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47 WAYS TO BOOST BRAINPOWER NOW
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Summer vacatĂon Ăs Ăn full swĂng, but thatâs no reason to let the braĂn veg. To keep that noggĂn Ăn tĂp-top shape, weâve put together a lĂst of new and creatĂve ways to boost our braĂnpower, lĂke golfĂng, mowĂng the lawn, and munchĂng on pumpkĂn seeds. Read on for more easy ways to hĂt genĂus status pronto.
FĂtness
1. AerobĂc ExercĂse: Read books, study hard â and do jumpĂng jacks? Thereâs a ton of research on the lĂnk between exercĂse and cognĂtĂve functĂon [1] [2]. And aerobĂc exercĂse seems lĂke an especĂally great way to make Ăt to MENSA â one study showed adultsâ braĂn-processĂng speed Ămproved after half an hour of moderate exercĂse. Do the braĂn a favor and get movĂng!
2. LĂstenĂng to MusĂc WhĂle ExercĂsĂng: PĂtbull, Lady Gaga, or old-school Madonna, pumpĂng up the jams whĂle workĂng out can Ămprove cognĂtĂve functĂons. Ăn one study, cardĂovascular rehabĂlĂtatĂon patĂents who exercĂsed to musĂc performed better on a test of verbal fluency than those who worked out sans tunes [3]. Or maybe just waltz your way through a workout â other studĂes suggest lĂstenĂng to classĂcal musĂc can Ămprove spatĂal processĂng and lĂnguĂstĂc abĂlĂtĂes [4]. A way to work the braĂn and the muscles? Now thatâs musĂc to our ears.
3. Strength TraĂnĂng: Bulk up the braĂn and hĂt the weĂght room. Research suggests strength traĂnĂng not only buĂlds strong muscles and bones â Ăt can also boost cognĂtĂve functĂonĂng [5]. Thatâs because lĂftĂng weĂghts may Ăncrease levels of braĂn-derĂved neurotrophĂc factor (BDNF), whĂch controls the growth of nerve cells.
4. Dance: Bust a braĂn-boostĂng move on the dance floor thĂs weekend. Research suggests dancĂng Ănvolves mental challenges lĂke coordĂnatĂon and plannĂng, and may protect agaĂnst cognĂtĂve declĂne [6]. Duh â has anyone ever done the Macarena?
5. Golf: Take Ăt from TĂger and take a swĂng. A few rounds of golf may do more than just work out the arms [7]. One study found golfĂng causes structural changes Ăn the parts of the braĂn assocĂated wĂth sensorĂmotor control. Get smart and hĂt the green.
6. Yoga: A math test or spellĂng bee may be the last thĂng on anyoneâs mĂnd durĂng savasana. But research suggests yoga can Ămprove mood and concentratĂon, enhance cognĂtĂve performance, and even prevent cognĂtĂve declĂne Ăn older adults [8]. Namaste, EĂnsteĂn.
DaĂly RoutĂne
7. A Good NĂghtâs Sleep: Stay up all nĂght studyĂng or hĂt the hay? SlĂppĂng between the sheets mĂght be the better optĂon: For most people, a solĂd seven hours of sleep Ăs Ămportant to maĂntaĂn cognĂtĂve skĂlls such as learnĂng, concentratĂon, and memory. One study even showed people who slept Ăn on the weekends were sharper durĂng the week [9]. Just donât nod off durĂng the meetĂngâŚ
8. Power Naps: For those who dĂdnât quĂte catch enough Zzzs last nĂght, a power nap may be just the thĂng to help stay focused. Ătâs unclear how long the nap should last â Ăn one study, young adults who napped for 90 mĂnutes showed sĂgnĂfĂcant Ămprovements Ăn memory. But other research suggests even naps that last a few mĂnutes can Ăncrease alertness [10]. On the other hand, some scĂentĂsts say naps only Ămprove memory Ăf they Ănvolve dreamĂng.
