1) Rest well
Your brain needs regular and restful sleep to function at peak capacity. A bad sleep will leave you not only grumpy and tired but will also reduce your thinking skills, problem-solving and storage, and retrieval of information.
A deep sleep is also important for the formation and maintenance of memories. Overnight the brain, despite not cease its activities, enters a maintenance phase where it seems that you reorganize the content of the day.
The latest information processed before bedtime takes on a greater importance during sleep. For this reason, it might be useful to study or revise the material to be stored before.
2) Do you exercise?
Regular physical activity can slow the deterioration of cognitive function (reducing the risk of developing Alzheimer’s by 50%). Studies in individual’s joggers have shown an improvement of brain function, such as intelligence and concentration after a period of 10 weeks of exercise.
You’ve probably experienced the feeling of well-being that comes after a jog or a walk in the park. This is because physical activity stimulates the neurotransmitters like serotonin and norepinephrine, the substances associated with well-being.
3) Feed well your brain
The brain, like other organs of the body, receives the nutrients from food. So what you eat is very important for its functionality. The quality of the substances that your brain receives depends on what you eat, as Feuerbach said, “We are what we eat.”
Among the substances that have proven to be the healthiest for mental functions, there are so-called omega-3, the essential fatty acids very important for our body and that can help in the prevention of Alzheimer’s and dementia in general.
These nutrients are especially found in cold-water fish like salmon, tuna, trout, mackerel and sardines. One way to assume the Omega-3 very used is through supplements based on fish oil.
The fruit is another healthy food that contributes to a good mental functioning thanks to its antioxidants and vitamins. Leafy green berries and vegetables should be part of your daily diet to protect the brain.
4) Keep a good social life
We are social creatures. Recent studies show that the more connected we are with other people are the best performance on memory tests. Spend time in social activities with friends or fellow creates situations in which the brain is stimulated intensively in real time. Chat with friends, exchange views, laugh and compare opinions on experiences is a form of brain stimulation very effective to train your mind and maintaining our internal computer.
Meditation is one of the most powerful activities to fortify the brain. Are numerous studies showing that meditation is able to even produce changes in organic terms the frontal lobe.
Be subjected to a constant state of mental and emotional pressure leads the brain to the emptying of his faculties, to weight and accumulate thought the overloading, lower mental energy and weaken the operation.
There are different meditation techniques. The simplest form of meditation, but not the least effective, is to assume an upright position with your back, close your eyes and bring your attention to your breathing, without trying to change it, slowing it down or speeds it. Whenever a thought as flush do not try to push him away, its content involves it. Simply conscious and puts the spotlight on the breath.
This simple form of meditation will take you not only great benefits to the level of welfare but also in the brain. It takes about 15 minutes of practice a day.
6) Train your Brain
Since the 70s, thanks to the introduction of new techniques in neuroscience has discovered that the brain is plastic as if a muscle weakens when not in use and properly stimulated and can be enhanced. The revolutionary concept of brain plasticity indicates that throughout life we can bring changes to the physical structure of the brain, to his cognitive functions and organization of neurons.
Contrary to what was thought, with the right exercises can even create new neural connections (neurogenesis) helping prolong our mentally refreshed.
The exercises useful to train your mind and stimulate cognitive functions are Sudoku, crosswords, “find the differences”. You can find them in the week puzzles or on some internet sites.