Contrary to the myth, we do use more than 10% of our brains every single day. In fact, scientists say we use all of it. But why is it so hard to stay focused and productive if we are using all of our brain capacity? It comes down to how we use that brain power. Just as your legs can be used to walk or to sprint, your mind can be switched to autopilot, or can be engaged in mental athleticism.
If you have been battling to engage your brain, there are some simple tips to help you improve your brain power, engage your mind, and excel at life and at work. Improving your brain power and keeping your brain healthy will help you to solve more efficiently, generate new ideas, and process data more quickly. Supporting your brain health will help you achieve goals now, but it will also help your brain to stay healthy long-term, decreasing the chances of early-onset conditions like dementia.
What can you do to improve brain power?
We’ve rounded up the top suggestions from leading psychologists and neurologists for improving brain power. All of these tips can be implemented easily into your life to help you maximise your brain functionality. Our top tips are:
- Physical exercise
- Eat brain foods
- Get some sun
- Sleep well
- Learn something new
- Listen to music
- Read more
- Learn how to rest
1. Physical Exercise
It’s easy to think of exercise or physical activity as something for the body and not the brain, but as you exercise you increase blood flow to the brain, which delivers more oxygen and nutrients – the things your brain needs to work optimally. Exercise leads to the development of new nerve cells and increases the connections between brain cells to improve brain function.
Some studies found that those who exercised for more than 30 minutes, three times a week had better memory and improved cognitive function after 12 weeks than those who hadn’t done any exercise.
Research suggests that cardio activity is particularly good to maintain brain function and lessen the likelihood of a decline in mental function, or even the risk of developing Alzheimer’s disease, so incorporating running, cycling, swimming, active sports, or dance into your weekly routine can improve your physical health as well as your brain health.
2. Eat brain foods
We all know that food plays an important role in how we function. This is no different for our brains. Antioxidants, essential fatty acids, healthy fats and vitamin E are all essential to healthy functioning brain cells and for slowing cognitive decline. Instead of grabbing an unhealthy snack from the vending machine, stick to nuts, berries, wholegrains, fish, and avocados. The Mediterranean diet is a good healthy diet option in terms of general eating habits.
And it’s ok to treat yourself to a glass of red wine too – moderate consumption has been linked with healthy cognitive function. However, don’t accompany your glass of red with a cigarette as these undoubtedly have negative effects on brain health and are likely to lead to cognitive impairment.
Poor diet is also a factors in high blood pressure which can contribute to a decline in brain function, including memory loss and a decline in thinking skills, and the development of dementia
3. Get some sun
The easiest and healthiest way for your body to absorb vitamin D is through sun exposure. Vitamin D helps to regulate your mood and strengthens bones, teeth, and muscles. But vitamin D also slows down natural brain deterioration that comes with age. By ensuring you are getting enough vitamin D, you are helping your brain to perform better and age slower.
4. Sleep well
Have one bad night’s sleep and you will know that sleep is vital to brain functioning. It may be tempting to stay up late to work on reports or meet deadlines, but the quality of your work in the long run will suffer.
Sleep is your brain’s chance to consolidate information and build memory. Without enough sleep, your frontal lobe (the part of your brain responsible for memory and executive functioning) starts to shrink. Ideally, adults should be getting between 6-8 hours of sleep every night and waking up early. Early rising has been linked with success and productivity. If you have any sleep-related issues, such as sleep apnea, you should seek help from a qualified healthcare professional.
5. Learn something new
Your brain is like a muscle. If you do the same thing with it constantly then it will start to only be able to do that one thing. But if you challenge it, and change the movement, and try something new, you are building up strength and flexibility.
Learning something new doesn’t have to be academic either. If you get to the end of the day and are desperate to not think about work, try learning a new skill like a musical instrument, a craft, or a tactical game.
Crosswords or online puzzles can be a great way to think tactically and compete while not feeling like you’re doing work. You can also incorporate brain training activity, whether through mental puzzles or even creative outlets like painting or other arts and craft activities. Studies have found that crossword puzzles, for example, can help improve cognitive function in those already with some form of mild cognitive impairment.
6. Listen to music
Music is a unique brain stimulant because it activates multiple parts of the brain unlike most other things. Working with music on, enjoying music, or playing music can all help to stimulate your brain and enhance general cognitive functioning. Music memory is the last thing to go when people suffer from conditions such as dementia, so by linking music to other activities, you are also embedding certain brain functions more deeply into your subconscious.
7. Read more
Reading is good for so many things. People read to relax or to learn, to motivate themselves, or to escape from the realities of life. But reading has another benefit: brain building. The process of reading requires your brain to process large amounts of information in a unique way. It helps to stimulate different parts of your brain as you process, visualise, empathise, learn, and remember plot lines and characters. It doesn’t matter what genre you’re interested in, just the act of reading can help boost your brain power.
8. Learn how to rest
Just like every other part of your body, your brain needs a chance to rest. Although some stress is necessary for healthy brain function because it helps with decision-making, problem solving, and response times, too much stress can become toxic for the brain as cortisol builds up. Learning how to let your brain rest and getting a good night’s sleep can be one of the healthiest things you can do for it. Putting your feet up to rest at the end of a long day doesn’t help your brain if you’re still thinking about work.
If you’re struggling to rest, try some relaxation techniques such as mindfulness, mediation, or yoga. Alternatively, try some new hobbies or sports. Switching to a new activity that you enjoy and that allows you to use a different part of your brain or “switch off” from work pressures will help your brain detox and stay healthy.
Cognitive health conclusions
There are many ways in which people can minimise the risk factors when it comes to brain health and slowing or minimising cognitive decline. Incorporating brain exercises, physical activity, and making dietary changes to lower blood pressure can all have an impact on cognitive skills, mental focus and the brain’s ability to function well.
Even older adults who introduce some moderate aerobic activity, alongside some of the main tips mentioned above, can enhance memory function and improve their mental well being. By learning new skills, brain connections can be strengthened as multiple areas of the brain will be worked.
