How to improve your mental ability

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There is an opinion that we use the capabilities of the brain by only 5-10%. Neuroscientists have different attitudes towards this statement: some agree, while others are categorically opposed. But both of them agree that mental abilities can and should be trained.

The human brain is an amazing organ. He is the most accessible and at the same time the most complex "device" in the Universe.

We offer you a few tricks that will help you "pump" your brain.

Workout

Aerobic exercise. These are exercises where oxygen is the main source of energy. Aerobic training strengthens muscles, normalizes blood circulation, and relieves stress. And a recent study from the University of Illinois also showed that "oxygen" exercise has a beneficial effect on the brain. Just 30 minutes of exercise per day, and cognitive performance improves by 5-10%

Strength exercises. Are the pitching stupid? No matter how it is! Lifting weights not only builds muscle, but can also increase the level of what is known as a brain neurotrophic factor, a protein responsible for protecting the neurons in the brain

Music. Another study found that the brain works better if you listen to your favorite music while exercising. So choose the right running music and go for genius

Dancing. This is a great way to keep fit and improve flexibility and coordination. Moreover, according to Daniel J. Amen, MD, neurophysiologist and neuropsychiatrist, author of The Great Brain at Any Age, dancing is also a great mind trainer. After all, when we dance, we use different parts of the brain

Golf. It is not for nothing that it is called an intellectual game: calculating the force of the blow and the trajectory of the ball flight is not as easy as it seems at first glance. In addition, doctors believe that golf stimulates the sensory cortex of the brain

Yoga. The ancient Indian spiritual and physical practice, it turns out, not only has a beneficial effect on health, but also improves memory, the ability to self-control and prolonged concentration of attention. At least, such conclusions were reached by scientists from the University of Illinois, led by Neha Gothe

Nutrition

Water. The body is 80% water. It is necessary for every organ, but especially for the brain. In the course of another scientific experiment, it was found that people who are thirsty are worse at coping with logic puzzles than those who drank half a liter of water before testing

Omega-3. Unsaturated fatty acids are super healthy. Including for the brain and nervous system. They provide a fast flow of energy necessary for the transmission of impulses from cell to cell, which, in turn, increases thinking ability and helps to quickly extract the necessary information from the memory "reservoirs". A lot of omega-3s are found in fish, walnuts, and flaxseed oil

Greens. Spinach and other greens contain folic acid, vitamins E and K. These substances prevent the development of dementia (dementia). In addition, the antioxidants in greens protect the brain from stroke, Alzheimer's and Parkinson's

Apples. They contain quercetin - a substance with antispasmodic, anti-inflammatory and other beneficial effects. But for us, the main thing is that quercetin protects brain cells from damage, and therefore prevents the violation of its cognitive properties. Most of all it is in apple peel

Nuts. They are rich in protein, and protein provides the brain with energy. In addition, nuts are rich in lecithin, the lack of which in the body can cause multiple sclerosis and other nervous diseases

Vitamins. B9 (citrus fruits, bread, beans, honey) and B12 (liver, eggs, fish) - normal functioning of the body is impossible without these substances. The former is necessary for the creation and maintenance of new cells in a healthy state, and the latter reduces the symptoms of senile dementia and mental confusion

Eggs. What came before: chicken or egg? Perhaps you will find the answer to this philosophical question if you eat both. After all, chicken yolk is a source of choline, and it helps to develop cognitive functions of the brain, that is, the ability to understand, cognize, study, be aware, perceive and process

Milk. Drink milk, children, you will be healthy! After all, milk is calcium that strengthens bones. In addition, scientists have found that a glass of milk a day improves memory and other mental abilities

Coffee. It is not joke. Scientific research has shown that caffeine can improve attention and short-term memory. And of course, it will add cheerfulness

Chocolate. You go to the exam - eat a chocolate bar. Everyone does this, but few people know why. Rather, few people know how chocolate makes us smarter. It's all about glucose and flavonols. Sugar speeds up reactions and improves memory, while flavonols stimulate other cognitive skills

Schedule

Deep sleep. We have already talked about how important sleep is for normal life. We will repeat only 1 advice out of 27 - in order for the gyrus to move, you need to sleep at least seven hours a day

