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50 Things You Can Do to Exercise the

Brain and Improve its Health and


Functionality

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The brain is the seat of all vital functions in the human body. How well you nourish it will
determine how well you will function in your life. Although the composition and capacity of the
human brain are far beyond complex, taking care of it is really not that difficult. And taking care
of your brain and improving its health is essential to living a healthy and happy life. Here are 50
things you can do to exercise the brain, and optimize and improve your brains health and
function. Many of these things are seemingly basic and very obvious, but are just as important.

1) Meditate.

Its really difficult to think clearly when your mind is full of worries, and that is why meditation
helps in promoting brain health. Meditation helps decrease anxiety by having the person sit still
and breathe deeply. Aside from decreasing ones worries, meditation was also found to improve
memory, attention span and decision-making. According to Luders, et. al., meditation
practitioners have been found to have a greater ability for cognitive functioning because of
increased gyri formation (folds that increase the surface area of the brain).
Source

2) Feed your brain with a good dose of Omega-3.


Many experts say that fish is the ultimate food for the brain because of its omega-3 content.
These essential fatty acids have anti-cancer and anti-inflammatory properties, and are thought to
reduce the incidence of hemorrhagic stroke. Research studies also suggest its effect on
improving brain function. According to Gomez-Pinilla, omega-3 fatty acids increase levels of
molecules important for neuroplasticity such as the brain-derived neurotrophic factor (BDNF), a
neurotrophin that regulates the survival, growth and differentiation of nerve cells.

3) Do N-Backs
N-back tasks are a series of performance tasks used as an assessment tool in cognitive
neuroscience to evaluate a certain area of the short-term memory. Considered as the
cornerstone brain-training exercise, the n-back task is also considered as a method to boost fluid
intelligence. It requires a person to mentally juggle several things simultaneously.
Through a number of experiments have been conducted over the past decade, Susanne Jaeggi
of the University of Maryland, College Park, and others have found that participants who train
with n-back tasks over the course of approximately a month for about 20 minutes per day not
only get better at the n-back task itself, but also experience transfer to other cognitive tasks on
which they did not train. The effects generalize to important domains such as attentional control,

reasoning, reading, or mathematical skills, Jaeggi says. Many of these improvements remain
over the course of several months, suggesting that the benefits of the training are long lasting.
There are several good n-back apps on both the Android and Apple marketplace; the one I use
is Brain N-Back.
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4) Eat leafy vegetables.


Spinach not only did make Popeye strong; it also made him think more clearly. Spinach and
other leafy green vegetables contain essential vitamins and minerals that help prevent dementia.
And just like spices, these foods are rich in polyphenols that shield the brain from injury and
disease. The antioxidants found in leafy greens have also been associated with preventing the
recurrence of strokes and the delaying of symptoms of Parkinsons and Alzheimers disease.
Source

5) Integrate nuts into your diet.


If only squirrels can talk, they could have said that it only takes nuts to boost your brain power.
Nuts and seeds are packed with zinc that greatly enhances cognitive performance. A group of
physicians at the Duke University Medical Center, North Carolina have studied the effect of zinc
on the transmission of impulses in the brain, and discovered that zinc enhances nerve function
by regulating the plasticity of synapses (gaps in between neurons that serve as areas of impulse
transmission). In addition, nuts and seeds contain vitamin E: a powerful antioxidant that
enhances cognitive skills.
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6) Eat foods containing Folic Acid and B12.


Bread, pasta, and some fortified cereals contain folic acid which regulates neurotransmitter
activity and promotes brain development. Aside from these, fish, eggs, and milk contain vitamin
B12 that protects brain tissue from disease and injury. A study by Tangney et. al. investigated the
effects of vitamin B12 to cognition using MRI cross-sectional examination, and they discovered
that B12 preserves cognitive ability by preventing cerebral infarcts (brain death).
Source

7) Load up with complex carbs.


Aside from the lack of oxygen, insufficient glucose intake is another reason why people have
difficulty thinking and concentrating. The brain needs glucose for its metabolism. The intake of
complex carbohydrates increases alertness by breaking down glucose into adenosine
triphosphate (ATP). Aside from taking energy drinks, go for food that offers energy for the whole
day like whole-wheat bread, oatmeal, and brown rice.
Source

8) Drink coffee.
Coffee is a natural stimulant that activates the sympathetic nervous system, the part of the brain
that speeds up cognitive functioning. On top of that, coffee is rich in antioxidants that are
responsible for promoting the recovery of your neurons against injury and stress. Research

studies show that an 8 oz.-cup of coffee is just enough to optimally improve attention and shortterm memory. Feeling drowsy? Make a stop at Starbucks and get a triple venti mocha
frappucino! Top it with a little cinnamon or nutmeg for some extra boost.
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9) An apple a day keeps memory loss at bay


Never underestimate the power of this classic fruit. Research suggests that quercetin, a chemical
found in apples, has neuroprotective properties against cell damage. Most of quercetin is in the
apple skin, so make sure you eat them as well. Aside from apples, quercetin is also found in
citrus fruits, parskley, sage, onions, red wine, and tea.
Source

10) Navigate cities.

