Activities to boost brain power &mental fitness can keep your mind sharp, improve your memory, and enhance your well-being. Let us look into in detail about brain power
written by Dr.sanjana vb [p]
Brain power -Mind &body axis connection
Mental fitness is closely linked with your physical fitness or stamina. If you are physically unwell it catches your mind with feeling of tiredness, lethargy and sometimes it may lead even to depression. This happens because of the numerous connections between brain and body through sentient nerves.
In the same way gut health has crucial role in determining our mood due to” gut brain axis”. Gut has neuronal plexuses which secrete 80 % of the neurotransmitter serotonin. It is the happy hormone which elevates good mood and prevents depression and anxiety. Neurotransmitters not only decide our mood but also cognitive brain functions and mental fitness.
Mental fitness is a capacity that is determined by several factors beyond the usual brain training techniques involving brain stimulating exercises, memory boosting programs etc.
Major causes of low mental fitness
There are several reasons for limited mental fitness &brain power.
- prolonged stress
- work load
- lack of adequate sleep or jet lag
- adverse effect of some medications
- certain infectious fevers
- hormonal disorders
- head injuries
Furthermore, lack of brain stimulation, stemming from monotonous routine also reduces the potential of brain
When you follow a regular routine of waking up, eating, watching tv, reading a book, and so on, there wouldn’t be enough space for your brain to think in new ways. Human brain needs constant varying stimulation to rewire the neuronal connections.
Ways to boost brain power & mental fitness
Activities to boost mental fitness can keep your mind sharp, improve your memory, and boost your well-being.
There is a complex linking between your physical health and your thoughts and behavior.
A few chemical messengers of brain or neurotransmitters and some hormones linked with your emotions can affect your body, your heart rate, sleep patterns, blood pressure, and appetite.
While physical activity increases oxygen flow to the brain and can help boost your mood, focus, and concentration.
Mental health exercises can help your body relax and it enhances your mental fitness and cognitive powers.
Practicing meditation for just 10 minutes a day can help fight off depression, ease stress, lessen chronic pain, improve sleep, lower your blood pressure, decrease the risk of heart disease and so much more. It is one of the yoga practices for mental fitness and relaxation.
Practice the following mind games &exercises
Play Brain Games
Jigsaw puzzles
Crosswords
Sudoku,
Scrabble
Chess
Mahjong
Rubik’s cube
Read for 30 Minutes a Day
Research shows that reading can improve your fluid intelligence and concentration. Researchers recommend a reading session right before work may help to increase your focus while on the job.
Practice Meditation
Meditation can reduce stress, memory loss, anxiety, and sleeping problems very effectively. Also, it can have positive impact on your focus, retention, stamina, and mood.
Learn a New Skill to Improve Memory
Learning can strengthen the connections in your brain. Research studies point out that learning a new skill can help improve memory function in elderly and old people.
According to one study the individuals who experienced the greatest improvement in memory were the ones who learned a more challenging new skill — such as crocheting and Adobe Photoshop. It is interesting indeed!
Teaching a group
Teach children and others some new tasks to boost mental cognitive powers. This can also help to boost confidence and communication skills of both groups. Additionally, it improves your own learning and memory skill.
Take a 40-Minutes sleep
Adequate sleep about seven to nine hours of quality sleep each night helps improve memory, learning, stamina, and overall brain health.
However, a daily 40-minute nap can also boost your learning capability, alertness, perception, memory, and information retention throughout the day. This is because napping pushes memories from the hippocampus to the cortex, which allows for permanent storage and integration with other information. Day time naps are beneficial for adults too in improving both short term and long term memory.
Learn a New Language
Develop your linguistic aptitude and skill. It helps to delay cognitive decline related to ageing. Ageing as well as environmental triggers can cause problems with memory, cognition or thinking capacities. Learning a new language helps to preserve these powers of brain in a better way.
Reduce sugar consumption
Excessive intake of added sugars is connected with cognitive decline. Say no to sugars of all kinds to improve your memory ad cognition.
Studies have shown that sugary foods can lead to poor short-term memory. One study found that people consuming excessive sugars are under a higher risk of developing Alzheimer’s disease than those who consumed less sugar.
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