There are a growing number of “brain training” games out there purported to increase cognitive function and repel mental decline. While they may have some benefits, the truth is that it’s impossible to optimize brain connectivity by playing a video game on a phone screen.
A real brain workout involves practicing, exploring and learning new concepts in the natural world, as opposed to being sedentary in front of a screen. And it’s important that you participate in these activities, as studies have found a clear link between reduced cognitive function and premature aging.
Much of the efforts you can make to maximize cognitive potential and improve your focus are lifestyle choices. This means two things: firstly, they aren’t that difficult to follow. They also come with a range of additional benefits that contribute to your overall wellbeing. Consider the following tips for building a stronger, healthier and happier brain.
Exercise
Starting with the basics, it should come as no surprise that physical activity improves brain health and cognition. A recent study found that certain hormones released during exercise may help improve memory. Another study identified the release of a molecule called irisin during exercise that protects the brain against degeneration.
Exercise also improves blood flow to your hippocampus, which is responsible for your memory. Numerous additional studies have discovered links between exercise and our ability to handle stress, recall memories, make decisions and learn new concepts.
Diet
A healthy diet makes a healthy brain. Sugar-laden foods decrease brain volume and contribute to cognitive decline. Fish oil, on the other hand, slows mental decline and improves memory. Maintaining a healthy weight contributes to better mental performance, as does avoiding brain-killing alcohol, which is known to create memory deficits.
Sleep
To consolidate learning and memory, your brain needs an adequate amount of sleep. When you’re asleep, distractions and inputs are fewer, thus allowing your brain to perform the learning and cataloging activities it needs to ensure proper functioning. What’s more, studies have found a link between poor sleep quality and reduced gray matter.
So, what can you do about it? A good start would be to improve the environment you sleep in. Ensure that you have a comfortable mattress — memory foam is a popular option. Keep your room dark, cool and free of noise. Avoid caffeine and sugar before bed and opt to read a book instead of using your smartphone or laptop.
Openness to New Experiences
A 2013 study on cognitive function in older adults found that less-demanding activities, such as playing word games or listening to music, don’t provide tangible benefits to an aging brain. On the other hand, getting out and doing unfamiliar activities that are mentally challenging provides the stimulation your brain needs to improve.
Creativity
Did you know that patent and business owners receive up to eight times more exposure to the creative arts than general workers? Sustained participation in creative activities is proven to improve the functioning and connectivity of various brain regions. For instance, learning to play a musical instrument increases and strengthens cognitive function.
Social Connection
A 2014 study by the University of Chicago identified a strong link between cognitive decline and the health effects of loneliness. It was found that feelings of isolation from social groups can lead to elevated blood pressure, poorer sleep, increased stress and overall lower wellbeing — none of which is particularly good for your cognitive performance.
As you can see, improving your brain function and focus largely comes down to living an active, healthy lifestyle and keeping an open mind to new experiences. Provided you stay on this path, you can ensure that your brain remains strong and healthy well into your retirement years.
