Then think of what memory improvement can do to a mind. Truly, knowledge is power. Scientific American Mind 6 Ways to Boost Brain Power11 COCKTAIL PARTY TIDBITS Video games can improve. And strike your notions of. Mind Your Mind Copyright . This is a sort of practical daydreaming, a method of using the power of your thoughts. Ways to Improve Your Brain Function. By Dr. Exercise. Exercise encourages your brain to work at optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage. During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain- derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning. Further, exercise provides protective effects to your brain through: The production of nerve- protecting compounds Greater blood flow to your brain Improved development and survival of neurons Decreased risk of cardiovascular diseases such as stroke A 2. Neurosciencei also revealed that regular exercise not only improved blood flow to the brain, but also helped the monkeys learn new tasks twice as quickly as non- exercising monkeys, a benefit the researchers believe would hold true for people as well. Still more research has shown that exercise boosts mitochondria, organelles that produce energy within every cell of your body, which suggests exercise may help your brain work faster and more efficiently. To get the most out of your workouts, I recommend a comprehensive program that includes Peak Fitness high- intensity exercise, strength training, stretching, and core work. Animal- Based Omega- 3 Fats. Docosahexaenoic acid, or DHA, an omega- 3 fat, is an essential structural component of both your brain and retina. Approximately 6. 0 percent of your brain is composed of fats—2. DHA. DHA is also an essential structural ingredient of breast milk, which is believed to be a major reason why breastfed babies consistently score higher on IQ tests than formula- fed babies. Omega- 3 fats such as DHA are considered essential because your body cannot produce it, and must get it from your daily diet. DHA- rich foods include fish, liver, and brain—all of which are no longer consumed in great amounts by most Americans. Improve Your Memory Power. DHA is found in high levels in your neurons - - the cells of your central nervous system, where it provides structural support. When your omega- 3 intake is inadequate, your nerve cells become stiff and more prone to inflammation as the missing omega- 3 fats are substituted with cholesterol and omega- 6 instead. Once your nerve cells become rigid and inflamed, proper neurotransmission from cell to cell and within cells become compromised. The influence of omega- 3 fat on physical and mental health has been the subject of intense research over the last four decades, and there's compelling evidence that animal- based omega- 3 fats can help reduce the symptoms of a variety of psychiatric illnesses and degenerative brain disorders. For example, low DHA levels have been linked to memory loss and Alzheimer's disease. Even more exciting is research showing that degenerative conditions can not only be prevented but also potentially reversed. For example, in one study, 4. DHA per day for 2. Another study found significant improvement in verbal fluency scores after taking 8. DHA per day for four months compared with placebo. Furthermore, memory and rate of learning were significantly improved when DHA was combined with 1. Interestingly, research suggests that the unsaturated fatty acid composition of normal brain tissue is age- specific, which could imply that the older you get, the greater your need for animal- based omega- 3 fat to prevent mental decline and brain degeneration. To compensate for our inherently low omega- 3 diet, a high quality animal- based omega- 3 supplement is something that I recommend for virtually everyone, especially if you're pregnant. I prefer krill oil compared to all other animal- based omega- 3's, because while the metabolic effects of krill oil and fish oil are . Sleep. Sleep is not only essential for regenerating your physical body, but it is imperative for reaching new mental insights and being able to see new creative solutions to old problems. Sleep removes the blinders and helps . Sleep is also known to enhance your memories and help you . In fact, a single night of sleeping only four to six hours can impact your ability to think clearly the next day. The process of growth, known as plasticity, is believed to underlie the brain's capacity to control behavior, including learning and memory. Plasticity occurs when neurons are stimulated by events, or information, from the environment. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity. Furthermore, certain forms of long- term potentiation, a neural process associated with the laying down of learning and memory, can be elicited in sleep, suggesting synaptic connections are strengthened while you slumber. As you might suspect, this holds true for infants too, and research shows that naps can give a boost to babies' brainpower. Specifically, infants who slept in between learning and testing sessions had a better ability to recognize patterns in new information, which signals an important change in memory that plays an essential role in cognitive development. Even among adults, a mid- day nap was found to dramatically boost and restore brainpower. You can find 3. 