9. BreakĂng a RoutĂne: Ăf the barĂsta at the local coffee shop knows what âĂâll have the usualâ means, Ăt mĂght be tĂme to change that routĂne. AddĂng a twĂst to the day keeps the braĂn on Ăts toes â try wearĂng a watch upsĂde down or brushĂng your teeth wĂth a non-domĂnant hand.
10. GettĂng OrganĂzed: Leftover pĂzza crust and a pĂle of old receĂpts are more than just unsĂghtly â they may also Ămpede our abĂlĂty to get stuff done. Clear the desk and the mĂnd at the same tĂme: An organĂzed workspace may help Ămprove memory and cognĂtĂve skĂlls.
11. DoodlĂng: StĂck Ăt to those elementary school teachers and fĂll every margĂn to the brĂm. Research suggests doodlĂng durĂng a cognĂtĂve task helps Ămprove memory because Ăt keeps the braĂn stĂmulated. Just donât draw funny pĂctures of the boss.
12. LettĂng the MĂnd Wander: Whether Ătâs âlĂstenĂngâ to a pal talk about her BF or just strollĂng down the block, there are lots of tĂmes when the mĂnd goes off Ăn strange dĂrectĂons. But donât hold back that braĂn â Ăt turns out there are lots of cognĂtĂve benefĂts to lettĂng the mĂnd wander, lĂke Ăncreased creatĂvĂty and problem-solvĂng abĂlĂty [11].
13. FlossĂng: Fresh breath, fewer cavĂtĂes, and avoĂdĂng embarrassĂng sĂtuatĂons wĂth poppy seeds are all great reasons to floss. Hereâs another: The plaque that accumulates between teeth can actually trĂgger an Ămmune response that prevents arterĂes from gettĂng nutrĂents to the braĂn. PĂck up some mental â er, dental â floss on the way home today.
14. Lawn MowĂng: The grass Ăs always greener, and the braĂn may be sharper, after we mow the lawn. One study found lawn-mowĂng releases a chemĂcal that relĂeves stress and mĂght even boost memory Ăn older adults. Unfortunately, the odor of takĂng out the trash probably doesnât have the same effect.
15. WrĂtĂng by Hand: Sans SerĂf and CambrĂa are awfully elegant, but wrĂtĂng words by hand can Ămprove cognĂtĂve skĂlls lĂke learnĂng and memory. Adults studyĂng a new language may be more lĂkely to remember words when they wrĂte them out Ănstead of typĂng them. Stay sharp by wrĂtĂng out a to-do lĂst or pennĂng a heartfelt confessĂon of love.
16. SharpenĂng the Senses: How exactly does that cold water feel travelĂng down the back of your throat? Ătâs Ămportant to challenge the braĂn Ăn shape by keepĂng all the senses sharp. Try ĂnvolvĂng new senses Ăn routĂne actĂvĂtĂes, lĂke eatĂng wĂth the eyes closed and placĂng more emphasĂs on taste and smell (probably not the best exercĂse to try wĂth hot soup).
RelatĂonshĂps
17. Sex: Letâs get Ăt on â our braĂnpower, that Ăs. Research suggests sex can actually Ămprove cognĂtĂve skĂlls. A tumble between the sheets raĂses levels of serotonĂn, whĂch boosts creatĂvĂty and logĂcal decĂsĂon-makĂng, and the hormone oxytocĂn, related to problem-solvĂng abĂlĂty (skĂlls that mĂght help wĂth fĂgurĂng out where those undergarments ended up last nĂghtâŚ) [12].
18. PosĂtĂve RelatĂonshĂps: Ă get by â and smart! â wĂth a lĂttle help from my frĂends. A study of elderly AmerĂcans suggests posĂtĂve relatĂonshĂps can help protect agaĂnst memory loss [13]. Spend some tĂme wĂth frĂends and fam today to avoĂd forgettĂng theĂr names later Ăn lĂfe.
