We all know that
feeling of struggling to recall a specific word or piece of information.
However, while many of us focus solely on memory improvement, brain health
experts suggest that this is not the only important aspect of cognitive
function.
People typically
desire to remember everyday things such as their grocery lists and the names of
those they know. But the act of recollection is more intricate than just
plucking a name out of one's memory.
Factors like brain
processing speed and focus also play a role in memory recall and can be
improved with effort. The truth is, people often have unrealistic expectations
around memory, regardless of age. Misinformation can make individuals feel
discouraged about their brain's capacity.
Fortunately, our
brains have the ability to modify their structure and function throughout life
due to neuroplasticity, a reassuring scientific concept. Even as we age, new
cells can be produced in the brain.
This means that
with brain training, we can improve concentration, expand working memory, and
other cognitive abilities. While it's not possible to boost IQ, it's entirely
achievable to make our brains stronger.
What is brain training?
When it comes to
improving cognitive skills, there are two types of strategies: compensatory and
restorative. Compensatory strategies help you complete tasks using
work-arounds, like singing a song to memorize information or visualizing an
image to help remember something.
These strategies
can be helpful for everyone, not just those with brain injuries or strokes.
Restorative strategies are used to repair or improve brain function, like
relearning to walk or speak after a stroke.
In addition to
cognitive rehab strategies, you can also adopt brain-healthy behaviors like
getting enough sleep and eating well to improve memory, recall, and
comprehension. However, the effectiveness of brain training depends on how much
effort you put into it, just like with diet and exercise.
1. Commit to exercising:
Experts agree that
exercise is essential for both the body and the brain. According to Dr. All,
exercise helps to increase the number of connections and pathways in your brain
and create nerve growth factors, which are like Miracle-Gro for your brain
cells.
There is no one specific
type of workout that all experts recommend, but studies have shown that
everything from biking to practicing yoga can have brain-building benefits.
For example, one
study found that high-intensity interval training in older adults led to a 30%
increase in memory performance, while regular yoga practice can increase the
volume in the hippocampus and the prefrontal cortex, both important areas for
memory and planning.
The key is to
choose a fitness routine that you enjoy and stick with it.
2. Challenge yourself to learn new things:
When it comes to
brain training, it's not necessary to dive into completely new activities, like
learning a new instrument or language. While those activities can be beneficial
for the brain, it's important to find an entry point that's engaging and
motivating for you.
This might mean
introducing novelty and variety into your favorite activity, such as switching
from a crossword to a sudoku puzzle a few days a week or trying a freehand
drawing class if you enjoy painting.
By challenging
yourself in this way, you can create new pathways in your brain and improve
your cognitive abilities over time. The key is to commit to practicing
regularly, as with any skill. As Dr. Small explains, "We all have the
capacity to improve. It's a matter of practice."
3. Do something meditative and mindful:
Have you ever forgotten
something important like the name of someone you just met or a list of items to
buy from the store? It can be frustrating when we can't focus and remember
important information.
However, a
technique that has been around for 7,000 years, mindfulness meditation, can
help improve your attention and focus in a short amount of time.
According to
research, even a brief 10-minute session of guided mindfulness meditation can
lead to immediate improvements in attention, accuracy, and reaction times in a
task performed afterward, as compared to a control group.
The goal is to improve your brain's abilities through training, rather than overburdening or exhausting it.
In a study
conducted by the University of California, Davis, Center for Mind and Brain, a
group of 60 experienced meditation practitioners attended a three-month
meditation retreat, and the impact of this retreat on their attention was
examined.
Although the
participants reduced their practice to about an hour a day after the retreat,
some of the immediate gains they achieved in attention were still noticeable
seven years later.
According to Dr.
All, attention is the most flexible of all cognitive domains, and meditation is
an excellent strategy for strengthening the brain.
When individuals
meditate, their hippocampus grows, the volume of their prefrontal cortex
increases, and their amygdala, which is their fear detector, likely shrinks. It
is vital to reduce stress and anxiety to increase focus, and meditation can
help individuals to relax and get out of fight-or-flight mode.
4. Get more social:
Adam Gazzaley, a
neuroscientist at the University of California, San Francisco, believes that
the most significant long-term effect of the pandemic will be on mental health.
Isolation, a result of the pandemic, can have negative impacts on cognitive
health, leading to cognitive decline.
He suggests staying
connected with family and friends by using various technologies like Zoom,
watching movies together online, or taking socially-distanced walks.
Socializing can help learn new things and keep the brain active and working,
leading to better cognitive function.
In fact, research has shown that even 10 minutes of conversation can enhance executive-functioning skills like working memory and the ability to suppress distractions.
5. Try playing games:
The pandemic has
caused a surge in popularity of brain-training games as people turn to
e-learning. However, not all of these games are created equal, and the benefits
are still up for debate. Some games focus on enhancing your thinking skills,
while others aim to improve your processing speed.
While there is not
a lot of research to definitively prove their benefits, there is little
evidence to suggest they will do any harm. Before purchasing a game, it's
important to research their claims and understand the specific goals of the
game.
Adopting new
behaviors to enhance brain health may seem daunting, but it can be made easier
by framing it as a fun activity. For instance, incorporating activities such as
cycling, meditation, or even playing brain-training games into your routine can
have a positive effect on your brain.
Conclusion:
In conclusion,
maintaining cognitive health and brainpower can be achieved through five daily
habits that help in improving cognitive abilities. These habits include
exercising, challenging the brain to learn new things, practicing meditation
and mindfulness, and getting more social.
These strategies are useful in improving cognitive function, and incorporating them into daily routines can lead to a lifetime of mental sharpness and better brain health. Furthermore, neuroplasticity means that our brains can modify their structure and function throughout life, so it's never too late to start training the brain.