3 tips to help you get the shut- eye you need here. Coconut Oil. One of the primary fuels your brain needs is glucose, which is converted into energy. Your brain actually manufactures its own insulin to convert glucose in your bloodstream into the food it needs to survive. If your brain's production of insulin decreases, your brain literally begins to starve, as it's deprived of the glucose- converted energy it needs to function normally. This is what happens to Alzheimer's patients - - portions of their brain start to atrophy, or starve, leading to impaired functioning and eventual loss of memory, speech, movement and personality. In effect, your brain can begin to atrophy from starvation if it becomes insulin resistant and loses its ability to convert glucose into energy. Fortunately, your brain is able to run on more than one type of energy supply, and this is where coconut oil enters the picture. How to Improve your Mind Power in 4 Revolutionary Ways. Understanding the Conscious vs Subconscious Mind in 4 Steps. Mind Mapping: Scientific Research and Studies. Improve your presentations Page 10. Achieve your goals and improve your life with John Kehoe's Mind Power. There's another substance that can feed your brain and prevent brain atrophy. It may even restore and renew neuron and nerve function in your brain after damage has set in. The substance in question is called ketone bodies or ketoacids. Ketones are what your body produces when it converts fat (as opposed to glucose) into energy, and a primary source of ketone bodies are the medium chain triglycerides (MCT) found in coconut oil! Coconut oil contains about 6. MCTs. Therapeutic levels of MCTs have been studied at 2. According to research by Dr. Mary Newport, just over two tablespoons of coconut oil (about 3. MCT, which is indicated as either a preventative measure against degenerative neurological diseases, or as a treatment for an already established case. Everyone tolerates coconut oil differently, so you may have to start slowly and build up to these therapeutic levels. My recommendation is to start with one teaspoon, taken with food in the mornings. Gradually add more coconut oil every few days until you are able to tolerate four tablespoons. Coconut oil is best taken with food, to avoid upsetting your stomach. Vitamin DActivated vitamin D receptors increase nerve growth in your brain, and researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories. The National Institutes of Mental Health recently concluded that it is vital that the mother get enough vitamin D while pregnant in order for the baby's brain to develop properly. The child must also get enough vitamin D after birth for . In older adults, too, research has shown that low vitamin D levels are associated with poorer brain function, and increasing levels may help keep older adults mentally fit. Appropriate sun exposure would take care of these issues, as the sun is irreplaceable when it comes to the body's ability to produce adequate amounts of vitamin D. Appropriate sun exposure is all it takes to keep your levels where they need to be for healthy brain function. If this is not an option, a safe tanning bed is the next best alternative, followed by a vitamin D3 supplement. It now appears as though most adults need about 8,0. IU's of vitamin D a day in order to get their serum levels above 4. Ideally, your serum levels should be between 5. However, it's important to realize that there's no magic dosage when it comes to vitamin D. What's important is your serum level, so you need to get your vitamin D levels tested to make sure you're staying within the optimal and therapeutic ranges as indicated below. Optimize Your Gut Flora. Your gut is your . There is a close connection between abnormal gut flora and abnormal brain development, and just as you have neurons in your brain, you also have neurons in your gut - - including neurons that produce neurotransmitters like serotonin, which is also found in your brain and is linked to mood. Quite simply, your gut health can impact your brain function, psyche, and behavior, as they are interconnected and interdependent in a number of different ways. Your gut bacteria are an active and integrated part of your body, and as such are heavily dependent on your diet and vulnerable to your lifestyle. If you consume a lot of processed foods and sweetened drinks, for instance, your gut bacteria are likely going to be severely compromised because processed foods in general will destroy healthy microflora and sugars of all kinds feed bad bacteria and yeast. Limiting sugar and processed foods, while eating traditionally fermented foods (rich in naturally occurring good bacteria), taking a probiotic supplement and breastfeeding your baby are among the best ways to optimize gut flora and subsequently support brain health. Download Interview Transcript. Tips and Exercises to Sharpen Your Mind and Boost Brainpower You can boost your brain power at any age. They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isn’t true. The human brain has an astonishing ability to adapt and change—even into old age. This ability is known as. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever- changing ways. The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. Improving memory tip 1: Give your brain a workout. By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute familiar tasks with a minimum of mental effort. But if you always stick to these well- worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time! But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways. Four key elements of a good brain- boosting activity. It teaches you something new. No matter how intellectually demanding the activity, if it’s something you’re already good at, it’s not a good brain exercise. The activity needs to be something that’s unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills. It’s challenging. The best brain- boosting activities demand your full and close attention. It’s not enough that you found the activity challenging at one point. It must still be something that requires mental effort. For example, learning to play a challenging new piece of music counts. Playing a difficult piece you’ve already memorized does not. It’s a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve . When a previously difficult level starts to feel comfortable, that means it’s time to tackle the next level of performance. Rewards support the brain’s learning process. The more interested and engaged you are in the activity, the more likely you’ll be to continue doing it and the greater the benefits you’ll experience. So choose activities that, while challenging, are still enjoyable and satisfying. Think of something new you’ve always wanted to try, like learning how to play the guitar, make pottery, juggle, play chess, speak French, dance the tango, or master your golf swing. Any of these activities can help you improve your memory, so long as they keep you challenged and engaged. What about brain- training programs? There are countless brain- training apps and online programs that promise to boost memory, problem- solving, attention, and even IQ with daily practice. But do they really work? Increasingly, the evidence says no. While these brain- training programs may lead to short- term improvements in whatever task or specific game you. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections. Brain- boosting exercise tips. Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping. In general, anything that is good for your heart is great for your brain. Does it take you long time to clear out the sleep fog when you wake up? If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing out the cobwebs, it also primes you for learning throughout the day. Physical activities that require hand- eye coordination or complex motor skills are particularly beneficial for brain building. Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain. If you are experiencing traumatic stress or find yourself stuck in repetitive, unhealthy behavior... Try exercising the muscles connected to fight- or- flight with attention. Exercises that use both your arms and legs—and are done in a focused way with mindful awareness of your physical and emotional experience—are especially good at reducing traumatic stress. Exercises like walking, running, swimming, or rock- climbing, activate your senses and make you more aware of yourself and others when they are done with focused attention. Improving memory tip 3: Get your Zs. There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. The truth is that over 9. Even skimping on a few hours makes a difference! Memory, creativity, problem- solving abilities, and critical thinking skills are all compromised. Research shows that sleep is necessary for memory consolidation, with the key memory- enhancing activity occurring during the deepest stages of sleep. Get on a regular sleep schedule. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays. Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy. Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it’s keeping you up. Improving memory tip 4: Make time for friends. When you think of ways to improve memory, do you think of “serious” activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or do more lighthearted pastimes? If you’re like most of us, it’s probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits. Healthy relationships: the ultimate brain booster. Humans are highly social animals. Relationships stimulate our brains. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Studies have also linked stress to memory loss. Tips for managing and minimilizing stress. Set realistic expectations (and be willing to say no!)Take breaks throughout the day. Express your feelings instead of bottling them up. Set healthy a balance between work and leisure time. Focus on one task at a time, rather than trying to multi- task. The stress- busting, memory- boosting benefits of meditation. The scientific evidence for the mental health benefits of meditation continues to pile up. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation also can improve focus, concentration, creativity, memory, and learning and reasoning skills. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. As psychologist Daniel Goleman notes in his book Emotional Intelligence, “laughter? Start with these basics. Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously. When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in. Spend time with fun, playful people. These are people who laugh easily. Their playful point of view and laughter are contagious. Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved oneshaving fun. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing. Improving memory tip 7: Eat a brain- boosting diet. Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, but such a diet can also improve memory. For brain health, though, it’s not just what you eat. The following nutritional tips will help boost your brainpower and reduce your risk of dementia. Get your omega- 3s. Research shows that omega- 3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega- 3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring.
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December 2016
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