Doze. Taking a nap is good. This is an indisputable fact. The question is how much? The ideal afternoon nap is 10-20 minutes. A person does not have time to sleep soundly and it is easier for him to wake up. But on the other hand, according to scientists, 90-minute naps have the best effect on the brain (memory improves, creative ideas appear). Learn more about how to doze properly in infographics

The usual way. Break it down! Yes, yes, for one day destroy the established order for years - drink coffee in another cafe and not at 9, but 11 o'clock, go to work on a new route, redo the affairs in the diary. Such "shakes" are very useful - they help the brain to be in good shape

Sense organs. Another interesting brain training is the sharpening of individual senses. For example, hearing. To do this, blindfold and try to walk around the room, focusing only on the surrounding sounds

Workplace. Will the devil break his leg on the table? Then in the head too. A cluttered workplace is not only ugly, but also has a significant impact on productivity. Affects negatively. Tidy up your workplace and you will be surprised how much faster your brain starts to work

Sketches. If you find it difficult to concentrate on a task (and really need it), try to take a pen, paper and draw it. Diagrams, tables, and other sketches will help you focus and possibly open up a new perspective on the problem

Notes. It is useful not only to draw by hand, but also to write. Gadgets have almost supplanted paper from our lives, which is why we are unlikely to become smarter. After all, the creation of handwritten text develops higher brain functions, such as memory, attention, psychomotor coordination, and others. It is no coincidence that a handwritten foreign word is better remembered than one typed on the keyboard

Flight of thoughts. Everyone is familiar with the round dance of thoughts. This is when you need to think about a project, there are a thousand and one ideas in your head, but not a single one you need. At such moments, we try to "curb" randomly jumping thoughts and, finally, get down to business. And in vain. Research by scientists shows that by letting our thoughts fly free, we stimulate the creative activity of the brain. So relax and allow yourself to just dream

Education

Novelty. New, more complex activities stimulate the release of dopamine, which promotes neuronal growth. Go up the intellectual ladder. Make it harder for yourself every time - solve more difficult puzzles, read smart books

Orientation. Do not know your city or even the area? Fine! From the point of view of training of mental abilities. Mastering new routes develops memory, attention and other cognitive functions

Music making. Musicians have a well-developed parietal lobe of the brain, which is responsible for hearing, motor and visual-spatial skills. If you want to "pump" these qualities, try to learn how to play some musical instrument

Foreign languages. Mastering a second or third language helps to improve memory, broaden horizons, and also protects the body from Alzheimer's disease

Oral speech. Saying something out loud makes it easier to remember. Proven scientific fact

Positive thinking. Positive psychologists are unforgiving and unanimous: Think good and get smarter

Recreation

Meditation. We have already written about how meditation affects the brain. Let us only recall that regular meditation practice helps to get rid of a sudden feeling of anxiety, to respond more adequately to physical ailment, and also to better understand other people

Computer games. They shout on TV that children are getting dumber from computer games, that teenagers who spend a lot of time on the Xbox are degrading. But a professor from the University of Rochester claims that gaming improves multitasking and spatial thinking. In addition, logical computer games cannot be called "mind-boggling" in any way

Relationship

Conversations. "Hello how are you?" - hate this phrase? Is it a pity the time for "empty" chatter? Do you prefer to conduct a dialogue strictly on the case? On the one hand, it is commendable, but on the other hand, even trivial conversations, "about nothing", develop cognitive functions - speech, attention and control

Sex. This enjoyable activity raises blood serotonin levels (the “happiness hormone” that, among other things, increases creativity) and oxytocin levels (“trust hormone” - helps a person think in new directions and make bold decisions)

Laughter. He, like sex, is the best medicine for many diseases. If you are engaged in intense intellectual activity for a long time, then you should not, when you come home from work, take up a volume of Schopenhauer. Give your brain some rest, play a good comedy, and laugh heartily

Ancestors. An interesting study has been published in a prestigious journal on social psychology. According to him, people who thought about their ancestors before taking tests for memory, thinking, and attention performed better than those who did not think about grandparents. It is difficult to say how objective the arguments of scientists are, but it is useful to know your genealogy for sure

How do you train your brain?