than those who did not.
No one knows why, but scientists suspect that chewing elevates heart rate and
thus supplies more oxygen and nutrients to our energy-hungry brain. Another
theory says that the act of chewing on something (pretending you’re chewing
doesn’t count) releases insulin which in turn stimulates the part of the grey
matter that controls our memory. Regardless of the reasons, chewing does seem
to improve brain performance. So don’t take chewing for granted. Chew mindfully
and slowly for your next meal. Not only will you feel fuller with lesser, your
brain will also thank you for it.
4. Keep
Stress Low & Manageable
·
Chronic stress can
cause neurons in certain parts of the brain to shrink, leading to reduced
learning capability and sub-par memory. While short-term stress helps us to
deal with emergencies effectively by giving us an adrenaline rush, long-term
exposure to stress hormones wears out our gray matter and increases our
susceptibility to neurodegenerative conditions.
5. Learn Something New Each
Day
·
After finishing formal education, most of us would stop
active learning altogether as we concentrate on other more important things in
life, like Sex & the City. But research has found that learning promotes brain
health, helping to keep brain cells working at their best. And that’s not all.
Staying mentally active also helps to slow down age-related memory and
cognitive decline. To keep your brain on the edge, you can work on a different
sudoku each day, pick up a foreign word, memorize your grocery list, use your
brain instead of a calculator, or train your left hand (or right if you’re
left-handed) to use a pair of chopsticks.
6. Take Cat
Naps
·
If you want to have a better memory, include siesta in your
daily schedule. We long know that sleep is crucial for normal memory and mental
functions, but a recent study says
that a power nap in the afternoon is even better, provided you dream. The study
found that students who took a nap fared better in maze tests than those who
stayed awake. But among the nappers, those who dreamed about the maze performed
10 times better than nappers, who were dream-less. That’s one useful research
article to forward to your boss.
