The brain, like any muscle in your body, is healthiest when it is being used, challenged, and stimulated regularly.
Research confirms that certain activities can actually build your brain by strengthening neural connections, through the process of neuroplasticity. While it is actually an umbrella term referring to many capabilities of your brain to reorganize itself, neuroplasticity is your brain’s ability to physically adapt its form and function, throughout your life in response to your environment, behavior, and internal experiences.
Neuroplasticity is the power you have to change your brain to help you.
Neuroplasticity Is How to Improve Your Brain
Science used to believe that our brains only changed during windows in childhood. While it is true that your brain is much more plastic in your early years and capacity does decline with age, plasticity happens throughout your life from birth until death.
Science has confirmed that you can access neuroplasticity for positive change in your own life in many ways at any age. Harnessing neuroplasticity in adulthood isn’t quite as simple as some of the neurohype would have you believe, but it can most definitely be accomplished and directed.
Activities Proven to Improve Your Brain
Below are five scientifically-backed brain activities that offer lasting benefits for brain optimization and cognitive function. These exercises, ranging from meditation to social engagement, can help you build a healthier, more resilient brain.
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Practicing Meditation and Mindfulness
Mindfulness meditation has been shown to increase gray matter in the brain’s hippocampus, a key area for memory, and in regions associated with emotional regulation and attention. Research highlights that meditation can lead to structural changes in the brain, enhancing cognitive functions related to memory and focus. For example, one study found increased cortical thickness in people who meditated regularly, suggesting enhanced attentional control and emotional resilience.
Science has even confirmed that meditation is not “one size fits all,” and different kinds of meditation impact the brain differently.
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Get Moving: Aerobics and Strength Training
Physical activity, particularly aerobic exercise, has been linked to neurogenesis, which is the creation of new neurons, in the hippocampus, a brain area crucial to memory. Regular exercise also boosts levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein that is like fertilizer for your brain and supports neuron health and cognitive function. Research indicates that older adults who engage in aerobic exercise experienced increased hippocampal volume and better spatial memory performance.
If it was a pill, exercise would be prescribed to everyone and for nearly every ailment. We’ve known for a long time that exercise has unparalleled power to improve your physical health. Because your body and mind are integrally connected, exercise is also one of the best things you can do for your brain and, in turn, your mental health. In fact, even strength training can have lasting cognitive benefits.
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Learning a New Skill or Language
Research shows that learning new skills, particularly complex ones like speaking a new language or playing a musical instrument, stimulates and grows your brain by forming new neural connections. When we learn new skills, the density of your myelin, or the brain’s white matter is also increased. One study showed that bilingualism improves the brain’s executive functions, including memory and attention.
Additionally, science confirms that musical training changes your brain to enhance cognitive skills such as verbal memory and spatial-temporal skills. If you’re not a musician, don’t worry. Just listening to music also has brain benefits too.
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Problem Solving or Getting Out of Your Routine
Solving math problems or engaging in mentally challenging activities activates the prefrontal cortex (PFC). The PFC is a part of the brain critical for decision-making, problem-solving, and memory. Research shows that regular mental math and problem-solving exercises can help improve working memory and enhance cognitive flexibility, a skill essential for multitasking and learning new information.
Your brain needs novelty to grow and stay challenged. Your habits may be contributing to your brain’s decline. While doing crossword puzzles and Sudoku are good, they’re not good enough because these activities ask you to recall things you already know. It’s important to kick your brain out of its comfort zone and into the enhancement zone by doing something that’s unfamiliar and mentally challenging regularly.
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Engaging in Social Activities
Humans are social animals who need contact with one another. When interacting with other people, your brain releases neurochemicals that help keep you healthy and happy. Research shows that loneliness can adversely impact you as much as high blood pressure, lack of exercise, obesity, or smoking.
Socializing is not just good for your emotional emotional health. It also has cognitive benefits. Interacting with others activates several cognitive processes, from memory recall to verbal fluency. Research found that high levels of social activity can delay cognitive decline, particularly in aging populations.
Socializing with friends and family can help decrease stress, anxiety, and depression. Having a support system and feeling a sense of belonging can improve self-worth and help you feel connected. Make the effort to connect with friends and family regularly or join a group that you’re interested in.
You Can Start to Improve Your Brain Today!
Keeping your brain healthy and agile is essential for enhancing memory, focus, and overall cognitive resilience. By incorporating these scientifically-supported activities regularly into your days, you can help your brain stay active and adaptable. Whether you’re listening to tunes, learning a new language, or having coffee with a friend, each activity can contribute to improving your brain. Try embracing some of these practices often to give your brain a workout and help keep it sharp.
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