Do you know why taxi drivers seem to know all the streets and places? Its because they have a
highly developed spatial ability. There are nine types of intelligence, and one of them is spatial
intelligence, which involves the ability to map ones environment. Woollett and Maguire studied
this ability with London taxi drivers (as compared to bus drivers), and they found through
neuroimaging studies that taxi drivers display structural changes in the portion of the brain that is
involved with spatial memory moreso than the control group (bus drivers). The reason this is
because taxi drivers have to use their brains to navigate their cities and find routes whereas bus
drivers travel a set route. So next time you wanna go somewhere and are tempted to use the
GPS, try to navigate without it instead.

11) Fight brain aging with grape juice.


Those children who appeared in Welchs commercials sure got a head start in preventing
cognitive decline. Just like chocolate, grape juice contains polyphenols that enhance
communication of neurons, memory, and learning abilities. In a study conducted by Krikorian et.
al., it was found through magnetic resonance imaging that elderly people who regularly drink
grape juice demonstrate improved short-term memory.
Source

12) Chew gum.


Do you think Michael Jordan knows that his habit of chewing gum while playing basketball
improves his alertness? Whether he knows it or not, chewing gum does help. According to the
Center for Occupational and Health Psychology at Cardiff University, there is evidence that
chewing gum improves aspects of cognitive function, mood, along with selective and sustained
attention. Another study explored the effects of chewing gum on memory, mood, learning, and
performance, and showed that chewing gum increases alertness and intellectual performance.
In addition to improving cognitive function, chewing gum is also a great stress reliever.
Source

13) Power up with chicken and eggs.


Whichever came first doesnt really matter in this case both foods are great sources of choline,
a precursor molecule of acetylcholine. Acetylcholine is a vital neurotransmitter that regulates
body functions and improves memory and cognitive performance, a deficiency of which is
associated with degenerative disorders like Alzheimers disease. In addition, it is also linked with
the prevention of neural tube defects in fetal development, anxiety, and depression.
Source

14) Eat dark chocolates.


Aside from its high sugar content, chocolate contains flavonols that give a short-term boost in
cognitive skills. In addition, polyphenols in cocoa are found to prevent cognitive impairment of
aging people. Bisson et. al. studied the long-term effects of cocoa polyphenolic extract on
cognitive performance of aging mice, and they observed that the treated mice displayed
increased thinking abilities when they were subjected to different environmental stimuli.
Sugar intake of not more than 25 grams can boost alertness and improve memory. Glucose is an
essential nutrient for metabolism and a primary energy source for the brain, deficiencies of which
result in many neurologic symptoms like loss of consciousness, impaired thinking ability, and
memory loss. So, in place of other unhealthy, sugary delights, go for a bar of dark chocolates to
satiate your sweet tooth and keep your brain healthy at the same time.
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15) Drink milk.


A glass of milk daily can help you boost your memory and thinking skills. A research article
published in the International Dairy Journal reveals that adults who drank milk at least five or six
times a week displayed better memory than those who rarely drank them.
Source

16) Do regular cardio.


Physical exercise doesnt just benefit your body, but your brain as well. Aerobics are an excellent
routine to improve circulation and oxygen delivery to your brain cells. Henriette van Praag, a
researcher at the Neuroplasticity and Behavior Unit of the National Institute of Health in
Baltimore, emphasized the accumulating evidence of the profound benefits of exercise to the
brain. Aerobic exercises not only enhance learning and memory; they also prevent and delay the

loss of cognitive function. So the next time you need to rev up your brain for an exam, go and do
some jumping jacks and aerobic exercises.
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17) Put on some muscle.

