What steps are you taking to improve your brain fitness? Are you experiencing greater clarity and focus? Maybe it’s time to explore your MEDs: meditation, exercise and diet.
Wouldn’t it be nice to have a true brain enhancement pill that could increase our health, wellness and performance? Oh, I’ve seen the movies. And I’m reading some of the studies on the subject. But the truth is, we’re just not there, yet.
While research reveals that nootropics benefit cognition, learning and mental clarity, they don’t actually improve intellect or IQ. If you’re not familiar with nootropics, they are a class of substances (natural or synthetic) comprised of vitamins, minerals, amino acids, fatty acids, antioxidants and other herbal ingredients. Nootropics can have some effect on our memory, thinking or other brain functions, but, more non-biased studies (non-brand or product related) must be conducted. In the meantime, we do know that diet, exercise and meditation are key to higher brain function. They are the basis for brain fitness.
The Importance of Diet and Exercise
In a perfect world, we’d get all the vitamins and minerals we need through a healthy diet of a wide-range of plants that fight inflammation. You see, science has linked many diseases, including those affecting our brain health, with chronic inflammation. According to an article published by Harvard Health Publishing (November 2018) choosing the right anti-inflammatory foods reduces your risk of illness. These include:
- Tomatoes
- Olive oil
- Green leafy vegetables: spinach, kale and collards
- Nuts: almonds and walnuts
- Fatty fish: salmon, mackerel, tuna and sardines
- Fruits: strawberries, blueberries, cherries and oranges
If you’re looking to improve your brain fitness, consider the Mediterranean diet: it’s high in vegetables, fruits, nuts, whole grains, fish and healthier oils. And of course, avoid processed foods, or those high in sugar. Researchers are finding greater evidence linking poor brain health to sugar. So while it might give your brain an initial surge, it’s not the best tool. Instead, give yourself a boost with exercise.
You see, exercise increases activity in parts of the brain that have to do with executive function. Not only that, exercise promotes the growth of new brain cells. The key is to push yourself (with approval from your health care professional): reach your target heart rate for a period of 20-minutes, up to a minimum of 150 minutes/week. Why? Aerobic exercises increases blood flow to the brain, reduces stress and improves mood. And, if you are actually enjoying the activity, this only improves your outlook.
I love pickleball. It’s a way to exercise, enjoy the company of others and engage in a little friendly competition. And, I’m finding there are a few places I can do this, safely. I also love kayaking. For me, it’s a way to exercise, engage with nature and meditate.
Meditation for Brain Fitness
I’ve written about this topic before, but it’s worth repeating. The beneficial effects of meditation for brain fitness are the result of changes in underlying brain processes. Through MRI (fcMRI) scanning, researchers with the National Institutes of Health found that Mindfulness-Based Stress Reduction (MBSR), a form of meditation, alters intrinsic connectivity networks (ICNs).
MBSR is an attention-training technique that focuses on present moment internal and external experience. It includes breath awareness, body awareness (scanning) and attention to the impermanence of sensory experience.
After eight weeks of MBSR training and practice, researchers identified changes in the subject’s brains reflective of a more “consistent attentional focus, enhanced sensory processing, and reflective awareness of sensory experience.”
What about you? What steps are you taking to improve your brain fitness? How do you engage in activities that push you, and are also enjoyable? I’d love to hear from you. I can be reached here, on LinkedIn, or give me a call: 561-582-6060.
