Kiran Khannas a Nuclear Engineer, a die-hard blogger, and writes an article on personality/skills development for the leadership roles.
When you can’t remember why you opened the refrigerator door or where you left your keys?
When you feel, you remain confused at home or in the workplace. You may need Mental Gymnastics or Aerobics with a healthy brain diet.
What do you need to do now?
Just like a muscle, the mind will stiffen, if you do not exercise frequently. It is more critical in today’s pandemic situation, where we do the same routines every day at home while working in WFH.
Talking to the same people and eating the same lunch every day means that the same cell connection is being exercised. But driving an alternative way, an alternative way to get to work, even one that may take some time, forces nerve cells to seek an alternative path.
Research shows the Brain cells branch out, and their ends may lengthen, which boosts brainpower. Although most brain development occurs when you are children, and even as adults your neural cement never completely hardens. People of all ages can benefit from regular brain workouts.
1) Mental Gymnastics
Neurotics are special brain exercise, which means neuro aerobics, i.e. aerobics exercise for the brain. These are simple exercise which stimulates brain activity and help to produce neurotransmitter. These exercises use all the sensors and can be very stimulating if you bring about slight changes in the daily routine and the way you carry the activity.
2) Use Your Left Hand
Carry out your daily activities like brushing, combing hair, getting dressed, cutting veggies, having breakfast, but all of them using your left hand, which is normally less used (In case you are a lefty, then use the right hand). Brush your teeth, alternately with both hands, this is by far the easiest activity that you can follow. Switch hands during daily activity. This will make your mind sharper by giving brain different type of stimuli every day.
3) Solving Puzzles
Take out some time to play games like Scrabble and crossword/Sudoku puzzles. Solving Rubik’s Cube or try to remember the phone numbers at least of your near ones. Learning a new language is also a fun and kind of excellent mind booster technique with added credentials on your profile. Game of Chess is also one of the best therapy if you can sit at one place for long.
4) Change Pattern
Sometimes changing mechanical activity pattern helps. Even writing with a pencil on a particular day instead of a pen is a different activity as it changes the activity pattern in the brain’s part stimulated by touch. Learn New musical instrument or language is the best for your brain memory.
5) Different Styles
Try to do familiar task activities differently. Read a page upside down. Walk-in your room with closed eyes and try to figure out furniture (Be Careful). The best and easiest is to draw a circle with one hand and rectangular with the other hand at the same time. This will allow both parts of the brain to work simultaneously. You can easily do this at your workplace, maybe the first activity of the day. If you try to switch to your other hand, it’ll strengthen neural connections in your brain making your mind and memory sharper.
6) Read Books Aloud
When you read and listen simultaneously, your recall capabilities will be significantly improve then reading silently. Listening to Audio Books is also one of the best way to learn fast. Read a variety of topics to help stimulate your mind, if you love fiction, switch to non- fiction for some time.
7) Aerobic Exercise
Regular aerobic exercise may increase the size of the hippocampus. It is the part of the brain responsible for transforming information into fresh memories. Brisk walk for 20 mins helps to pump up your heart rate, unnecessary heavy lifting.
8) Eat with Chopsticks
It is one of the most effective ways to make your brain to perform better. Thanks to Chinese Ancestors for preserving these skills. Involving the concentrated areas of nerve cells in your fingertips in this activity boosts the circulation in the brain as a bonus switching to chopsticks improves your digestion and helps control calorie intake because it’s so hard and time-consuming for a non-native to China.
9) Wear earplugs
Blocking a major sensory roots by wearing plugs helps revive the way your brain functions. When you go out, you only have to listen since you know what to expect, experiencing the world without sound is a great booster for our cognitive abilities, including memory.
10) Visualizing Spelling
This is a simple exercise you can do anywhere, be it in public transport or a restaurant.
11) Detail Observation
Do the detail observation exercise. Observe any six details about someone you have encountered during the day and then recall them later.
12) Clench Your Fist
Clenching the right hand for 90 secs helps in memory formation and if you do the same with left hand which help memory recall.
Doodling (Aimless drawing) while listening or focusing is the best way to remember. You can use this during your meeting to focus if it’s hard.
These simple activities make use of the less used areas of the brain and help in protecting the brainpower and keeping us mentally fit.
London taxi drivers are renowned for their encyclopedic knowledge of the capital’s innumerable lanes and streets. The implication is clear enough, use your brain or lose it. A study published in the UK based general column proceedings of the National Academy of science. Earlier they believed it that the brain stops growing after a certain age. But now, researchers have found that creative brains keep plasticity throughout its life.
Use your brain for learning new things and it bound its rejuvenation.
14) Use It or Lose It
The advice goes for the brain. Research has shown that a combination of mental and physical activities can protect memory and help you stay alert.
