Mind Games: Simple And Effective Brain Training

Health 2023

Table of contents:

Mind Games: Simple And Effective Brain Training
Mind Games: Simple And Effective Brain Training
Video: Mind Games: Simple And Effective Brain Training
Video: Brain gym | simple brain boosting exercises | brain exercises easy | 7 ultimate brain gym exercises 2023, February
Anonim

Age-related changes are natural for the body… They do not occur in old age, but much earlier, and the brain is one of the first to change. Many of us find that over time, the names of colleagues and urgent matters become more difficult to remember, and it becomes not so easy to write an article or report overnight. It is believed that from about the age of 24, the brain gradually begins to lose neuroplasticity - the ability to change structure and function. This is because the number of nerve cells is constantly decreasing - and this is normal. But the main problem is in the synapses, the places of contact of neurons, because they are responsible for the transmission of information in the brain. With age, the connection between synapses weakens, and the formation of new ones slows down.

This means that it becomes more and more difficult to assimilate new information and remember what we know. This is reflected in memory, speech, attentiveness and spatial orientation skills. Aging is a complex process influenced by many factors: genetics, hormones, physical and emotional trauma, stress, nutrition, medications. Scientists are actively looking for ways to slow down these changes, but they have not yet been able to defeat brain aging. The good news is that the brain can be trained. By following our simple tips, you can develop the neuroplasticity of the brain and prevent it from "rusting".

Image
Image

Challenge your brain

You can train your brain with simple exercises anywhere and at any time of the day. Create small exercises and tasks for yourself to make your brain think in new ways. If you are bored at a lecture or conference, try writing with your left hand (or right if you are left-handed) While in line at the store, read the signs and labels backwards. Try to recognize food by taste or smell. Traveling by public transport - look at a stranger or a stranger and try to reconstruct the portrait with your eyes closed.

If you do not remember the names well, try to immediately repeat them out loud when you meet, find some kind of association or think about whom this person reminds you. The most responsible are advised to study a set of 83 exercises for the brain called neurobics, developed by American professors Katz and Rubin. In general, they recommend using all five senses more often, leaning on associations, and avoiding routine.

read books

Reading activates the left temporal lobe of the cerebral cortex, which is responsible for language perception, sensation, and movement. According to the theory of embodied cognition, by representing a certain kind of activity, we activate the same neurons that are responsible for directly receiving this physical experience. Empathizing with the heroes and getting involved in the plot of the story, we are actively gaining new knowledge. It helps us understand the feelings and motives of other people's actions, improves logical thinking, increases vocabulary and literacy in writing and speaking.

When we read, the hippocampus, a very small but very important part of the brain responsible for memory and learning, is activated. While reading, we remember a lot of new information, and this strengthens the existing connections between neurons and contributes to the formation of new ones. Therefore, reading can serve as a prevention of Alzegeimer's disease and senile dementia. So set aside at least 30 minutes a day to read books or literate long reads - and your brain will be grateful to you.

Image
Image

Learn a new language

Learning foreign languages ​​has a positive effect on the same hippocampus. When we memorize unfamiliar words and grammatical constructions, new synapses are formed and old ones strengthened. Swedish scientists observed a group of military translators who intensively studied complex languages: Arabic, Russian and Dari.They were compared to a group of medical students pursuing their usual disciplines. Three months later, MRI scans showed that in military translators, the hippocampus and some parts of the cerebral cortex had increased significantly during their studies, while in students they remained unchanged.

So go for it, since it is easy to sign up for a foreign language course, and it's even easier to install a mobile application like Duolingo, Polyglot or Babbel. But a beautiful certificate in the frame of long-term benefits will not bring, so the main thing is practice. Watch films and TV shows in their original language with subtitles, read the news and speak freely with foreigners.

Play

Chess, crosswords, board and card games, computer strategies - any kind of game has a beneficial effect on the brain. Research has shown that video games stimulate the growth of nerve cells and improve connections between different brain regions responsible for spatial orientation, strategic planning, memory, and fine motor skills. Moreover, the more adventurous the player is, the greater the changes are seen during the MRI scan. Video games have serious potential: scientists are developing special programs to help people with PTSD, schizophrenia, or Alzheimer's disease improve their condition.

Of course, in everything you need to know when to stop: video games can be addictive. So alternate them with chess and board games: they improve memory, affect the speed of information processing and develop logical thinking. As in any undertaking, regularity and support of the company is important here: try to organize a club of "Monopoly" or poker fans with your friends.

Image
Image

Make music

Playing a musical instrument is a real crossfit for the brain. Practicing music involves almost all parts of the brain at the same time. The work of the corpus callosum, a kind of bridge between the two hemispheres, is accelerated: information circulates faster and in different ways. Playing the instrument develops fine motor skills, improves strategic thinking and memory. This video for TED-ED is very clear about the benefits of playing music: after watching it, I want to urgently sign up for lessons on playing the guitar or cymbals.

Only music has such a complex effect on the brain - the effect of sports or drawing is more limited. All people have an ear for music - the question is how developed it is by nature. Even if you were not taken to a music school as a child, now nothing prevents you from developing your ear and finally playing "Dog Waltz" or even Bach's fugue.

Keep a notebook or diary

A paper notebook is useful in two ways - for planning and introspection. If you want to effectively organize your day, take a day planner. Choose any method of planning that is convenient for you and write down the upcoming tasks by hand. It has been proven that handwriting stimulates learning processes, develops fine motor skills, and allows you to better remember and understand new information. Get a sketchbook: they develop creativity and help you deal with emotions.

In order to understand yourself, try keeping a journal. Introspection will allow you to better understand your emotions, actions and prospects. There are many techniques for keeping a diary, but it is important to remember a couple of rules: write in a calm state, be honest with yourself, and if you have gone further than expected in self-knowledge, stop your practice and consult a psychologist.

Keep your body in good shape

It is banal, but true: the absence of bad habits, regular physical activity, good rest and balanced nutrition are on guard for brain health. Lean on fish containing omega-3 fatty acids, avocados, beans and nuts, a source of vitamin E. Aerobic exercise, particularly dancing, stimulates blood circulation and strengthens connections in the brain, and even improves motor coordination.

Take at least ten minutes each night to disconnect from work and get the most out of your free time. Try to relieve stress with meditation: Regular practice enlarges the hippocampus, helps control emotions, and improves focus. And, of course, get enough sleep: during sleep, our brain actively digests information, learns, draws conclusions and cleans itself of biological "garbage".

Photos: podpad - stock.adobe.com, studioDG - stock.adobe.com, Sandra van der Steen - stock.adobe.com

Popular by topic