Thanks For the Memories: Tips for Healthy Brain Workouts
Posted: Thursday, November 06, 2008
by Cynthia McMurray
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We all know we need to exercise in order to be healthy. Whether you follow a natural approach to healing or you practice traditional medicine, exercise (and diet, of course) are still key factors in overall health. Well, according to new research, the same holds true for our brains.
There are countless studies linking the effects of aerobic exercise to increased brain health. Some even proving this type of exercise can not only trigger new cell growth, but can also "rescue" damaged or dying brain cells that cause such diseases as Alzheimer's and dementia. What is truly exciting however is that researchers now know even simple "brain games" can also help to improve our memory and ward off normal age-related cognitive degeneration. The best part is that many of these games are not only fun but they can be done almost anywhere and only take minutes out of your day.
Go Classical
Probably the most famous research linking classical music to increased memory is a study known as the "Mozart Effect". Published in Nature in 1993, this study contended that listening to only 10 minutes of classical music, specifically Mozart's Sonata for Two Pianos in D Major, improves spatial reasoning scores on the Stanford-Binet intelligence scale. While much debate has followed this study over the years, further research published in 1997 and 1998 in Perceptual and Motors Skills, seems to conquer with the original study. Researchers at McMaster University in Hamilton, Ontario also found that taking music lessons ultimately improves "literacy, verbal memory, visiospatial processing, mathematics and IQ" in children. Studies further show that adults who study music not only have a larger planum temporale (a specific part of the left hemisphere of the brain that is involved in auditory perception) compared to non-musicians but they also perform better on word memory tests.
Pull Out Your Pencil
According to researchers, people who regularly do puzzles such as crosswords, Sudoku or even jigsaw puzzles, have better overall memory. Doing activities that work your brain, like math calculations, are also a great way to keep your brain in shape.
Turn on the TV
Watching game shows like Jeopardy, Who Wants to Be A Millionaire or Wheel of Fortune can actually be more than just entertainment according to many new studies. Research shows these types of games can dramatically increase your brain's ability to retain information. Board games like Scrabble, Risk, Trivia Pursuit and even Battleship are also a great way to not only spend time with friends and family, but to keep your brain in tip-top shape.
Mix It Up
The majority of us are born either right-or left-hand dominant. A great way to challenge your brain (and your motor skills) is to change it up now and then. If you're right-handed for example, try using your left hand for normal activities like talking on the phone, taking things out of the cupboard or eating. While this may feel a little uncomfortable at first, it teaches your brain to think in a new way, ultimately increasing your brain's spatial abilities.
Keep Studying
Learn a new hobby. Whether photography, jewellery making or a cooking class, the point is to keep your brain active. Studies show regular mental stimulation boosts the brain's plasticity. Even regular reading can help keep your brain healthy and may reduce the risk of developing degenerative diseases such as Alzheimer's. Many universities and colleges offer free online courses or you can check the community calendar in your local newspaper for upcoming classes.
Beat Your Best
A great way to keep your brain active is to challenge it. Timed activities force your brain to focus while working quickly. These types of games also teach your brain to be flexible, finding new ways to process information. Some researchers suggest even timing simple things like setting the table, putting away groceries or folding laundry can help keep your brain focused. There are also a variety of online and board games that rely on timing. Try to find games that also increase in difficulty to further boost brain activity.
It is also important to remember that while exercising your brain will help to keep it agile and healthy, proper nutrition is also key. A good balance of protein, carbohydrates, fresh fruits, vegetables, whole grains and healthy fats is also extremely important. Some of the best brain foods include wild salmon, avocados, beans, berries such as acai berries and blueberries that are high in antioxidants as well as nuts and seeds like walnuts, flax seeds and cashews that are loaded in vitamin E and omega 3-fatty acids. It is also very important to keep your brain hydrated at all times. Water is a conductor for the countless tiny electrical charges that allow your body to function, so even a slight drop in cellular fluid levels can significantly decrease your brain's ability to function properly. It is also wise to take a good multi vitamin that includes the all-important B vitamins now directly linked to cognitive health. In fact, a 2008 study published in Neurology, shows brain shrinkage (a condition associated with an increased risk of developing cognitive impairment or dementia) is directly linked to low Vitamin B12 levels. When purchasing supplements, always try to find "whole food" products, as these are the closest to natural vitamins and are the most easily assimilated by your body.
Cynthia McMurray is a professional natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications (www.brylerpublications.com).
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