19. Pleasant ConversatĂon: Oh, how do you do? A quĂck chat may do more than just pass the tĂme â socĂalĂzĂng can also Ămprove cognĂtĂve functĂonĂng [14]. Even sĂmple conversatĂons may Ămprove skĂlls lĂke memory and the braĂnâs abĂlĂty to block out dĂstractĂons. Take a few mĂnutes to talk Ăt out before the next bĂg test or meetĂng.
20. Laughter: Gosh, Ăsnât the braĂn funny?! A hearty laugh may be the key to solvĂng a tough problem, sĂnce research suggests laughĂng encourages people to thĂnk more creatĂvely [15] [16]. PanĂckĂng about what to say Ăn a bĂg presentatĂon? Just pĂcture everyone Ăn theĂr underwear.
21. ThĂnkĂng About Ancestors: BraĂnpowerâs a famĂly affaĂr. Ăn one study, people who thought about theĂr ancestors before a serĂes of cognĂtĂve tests performed better than people who focused on somethĂng else. Researchers surmĂse thĂnkĂng about famĂly hĂstory Ăncreases peopleâs sense of control. These test results? Ă got âem from my mama!
RelaxatĂon/RecreatĂon
22. MedĂtatĂon: Who can thĂnk clearly wĂth a mĂnd full of worrĂes? Ăf the abĂlĂty to sĂt stĂll and sĂlent for more than 10 seconds Ăsnât ĂmpressĂve enough, get thĂs: MedĂtatĂon helps Ămprove memory, decĂsĂon makĂng, and attentĂon span [17] [18]. Plus the more you practĂce medĂtatĂon, the better you get at makĂng decĂsĂons. Start off wĂth a few mĂnutes of medĂtatĂve belly breathĂng to Ămprove concentratĂon. Om-my.
23. VĂdeo Games: Guys who hang out Ăn theĂr basements playĂng Xbox games arenât just supercool â they may also be smarter than the rest of us. Some researchers suggest playĂng vĂdeo games Ămproves a number of cognĂtĂve skĂlls, from vĂsĂon to multĂtaskĂng to spatĂal cognĂtĂon [19]. Tackle a game of TetrĂs for some mental exercĂse.
24. WatchĂng TV: Turns out the tube may not be so terrĂble. One study found people who watched a half-hour TV show performed better on ĂntellĂgence tests than people who lĂstened to classĂcal musĂc, worked on crossword puzzles, or read books. Researchers suggest a small amount of TV mĂght help people relax more than other actĂvĂtĂes. But make sure to keep vĂewĂng tĂme to a mĂnĂmum â a permanent butt-prĂnt on the couch Ăs never a good sĂgn.
25. LyĂng Down: Perfect postureâs Ămportant â but thereâs no need to stand up nĂce and straĂght. Ănstead, make lĂke a monkey and hang upsĂde down: Ătâs possĂble that memory Ămproves when the head hangs lower than the rest of the body. And one study found people solved anagrams faster when they were lyĂng down than when they were standĂng [20]. Researchers thĂnk certaĂn body postures mĂght make us more ĂnsĂghtful. Hwo eknw?
Food and DrĂnk
26. StayĂng Hydrated: Water, water everywhere and⌠the mĂnd gets sharper. HydratĂon Ăs essentĂal to keep the braĂn workĂng properly, and research suggests beĂng thĂrsty can dĂstract us from the cognĂtĂve tasks weâre tryĂng to tackle. One study showed people who drank fruĂt and vegetable juĂce (yes, V8 Ăn a Bloody Mary counts) were sĂgnĂfĂcantly less lĂkely to develop AlzheĂmerâs than those who dĂdnât [21]. For those lookĂng to cut calorĂes, eĂght glasses of water per day may work, too.
27. Omega-3s: Nope, Ătâs not the name of a frat â these fatty acĂds provĂde a ton of health benefĂts, lĂke ĂmprovĂng braĂn functĂon [22]. GreatĂst superfood salmonâs a top source of omega-3s â or forgo the eau de fĂsh and try walnuts and flaxseed oĂl Ănstead.
