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Just as our bodies require care and exercise over the course of our life, so do our brains — especially as we age. Lifting weights strengthens our muscles while strengthening our mental "muscles" improves our memory, attention, brain speed, people skills, intelligence, and navigation.
The key is variety. Similarly when we exercise our body, if doing something becomes too easy, it's time to make a change to build brainpower. The more something is second nature, the less our brain has to work to do it.
People of all ages can benefit from incorporating a few brain exercises into their lives to stay mentally sharp for the long haul. All it takes is a few minutes each day. Studies have found it's most beneficial to work on these exercises a little bit each day, instead of spending a few hours each week
Play games
Doing crossword puzzles, Sudoku games, jigsaw puzzles and other games that rely on logic, math, word, and visuospatial skills are great ways to increase brainpower. These types of games require multiple cognitive abilities, which challenge your brain and improve processing speed and memory. Now you know it's OK, even healthy, for adults to carve out a few minutes each day to play games.
Read a variety of books
Books are filled with interesting characters, infinite information, and facts. Challenge your brain by reading a variety of topics, from historical fiction to contemporary classics to romance. Your brain will get a workout imagining different time periods, cultures, and people while learning new things and building vocabulary. Plus, you'll be developing interesting stories to share with others.
Use all your senses
Try incorporating activities that simultaneously engage all five of your senses, from taking a cooking class to visiting a farmer's market or food festival to trying a new restaurant. Using all your senses helps to strengthen your brain by focusing on smelling, touching, tasting, seeing, and hearing all at the same time.
Daily meditation
Meditation is known to calm your body, slow your breathing and reduce stress and anxiety. But, what you may not know is daily meditation also can improve your memory and processing power. By creating a calm mental state, you engage your brain in new and interesting ways. All it takes is stealing five minutes each day to meditate in a quiet spot.
Learn a new skill
No matter your age, your brain is capable of learning new skills at any point in your life. It's a great way to strengthen brain connections because when you learn a new skill, you work multiple areas of your brain. For example, your memory comes into play, your brain learns new movements and you associate things differently.
Learning to play an instrument, building a ship in a bottle, learning new dance moves, or a new language all challenge your brain in new ways and can add something fun and interesting to your life, to boot.
Then, once you've learned the new skill, teach it to someone else. It's one of the best ways to expand your learning — and brainpower.
Train your brain
Brain training has become a popular exercise in recent years. From formal courses, online programs, and books, people are realizing the benefits of training their brains to sharpen response times and attention.
One example program is called BrainHQ. It's a brain-training program that offers dozens of brain exercises designed to improve memory, attention, brain speed, intelligence, navigation, and communication. BrainHQ works by continually measuring your performance to serve up exercises that are tailored for you. The exercises take less than 5 minutes and can be done at home using your computer or phone.
The old adage rings true: "You don't use it, you lose it." Whichever exercises you choose, focusing on your brain health has been proven to improve your concentration, focus, memory, and mental agility, no matter your age. Hey, you may even learn something new and enriching along the way.
Rat yourself on a scale from 0-10 on how you are doing in these aspects.
How are you doing in each category?
1. Good brain diet.
2. Automatic Negative Thoughts.
3. Exercise
4. Brain nutrition
5. Positive peer group
6. Clean Environment
7. Sleep
8. Brain Protection
9. New Learnings
10. Stress Management
1, A good brain diet
hear are some good foods to feed your brain. Avocado Blue berries Eggs, coconut Oil, olive oil, green leafy dark vegetables, salmon, Turmeric
2.Automatic Negative Thoughts.
Stopping your automatic Negative thoughts, stopping your negative self-talk. Self-harming thoughts like, "am I getting too old to do this", or why can't I do this. If you ask, why can't I, you cant. If you tell yourself, you're unable to do something you won't do it.
3 Exercise
Non-general movement. Getting up and moving. Doing a steady focused repetitive movement to build and burn. The number one function of your brain is to control movement. We live in a sedimentary life where we need to tell our body to move. Moving your body stimulates Neurogenesis and builds neuroplasticity.
A big thing now is our kids. Kids are not moving as much as they should. We are taking outside playgrounds away from the kids. We are allowing kids to sit for hours every day and do nothing but sit on there electric devises. Sitting is the new smoking. A great example of this is, look at the photos from the past. How many fat people do you see in those pics?
4 Brain nutrition
Supplements and Vitamins, we do not get the right nutrients from the foods we eat.
There are several different kinds of supplements. But you really need to get the right ones for your genetics. this is where you should go to your healthcare provider and get, Hormonal test, full spectrum test, food sensitivity test and or a Pharmacogenetic test done. Telk a few people about this. Such as health food stores and even a brain therapy clinic.
Most doctors say the most important is DHA. DHA is
5. Positive peer group
How inspired, encouraged, and challenged are you and your close friend? How do your close friends Inspire, encourage and challenge you, in a good way. Do you inspire to be like them? Are you challenged to become a better person because of them? These are the people you choose to have in your life. Not your family. Although some of us have family members you're inspiring to be like.
6. Clean Environment
How clean is your environment? Your home, workspace, where you spend your time. Your external world affects your internal world. Think about how you feel after you cleaned your room or desk off. You suddenly have "clarity of mind". Your more energetic and you actually are calmer.
7. Sleep
How good is your sleep?
Sleep is more important than you think. You may stop when you're sleeping but your brain doesn't. This is when you're growing new neurons and synapsis. This is when your brain is processing and "cleaning your thoughts". This is when your brain is consolidating short term to long term memory. It's like when you work out. You do not build muscle when you're working out. You build muscle when you're resting. and your body is repairing itself.
During sleep is when your cleaning out the plack in your brain. which leads to dementia and other brain injuries
8. Brain Protection
Are you protecting your brain? Are you wearing a helmet? but more importantly are you protecting your brain from high levels of EMF? The levels of EMF have risen to a dangerous level in the past few years. Cell phones, Wi-Fi, earbuds. People, especially kids (90%), are sleeping with their phones under their pillows or inches from their brains. This is extremely dangerous. Keep your phone at least 3 feet away from you as you sleep. Even the new wiring in your offices is emitting high levels of EMF's.
9. New Learnings
Are you learning new things daily? Are you searching out new things and trying them? Doing new things or trying different ways to do things. Grow new connections in your brain. There was a study on nuns that found there living longer and healthier than the average person. Why? Because they're constant learners. Reading every day. Their beliefs in a higher power. And there are high levels of gratitude.
10. Stress Management
How stressed are you? This is both physical and mental stress. Stress is the number one cause of brain and body decay. When your stressed you shut down Cortisol , adrenaline.