Pumping up some weights doesnt just tone and add bulk to your muscles; it improves your
mental capacity as well. In a study conducted at the Psychobiology and Exercise Research
Center in Sao Paolo, Brazil, researchers found that spatial memory and cognitive functioning
improve with resistance exercise and aerobics through the increased activity of the brain-derived
neurotrophic factor (BDNF) a substance that controls nerve cell growth. Not only that,
resistance exercise is also associated with the formation of new nerve cells (neurogenesis). So
when youre lifting weights, keep in mind that youre also pumping up for your brain.
Source

18) Dance.

http://500px.com/photo/30830031

A study published in the New England Journal of Medicine was conducted to determine if theres
a relationship between leisure activities (including dancing) and the likelihood of dementia among
elderly people. Although there is no evidence yet that dancing directly decreases the risk, the
people who routinely dance seem to experience less behavioral symptoms. In addition, dancing
is found to improve coordination and planning. Looking for something to boost your brain? Get it
on the dance floor!
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19) Take up golf.


This sport didnt just help Tiger Woods tone his arms; it developed his coordination and spatial
differentiation, too. A study was conducted at the Institute of Psychology at the University of
Zurich to see if golf induces the formation of new nerve cells. Using neuroimaging studies, they
discovered that there were structural changes in gray and white matter of the parieto-occipital
area of the brain (the areas involved with spatial orientation and coordination) when the test

subjects played golf. The research also established that the intensity of golf training also
increases these structural changes.
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20) Listen to music while exercising.

People just get hyped when they listen to their favorite music while exercising, and people like
Miranda Kerr even have a routine playlist for every exercise circuit that she does. Music doesnt
just motivate; it stimulates cognitive functions as you exercise as well. Charles Emery, a
professor of psychology at Ohio State University, studied the combined effects of music and
short-term exercise on mental exercise, and found that heart patients demonstrated improved
verbal fluency after listening to music and exercise.

21) Mow the lawn


A study published by the UK Telegraph Company presents evidence that lawn mowing helps
release a chemical that boosts memory and relieves stress in the elderly. Lawn mowing is also
an excellent way to exercise, helping your brain get the right amount of nutrients and oxygen.
Source

22) Doodle

http://blog.hankplayer.com/

Your teacher back in high school may have fed you with the notion that doodling, instead of
taking down notes, is a purely mindless activity. However, some experts disagree and claim that
students doodle because of their need to stimulate the brain. Even the worlds most prominent
leaders can attest to that. In 2005, former British Prime Minister Tony Blair attended a world
economic forum, where he participated in a panel with Bill Clinton, Bill Gates, and U2 frontman,
Bono. After the panel, journalists were surprised to see that the papers near his seat were
covered with doodles.
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23) Let your mind wander.


There are times when your mind just wants to drift away. This isnt actually bad. In fact, experts
say that you shouldnt hold back your mind from wandering because it gives way to cognitive
benefits such as increased creativity and problem-solving ability. In a study conducted at the
Department of Psychological and Brain Sciences in the University of California, researchers have
discovered that prospective mind wandering improves memory and stimulates autobiographical

planning. So whether its thinking about your past romantic affairs or your previous
misadventures, just let your mind go wandering its perfectly healthy.
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24) Eat less


A new study has proven that cutting back your caloric intake doesnt just help you lose weight; it
also lowers your risk to developing neurodegenerative diseases. In fact, researchers from the
Massachusetts Institute of Technology (MIT), spearheaded by Johannes Graff, experimented
their theory on mice that have been purposely engineered to undergo rapid neurodegeneration.
They restricted the caloric intake of a certain group of mice by up to 30 percent and fed the rest
with the normal amount of food.
Three months thereon, the mice were tested to see if the experiment had any effects on their
memory and learning skills. The mice that were given a normal diet were observed to have
significant decline in both cognitive areas, whereas those whose caloric intake was restricted
showed none. Moreover, there is this evidence that supports that caloric restriction activates an
enzyme known as the Sirtuin 1 (SIRT1), which studies suggest that it shields the brain from ageassociated illnesses.
Source

25) Laugh more.


A hearty laugh allows a person to inhale more and increase the amount of oxygen in his brain.
Laughter and humor have been used as therapy to help psychiatric patients cope with anxiety
and depression. Research further suggests that people tend to think more creatively if they laugh
away their problems. An experiment done by Isen, Daubman, and Nowicki revealed that people
with a sunny disposition demonstrate better cognitive performance and creativity. If youre
panicking about what to do in a recitation class, try imagining everyone in their underwear.
Source

26) Play video games

Whether its a simple game of Tetris or a full-scale online RPG, playing video games have been
proven to improve a number of cognitive abilities, such as spatial orientation, vision and
multitasking. A study made by associates of the Rochester Center for Brain Imaging in New York
explored the effects of action video games on the nervous system, and they discovered that
playing video games enhances visual selective attention. In addition, research published
in Current Directions in Psychological Science found that regularly playing video games
improves reaction time and accuracy in real-life tasks. Gradually over time, video gaming is
being considered more of a mental exercise than a mere pastime.
Source

