Optimizing brain health is coming into vogue these. Topics stemming from nootropics to “feeding your brain” are being published left and right, all for the sake of unlocking the power of the mind. Things like better cognition, focus, memory, and even mood stability are all said to come as a result of improving the function of our brain, which are worthy incentives in this day and age of limitless information and interaction. Moreover, there are more opportunities online that require us to have a well-oiled machine up in the brain, so it’s paramount that we have it running smoothly. So, for today’s post, I’m going to be giving you five ways to improve brain function that you can implement today. Time to get our mental engines roaring!

Sleep

It’s not sexy. It’s not new. And it seems too easy to be powerful. But guess what? Our brain depends on us getting those quality z’s! During sleep, we’re able to form and maintain special pathways in our brain that enables us to learn, concentrate, create new memories, and respond to things more efficiently. [1] During sleep, our body also enters repair mode, and from a brain standpoint, it fully activates a special system known as the Glymphatic System. The Glymphatic System plays a crucial role in literally clearing away and recycle toxins from the brain like amyloid plaque, a buildup of which can possibly lead to conditions like Alzheimer’s. [2] On the flipside, a lack of sleep has been shown to compromise brain function, leading to emotional imbalances (such as depression), impaired cognitive function (i.e., poor decision making, difficulty concentrating, less alertness), and even causing certain aspects of its function to mirror those found in alcohol intoxication. [3] [4]
The Mayo Clinic recommends 7-9 hours of sleep per night for adults. For tips on how to get your z’s, read my post here.

Mental Play

Ever noticed that seniors are often doing things like crossword puzzles and playing Sudoku? With age, our body starts adopting a “use it or lose it” attitude. More often than not, our brain is a victim of this phenomenon, which is why seniors engage in these activities. However, you needn’t wait for Father Time to catch up with you before having to trade a game of Candy Crush for crosswords. Gary Small, MD, author of 2 Weeks to a Younger Brain, believes in the power of mental play in the form of brain games, which enables you to, “…activate your neural circuits and bolster your mental acuity skills.” [5] These games are like workouts for your brain. You’re stimulating the cells in your brain and getting them to stay active, rather than shutting off. Some examples of brain games include Brain Metrix, Clevermind, Lumosity, Cognifit Brain Fitness, Eidetic, Fit Brains Trainer, Dakim, and of course good old-fashioned crosswords and puzzles. [6]
Something to keep in mind is that these games should become a habit, and not a once-in-a-while stint. According to neuroscientist Susanne Jaeggi, Ph.D. from UC Irvine, “Games that are actually helpful are effortful. It’s not enough to sign up for Lumosity and think you’ll get somewhere, just like you can’t buy yourself a gym membership and expect to lose weight. You have to actually do the training.” [7]

Learning New Skills

Ever wanted to hone a new talent or skill? Not only is it never too late to pick something up, but it’s also very good for your brain! The novelty of trying something new and working on it helps to strengthen various networks in your brain. In doing so, you can start to experience improvements in memory, coordination, and overall cognition. [8] Dr. Ipsit Vahia, Harvard-affiliated Mclean Hospital’s director of geriatric outpatient services, compares the process of learning something new to building muscles, “The same concept applies to the brain. You need to exercise it with new challenges to keep it healthy. New brain cell growth can happen even late into adulthood. The process of learning and acquiring new information and experiences, like through structured classes, can stimulate that process.” [9] There are many ways to achieve this. You can sign up or a local workshop, class, or work solo. Choose something like learning a different language than your own, or a practical skill like cooking, sewing, or outdoor survival. If you want to develop your artistic skills, then try taking on oil painting, watercolor, or pottery. And finally, if you’d rather stay active, there’s also dance, sports, martial arts, and switching up your fitness regimen. In the ZGYM we do this all of the time- some days we have active stretching with Power Yoga, balance training with the Bosu Ball, and total body strength and conditioning with the kettlebell. The point is that I like to add variety, and am always testing out new styles, equipment, and techniques to keep my body guessing, which also stimulates my brain thanks to the novelty of introducing new things!

Exercise

Ever wonder why exercise seems to make people so happy? It turns out that working out and embracing the fit life leads to better brain function, as well as mood! (I’ve covered this particular aspect of exercise a few times in the past, which you can read here and here.) Not only that but exercise has been shown to have a direct impact on the form of your brain. Researchers from the University of British Columbia found that regular aerobic exercise increases the area of your brain known as the hippocampus that is involved in both verbal memory and learning. [10] Similar studies have also found exercise to be beneficial for boosting cognitive performance like focusing on difficult tasks, thinking creatively, problem-solving, planning, and organization. Cardiovascular or aerobic-based work, in particular, has also been shown to significantly boost brain volume thanks due to it increasing blood flow to the brain which assists in delivering oxygen to it. [11] The additional side effect from this is an increase in BDNF, or brain-derived neurotrophic factor, that stimulates brain cell production and growth. [11] Just remember, the next time you’re ready to work out, don’t ignore the fact that your brain gets a literal kick from it!

Diet

Being hungry and satisfying that hunger does more than fill your stomach. It also provides vital nutrients that your entire body needs in order to function. And yes, that includes your brain. But there are specific foods that have been shown to support it, as well as others that have been shown to hinder it.
The top brain-healthy foods include green leafy vegetables like spinach and kale, antioxidant-rich berries like blueberries, green tea, and omega-3 fatty acid-rich foods like walnuts and wild caught salmon. In fact, it’s the omega-3’s in particular with the most promise. Emerging research has linked these types of fats to lower levels of the protein beta-amyloid, which can “clump” in the brains and lead to cognitive diseases like Alzheimer’s. [12] Speaking of fat, monosaturated-fat-rich olive oil has also been studied for its effects on helping the brain to preserve memories as well as protecting it against cognitive decline. [13] It’s no wonder why the Mediterranean diet, which is one of the most studied diets in the world, has been linked to better brain function since olive oil is one of its staple foods! [14]

There you have it, everyone! Hopefully, these tips have inspired you to start implementing new habits that serve your body both inside and out!

Sources:

[1] https://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep
[2] https://www.aarp.org/health/brain-health/info-2014/sleep-for-brain-health.html
[3] https://www.sri.com/work/projects/specific-changes-brain-associated-sleep-deprivation
[4] https://www.ncbi.nlm.nih.gov/pubmed/10984335
[5] https://www.theguardian.com/lifeandstyle/2018/oct/13/mental-exercises-to-keep-your-brain-sharp
[6] https://www.alzheimers.net/11-5-14-brain-training-games/
[7] https://www.apa.org/monitor/2014/10/mind-games
[8] https://www.npr.org/sections/health-shots/2014/05/05/309006780/learning-a-new-skill-works-best-to-keep-your-brain-sharp
[9] https://www.health.harvard.edu/blog/learning-new-skill-can-slow-cognitive-aging-201604279502
[10] https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
[11] https://www.rd.com/health/fitness/6-ways-exercise-makes-your-brain-better/
[12] https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower
[13] https://www.sciencedaily.com/releases/2017/06/170621103123.htm
[14] https://www.sciencedaily.com/releases/2017/07/170725154208.htm