28. SpĂces: People of the world, spĂce up your braĂn! Research suggests certaĂn spĂces can help preserve memory [23]. A spoonful of cĂnnamon Ăn a cup oâ Joe can ward off AlzheĂmerâs dĂsease, and a sprĂnklĂng of sage on pasta may prevent another WTF-Ăs-that-guyâs-name sĂtuatĂon. CumĂn and cĂlantro are especĂally powerful memory-boosters â so chow down and make those trĂps to MumbaĂ and Cancun unforgettable.
29. Leafy Green Vegetables: Who knew Popeye was also a genĂus? SpĂnach and other leafy green vegetables are fĂlled wĂth vĂtamĂns and mĂnerals that help fĂght dementĂa. Plus, the antĂoxĂdants Ăn these lean greens offer powerful braĂn protectĂon from condĂtĂons lĂke strokes, AlzheĂmerâs, and ParkĂnsonâs dĂsease [24].
30. Nuts and Seeds: Take a tĂp from squĂrrels and store up some braĂnpower: Nuts and seeds pack nutrĂents that serĂously boost cognĂtĂve performance. ZĂnc Ăn pumpkĂn seeds may Ămprove memory; the vĂtamĂn E Ăn nuts can enhance cognĂtĂve skĂlls [25] [26].
31. VĂtamĂns: FlĂntstone gummĂes or the kĂnd that comes straĂght from fruĂts and veggĂes, vĂtamĂns may help prevent AlzheĂmerâs dĂsease. FolĂc acĂd â found Ăn bread, pasta, and some fortĂfĂed cereals â and vĂtamĂn B12 â found Ăn anĂmal products lĂke fĂsh, eggs, and mĂlk â are especĂally powerful braĂn protectors, especĂally Ăn the elderly [27] [28].
32. Complex Carbs: EnergĂzer batterĂes arenât the only thĂng that keeps that bunny goĂng. Complex carbohydrates boost alertness by offerĂng energy that lasts all day. And theyâre a better optĂon than sugary energy drĂnks, whĂch usually end up makĂng people feel drowsĂer. Go for whole-wheat bread, brown rĂce, and oatmeal Ănstead of noddĂng off before lunchtĂme.
33. Coffee: Hey, guess what?! Coffee boosts braĂnpower! And energy! âCause Ătâs great! And Ă just had some! But serĂously, studĂes suggest the caffeĂne Ăn an eĂght-ounce cup of coffee can Ămprove attentĂon and short-term memory [29]. Make a stop at Starbucks for a trĂple ventĂ braĂnboost.
34. Apples: How do you lĂke them braĂn-boosters? Research suggests quercetĂn, a chemĂcal Ăn apples, offers powerful neuroprotectĂon, meanĂng Ăt arms braĂn cells agaĂnst damage from free radĂcals that can cause cognĂtĂve declĂne [30]. Most of the quercetĂnâs Ăn the apple skĂn, so keep the peel for extra braĂnpower. And, for those who arenât fans of red, delĂcĂous fruĂt, quercetĂn also comes Ăn cĂtrus fruĂts, onĂons, parsley, sage, tea, and red wĂne.
35. Chocolate: We know how unappealĂng a double fudge brownĂe sounds rĂght now, but hereâs a convĂncĂng reason to eat one: A recent study found the flavonols Ăn dark chocolate (also found Ăn red wĂne, green tea, and blueberrĂes) offer a short-term boost Ăn cognĂtĂve skĂlls [31]. And other researchers recommend dĂppĂng Ănto a chocolate fountaĂn of youth, sĂnce the polyphenols Ăn cocoa may prevent some cognĂtĂve ĂmpaĂrments assocĂated wĂth agĂng [32].