27) Play chess

In the mid 1970s, Albert Frank, a Congo-based school teacher, looked into the effects of chess
on children who took up classes for two hours each week. His study, published in the
book Chess and Aptitudes, revealed stellar results. He concluded that those students who
practiced chess exhibited enhanced verbal and mathematical skills. Frank believes that despite
the absence of verbal communication during the game, chess improves verbal skills by utilizing
all the abilities of a person, as many aptitudes or faculties of the mind are utilized whenever the
game is played.
Additionally, a study done in Venezuela shows that children who took chess classes for 4
months have increased their IQ points. This conclusion is also backed up by a 2003 study of
Murray Thompson, a Ph.D. Education student at the Flinders University in Australia. In his
research, participants who played chess also demonstrated improved IQ levels. Thompson
ascribes this to the concentration and logical thinking a chess game calls for.
Source

28) Read
The act of reading itself keeps the brain working. However, to go beyond keeping your brain
healthy and improve your brains cognitive abilities, you should strive to read difficult material; the
more difficult the material, the more your brain will be stimulated and grow. Several renowned

neuroscientists recommend reading mystery novels to increase brain capacity because of the
highly involved storylines and mystery of the plot.

29) Learn to play an instrument.


Whether its a guitar, a keyboard or a saxophone, playing instruments is just plain fun. Music is a
great way to relieve stress, relax and be entertained. More importantly, it stimulates numerous
parts of the brain: motor control, hearing, visual and spatial skills. Gaser and Schlaug examined
and compared the gray matter of brains of musicians and non-musicians by imaging procedures,
and they found multiregional differences in these areas that might be due to adaptations from
long-term learning of musical skills.
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30) Spice up your food

According to Albarracin et. al., certain spices help preserve memory and cognitive function.
Spices contain polyphenols that have antioxidant properties that protect the nervous system. In
addition, these substances have been thought to prevent various neurodegenerative diseases

such as Alzheimers disease, Parkinsons disease and amyotrophic lateral sclerosis. Cinnamon,
sage, cumin, and cilantro are powerful memory boosters that can be readily sprinkled into foods.

31) Pick up painting or sculpting

Creating and appreciating art are powerful ways to develop a healthy brain. If you engage
yourself with painting and sculpture, you get to develop new skills such as color and textural
discrimination, spatial differentiation and creative thinking.
Further reading:
7 Secrets of Highly Creative People
Source

32) Practice yoga


Yoga is a discipline that improves a persons physical, mental and spiritual well-being, and
several studies support its holistic effect. Studies have shown that practicing yoga can elevate
the brains GABA levels, a defense against depression and other mood disorders. In addition,
according to Prakash, et. al., long-term elderly yoga practitioners display superior cognitive

abilities. Other research studies have also established the effect of yoga in helping with mood
regulation and concentration.
Source

33) Drink plenty of water.


Like the rest of your body, your brain just cant function without water. Not only does water
increase oxygen levels, it keeps the brain cells hydrated. Fluid balance is also needed for the
brain to effectively transmit impulses, secrete hormones and produce neurotransmitters.
According to Dr. Corinne Allen, founder of the Advanced Learning and Development Institute, the
brain cells need twice the energy than any other cell of the body and water provides this energy
more effectively than any other substance.
Source

34) Get enough sleep.


A study by Banks et. al. was conducted to determine the effect of increasing sleep durations to
the restoration of optimal neurobehavioral functions from chronic sleep restriction, and they
found that sleep does improve thinking ability, concentration, attention and mood. Another study
made by German scientists at the University of Bamberg reveals that sleep improves memory
retention when people experience both REM and non-REM stages.
Source

35) Nap.
Naps are just the thing for people who dont get enough sleep at night. Although its difficult to
determine the sufficient nap length, taking naps nevertheless add up to sleep hours and
contributes to improving focus and memory. Lovato and Lack studied the effects of napping on
cognitive functioning, and they suggested that naps increase alertness. Although there is no
direct evidence that naps compensate for lost sleep, there is evidence that taking naps is
beneficial to the brain if one reaches the rapid eye movement (REM) stage of sleep.
Source

36) Explore the limits of your senses.


Try to eat with your eyes closed and allow yourself to concentrate on the taste of food. Limiting
your senses challenges the brain and enhances the transmission of action potentials at specific
areas of the brain.
Source

37) Track your genealogy.


In an article posted in Psychology Today, a study reveals that people who traced their roots
performed better on a series of cognitive tests than people who had other thoughts. Although the
reason is unclear, rediscovering your ancestry tend can significantly help you gain insight into the
present time.
Source

38) Solve some puzzles.

