Sometimes we feel that mental decline may be too fast in our aging heads. Others of us feel guilty for not making the most of our youthful brains. Here we explain how to increase brain power.
What do we mean when we talk about brain power?
To get into the matter of how to increase brain power, we must refer first to a long-standing confusion. The famous myth of the exclusive use of 10% of the brain by the common human being, leaving 90% in suspense, waiting to be awakened by some magical medicine or spiritual practice.
In reality, the brain always works at 100%, as has been verified in all the brain mappings carried out, and each part has a vital function under its command, even when we sleep. In fact, there is no part of the brain that can be damaged without causing a significant decline in some ability.
The misunderstanding stems perhaps from the differentiation between the small group of cells that are truly considered neurons and the majority that have interconnecting and supporting responsibilities. Another origin is the limited knowledge of primitive neurology about the functioning of the lobes.
And another lies in abstract statements by foundational psychologists such as William James, who warned about the use of a minimum part of the mental resources by the common man. This last statement, taken in context, can be considered true. The brain still has great unknowns and it is a fact that mental capacity can be increased through training.
How to increase brain power?
We must then differentiate between the supposed activation of a brain structure asleep and the proven increase in flexibility, sharpness, speed and power of the entire brain process by continuous mental exercise. This process is possible and many people in the world have adopted it as a practice to delay the mental deterioration associated with old age.
learning challenges
Let's start with this section in our series of items on how to increase brain power. It's very simple: every time we learn a language, play an instrument for the first time, acquire a new manual skill or compete in a sport never practiced before, we collaborate with this increase.
How does this work? For each initiated activity that previously seemed exotic to us produces demands on the brain organ to which it must adapt. This adaptation comes in the form of increased concentration, flexibility, and memory. A new speaker of a language must be focused to retain vocabulary, conjugations and grammar of the language incorporated.
The same concentration must exist in the novice musician who learns the notation system and in the amateur chess player who recreates openings and moves in his mind. Concentration leads to the creation of new neural connections, which in turn leads to a greater capacity for abstraction and calculation. In addition, the literal growth of the hippocampus or certain areas of the lobes can occur as a result of training.
The famous futurologist, Alvin Toffler, stated that the illiterate of the XNUMXst century would be those who did not know how to learn, unlearn and relearn. Our contemporary world of incessant innovation demands of us high brain plasticity. So the learning challenges are always in front of us and the best decision is to face them, instead of stress triggers, such as benefits of neuronal health.
Physical activity
In terms of memory, there is a curious neurological mechanism: trying to learn content while it is running on the move helps a lot to retain it. Reciting an assigned poem to perform on stage while taking a walk increases the chances of remembering everything correctly. A little secret choreography for each mathematical calculation generates the same effect.
And it is that the body is the perfect correlate of the mind. The reality of one reflects the other. The agility and flexibility of our limbs during exercise corresponds perfectly with the greater plasticity and synapses of our brain. That is why physical activity is one of the first recommendations to increase brain power.
High effort walking, weight lifting, intensity dance or surfing are highly beneficial for producing insulin-like growth hormones, responsible for the growth of blood vessels and new neurons, as well as increasing associative memory and verbal ability. The exercises where we must take risks and regain balance, thinking about each movement, are useful for stimulating "proprioception", the spatial perception of one's own body.
On a more basic level, more exercise means better cardiovascular fitness, better circulation and oxygen, and a faster detoxification process. Of course, sunlight from exercising outdoors also provides vitamin D. And interaction with other people during activity will further increase the cell-building benefits.
proper nutrition
But to face the exercise we must have quality nutrition. There are various foods and dietary patterns that will stimulate our brain capacity to the maximum. Vegetables, bananas and citrus fruits provide perfect antioxidants for cognitive development. Walnuts and avocados contain healthy fats, which prevent mental decline and lower blood pressure.
For its part, oily fish, full of omega 3, reduces the risk of Alzheimer's and other types of cognitive wear. In general, the Mediterranean diet consumed in moderation has been considered quite complete in terms of brain nutrition, since it includes a large part of the foods mentioned, prevents obesity and reduces the risk of Parkinson's.
What should be avoided? Well, in the first place, trans fats, promoters of the worst cholesterol. Also the excessive consumption of salt and sugar, because the level of glucose directly affects brain function, inspiring confusion. The impact of the gut on the brain, particularly its delicate microbial ecosystem, is often underestimated. Both systems working together and in balance will be a guarantee of lasting health.
It cannot be forgotten that eating with pleasure releases dopamine in the brain system, causing pleasure, well-being and cognitive acuity. Surround the intake with a context of delight. It will always increase the results. In the following video we are told a little more about the essential foods to improve brain power.
Good sleep habits
We've talked about exercise, learning and nutrition, but now it's time to comment a bit on the underrated moment of rest, where everything is fixed. Many times we sacrifice hours of sleep to study an urgent topic or meet a fearsome deadline at work, without thinking that this suppression of nighttime placidity diminishes the mental capacity to absorb knowledge or function properly.
Sleep is vital for memory. Every time we close our eyes and surrender to it, the recent connections of neurons and nerve cells are strengthened, becoming enduring. Any knowledge reviewed just before the break has the potential to remain. But this retention capacity also works with negative input. Therefore, avoiding consuming material with intense negative content, such as horror or harsh dramas, just before bedtime is recommended.
The classic eight hours of sleep should be respected: less than five hours or more than ten cause similar brain fog. And we must also remember that we are a species designed to wake up to the gradual light of dawn, which interrupts the sleep-inducing melatonin and kick-starts the production of the activator cortisol. The screen of phones and tablets, uniformly bright and sudden in the darkness of the room, does not generate the same effect.
For this the dawn alarms have been created. These are alarm clocks that simulate the gradual rise of the sun's own light to the maximum possible illumination. It's a healthy way to trick the brain into avoiding the shock of artificial awakening.
healthy evasion
But just getting a good night's sleep each day may not be enough for long-term brain health. It is also necessary to maintain situations of total disconnection from the productive scenario or from any scenario of chronic stress. The degree of toxicity that this mental state can have for the brain could result in too high a cost.
Regularly allow yourself objectless relaxation, unlimited daydreaming with your eyes open, or moments of meditation that control pent-up anxiety levels. It can make a difference in your mental power over the years.
So far our article on how to increase brain power. If you have been interested, you will probably enjoy this other dedicated to mental training. Follow the link!