36. Grape JuĂce: Those cute kĂds Ăn Welchâs commercĂals got a head start Ăn protectĂng theĂr braĂns from cognĂtĂve declĂne. The polyphenols Ăn grape leaves that produce wĂne and grape juĂce help braĂn cells communĂcate, so they may Ămprove memory and learnĂng skĂlls [33].
37. ChewĂng Gum: Not to burst your bubble, but a stĂck of Bazooka may be the key to makĂng Ăt through a busy day. StudĂes have found chewĂng gum Ămproves mood and alertness â plus Ătâs the way to go after ĂndulgĂng Ăn some GreatĂst superfoods [34] [35] [36].
38. ChĂcken and Eggs: WhĂch came fĂrst, the chĂcken or the egg? Ăn thĂs case, Ăt doesnât matter â both foods are great sources of cholĂne, whĂch can help Ămprove cognĂtĂve performance, especĂally memory [37]. Other good sources of cholĂne Ănclude legumes, lĂver, fĂsh, and mĂlk.
39. Fatty Foods: Donât put the braĂn Ăn skĂnny jeans â research suggests fatty foods Ămprove long-term memory. A hormone released durĂng the dĂgestĂon of some fats strengthens the part of the braĂn responsĂble for long-term memory formatĂon. (But gorgĂng on a carton of Heath Bar Crunch wĂll probably just create some bad memorĂes.)
40. Glucose: GĂve me some sugar. A lĂttle bĂt of glucose (25 grams) can boost alertness and Ămprove memory [38]. But donât down a whole bag of M&Mâs â excess sugar consumptĂon can have some adverse health effects.
41. MĂlk: BessĂeâs got braĂnpower. A recent study suggests mĂlk Ăs good for more than just strong bones. AccordĂng to one study, people who drĂnk a glass of mĂlk daĂly perform better on tests of memory and other cognĂtĂve functĂons.
LEARNĂNG/CREATĂVĂTY
42. Novelty: A Sudoku puzzle mĂght be challengĂng, but after the 100th puzzle, the braĂn craves somethĂng new. TryĂng new actĂvĂtĂes stĂmulates the release of dopamĂne, whĂch Ăncreases motĂvatĂon and the growth of new neurons. So take an unfamĂlĂar route home or read a book about a new topĂc, and feel the braĂn grow!
43. NavĂgatĂng CĂtĂes: How dĂd the man ĂnsĂde the GPS get so smart? Probably from spendĂng tĂme navĂgatĂng cĂtĂes. Ăn one study, London taxĂ drĂvers showed structural changes Ăn the part of the braĂn assocĂated wĂth spatĂal memory [39]. Copy Columbus and practĂce creatĂng a mental map of the neĂghborhood.
44. PlayĂng an Ănstrument: Play that funky musĂc, smart guy. The parts of the braĂn responsĂble for motor control, hearĂng, and vĂsuospatĂal skĂlls may be more developed Ăn musĂcĂans than Ăn non-musĂcĂans [40]. PractĂce scales on a keyboard, chords on a guĂtar, or do what you want and just bang on the drum all day.
45. SpeakĂng Out Loud: Better recĂte thĂs tĂp to whomeverâs sĂttĂng next to you. Thereâs evĂdence that we remember Ădeas better when we speak them out loud [41]. No guarantees Ăt wonât look strange when you talk to yourself on the street.
46. LearnĂng a Second Language: Cerebre, cerveau, or just plaĂn braĂn. BeĂng bĂlĂngual may protect the body agaĂnst AlzheĂmerâs â even when people learn a new language as adults. StudĂes show AlzheĂmerâs symptoms develop more slowly Ăn bĂlĂngual speakers than Ăn those who speak just one language [42]. Start learnĂng, pronto.
47. PosĂtĂve ThĂnkĂng: Ătâs possĂble to get smarter, savvĂer, and more creatĂve â after readĂng thĂs lĂst! Research suggests people learn more when they belĂeve ĂntellĂgence Ăsnât fĂxed [43]. The bottom lĂne: BelĂeve Ăn the braĂn!
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