The brain always needs to be stimulated to keep it running. Solving puzzles such as Sudoku are
a great pastime that increases oxygen delivery and glucose uptake in the brain. It also stimulates
the release of dopamine which increases motivation and growth of new brain cells.
Source

39) Do self-hypnosis.
You can change your thought process and learn how to switch your focus by doing some selfhypnosis. Research shows that with self-hypnosis, a person gets to experience reduced stress,
increased tolerance to pain, and sharper thinking.
Source

40) Learn a foreign language.


Learning a new language is good for you in many ways. For one, it is known to prevent the
development of degenerative disorders like Alzheimers disease. A study conducted by Luk et. al.
reveals that the symptoms of dementia develop more slowly in bilingual speakers, and that
bilingual older adults have higher levels of cognitive control than monolingual adults

41) Nurture positive relationships.


Having positive relationships not only satisfies a persons social and emotional needs, but also
keeps him from developing mental illness. Social inadequacies and dysfunctional relationships
are associated with anxiety, the buildup of which results in depression, mood disorders, and
psychotic conditions. A study conducted by Ertel et. al. discovered that good relationships and
social integration can promote memory preservation among the elderly, and that a solid social
network predicted a reduced rate of cognitive decline.
Source

42) Engage in good conversation.


A simple conversation may do more than just pass the time or build friendships: it can also
improve memory and cognitive functioning. A systematic review done by psychology professors
at the University of Michigan explored the effects of social interaction on mental functioning, and
revealed that there is a relationship between socializing and improved cognition.
Source

43) Break a routine.


Breaking a routine helps your brain by adding some stimulus to it. It doesnt just add twist to
every single day; it makes you think and think and think. People tend to have decreased mental
activity if they do things in a usual manner, like brushing ones teeth with the dominant hand or
ordering the same food at a restaurant.
Source

44) Organize your stuff.


A messy room is a ghastly sight, and getting used to it is just not healthy for your brain. The brain
is like a machine that needs to keep moving, so a little tidying up and brainstorming where to put
your stuff will not only improve your place, but your memory and cognitive skills as well. Youll
also realize that youll decrease the likelihood of losing things when you keep your things clean
and organized.
Source

45) Learn a new skill.


Researchers have seen a set of common changes in the brain of people who are trying to learn a
new skill, and have observed in them a neural marker for the reorganization that their brains go
through as they practice or become proficient at a certain task. Researchers stated in their
journal Neurorehabilitation and Neural Repair (Vol. 27:3) that when a person becomes more
adept at a certain skill, his brain no longer has to put more effort to it. The brain then shifts from a
more controlled to a more automatic stated once a skill is learned, regardless of what the type of
training was acquired.
Source

46) Write by hand.


Most people these days dont see the benefit of writing by hand, as they have gotten more
accustomed to typing with a computer keyboard. Writing by hand helps a person develop a
kinesthetic sense by allowing the brain to process information more effectively. According to
Virginia Berninger, a professor of psychology at the University of Washington, the finger
movements made hand writing activate the large regions of the brain that are involved with
memory, language, and thinking. So when you create a to-do list, get a pen and write it down
instead of typing it.
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47) Speak out loud.

A study by MacLeod et.al. explored the production effect (the act of saying a word aloud) and
what it does to the brain. It revealed that saying a word aloud rather than saying it silently
improves memory. So when you prepare for an exam, dont just mumble the words that you read.
Saying it aloud does make a difference.
Source

48) Think positive.


Anxiety, worry, and depression make the brain unhealthy, and people who have a negative
outlook are more prone to develop brain disorders and psychiatric conditions. If you want to
decrease the likelihood of these problems, try to see the world in a positive light. Positive thinking
improves a persons ability to learn. In fact, research studies support that positive thinking
increases a persons motivation to learn and acquire new skills.
Source

49) Quit smoking.


When you smoke, instead of feeding your brain with oxygen, youre filling it with carbon
monoxide and free radicals that decrease its cognitive ability and cause injury to the inner lining
of its blood vessels. Smoking decreases cognitive ability and poses the risk of cerebrovascular
diseases like stroke. Needless to say, smoking causes cancer.
Source

50) Avoid alcohol and drugs.

Though this is quite self-explanatory, many people still neglect the impact of drug and alcohol
abuse on their brain. A little bit of alcohol has been shown to be good for us but habitual drug

and alcohol use can potentially disrupt brain function in areas that are most crucial to retention,
cognition, judgment, and behavior control.

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