15) Sufficient Sleep
Do not compromise on your sleep. Experiments have shown that the lack of sleep can affect one’s memory and ability to recall and analyze information. A minimum of 8 hours of sleep daily is a recommendation. Chronic lack of sleep puts people at the risk of Alzheimer’s disease and other neurological disorders.
16) Be Positive
Being positive helps an individual to become more energetic, productive, spiritual and motivated. Goal setting is the way to success as one tries to achieve greater heights. It is a way to groom the mind which energizes the brain cells.
According to study in the University of Wisconsin, meditation brings about beneficial changes in brain electrical activity and immune function of the body. The practice of meditation brings about strength, concentration and clarity of mind. Meditation brings about a feeling of peace and calmness of mind. New research also shows that individuals who have been practicing meditation shows superior brain activity as it alters the structure of brain helps in performing better. Regular meditation brings about structural changes in the brain important for sensory and cognitive processing.
17) Deep Breathing Exercise
Breathing technique like pranayama or deep breathing in the morning fresh air helps scavenge the body of a harmful product while increasing its natural immunity.
According to Albert Einstein, an average individual use only 10% of his brain and the balance 90% remain unused. This happens because we shrink responsibilities, avoid challenges, do not revise our goals in life and do not fix higher targets in life. Routine activities kill initiatives and stop the brain from growing.
18) Do Not Cover Your Head
Covering your head during sleep. Research shows sleeping with covers can cause brain. Damaged Brain caused by lack of oxygen. You will be rebreathing the air that you breathe out which does not contain a lot of oxygen so make sure to never cover your head during sleep.
3/4 of your brain is water. When you dehydrate, your brain shrinks in volume. This affects your mood throughout the day. Coldwater is absorbed 20% faster than room temperature water.
20) Chronic Stress
Cortisol from Chronic Stress stays in your system all day long. Stress Management is very important. Acute Stress is Okay to deal with, but chronic affect your brain. Meditation is one such exercise.
How to boost brainpower?
You are what you eat. Do whole Foods affect brain function?
Yes, the food we eat directly affects the way our brain functions.
The brain is the greediest organ in the body as it has some specific dietary requirements. Some foods only used by the brain for energy. You need to eat at regular intervals to avoid blood glucose level from dipping. Most of your brain uses 25% of all the body’s oxygen and spends 20% of the energy that comes from the food we eat a hence brain needs proper nutrition.
What are the nutrients that can improve brain function?
The brain needs a steady supply of glucose as fuel for its proper functioning. We get these controls from the foods we eat, especially carbohydrates.
The world needs “Brain Booster Bowls” restaurant chain similar to “BIG BOWL” restaurant chain, where you can select food for
I have given more visualization so you can remember faster your brain vegan diet.
Carbohydrate-rich food increases the serotonin level, which produces a calming effect or feeling of pleasure.
Avoid Refined Carbohydrates
Proteins play an important role in boosting brain performance as they provide Amino acids, essential to produce neurotransmitters.
Fats -Omega-3 fatty acid, but particularly DHA, is the preferred choice for brain health. It involves DHA in the transmission of nerve impulses and the formation of the myelin sheath.
Vitamins play an important role in the brain’s development. Vitamin C&E — the act as an antioxidant which neutralizes free radical reactive molecules which damage the cell membrane.
Minerals play an important role in brain building.
Iron- along with an important function like distribution of oxygen to all cells of the body including brain cells, iron also plays a role in strengthening memory.
Zinc, it is important for the growth and maturation of the brain.
Sodium, Potassium, Magnesium, and Calcium- These minerals are the key ions in the brain and you must keep them in the balance as they all are important for sending messages through the brain.
Food that curbs the brain's performance
Food and mood are there any connections between the food we eat and how we think and react, does food really affect our mind and behaviour?
Recent medical research his book that eating fresh food may bring about different behaviour and affect mood. This happens because of the action of neurotransmitters. Example high serotonin level would help to boost the mood, keep one calm and help to sleep better. Good level of dopamine makes one alert and provides the ability to deal with stress. Here are fuel simple tips for maintaining brain health.
1) Eat small frequent meals
2) Select the right carbohydrates
3) Include protein-rich food
4) Select the right fact
5) Right beverage
“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Lifelong Vitality recommends adding at least 1 cup of blueberries a day in any form — fresh, frozen, or freeze-dried.
Nuts and seeds. Nuts and seeds are excellent sources of Vitamin E
Avocados. Avocados are almost as good as blueberries in promoting brain health. It’s monounsaturated fat, which contributes to healthy blood flow.
Pomegranate juice -protect the brain from the damage of free radicals
Freshly brewed tea -can boost brain power by enhancing memory, focus, and mood.
This will act as your complete digest for your healthy brain and how you can convert your ordinary brain to Super Brain. Keep following Do’s and Don`t that will enhance your memory, and with the food you need to consume as a diet for your healthy brain.
Stay healthy, remember nothing can substitute your brain and no one has patented artificial brain yet.
This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.
© 2020 kiran khannas