What makes brain work better

The finding, according to study author Read Montague, Ph. Take Up Swimming Holding your breath while working out in the pool improves the flow of blood to your brain. It can also play a crucial role in how well your brain performs in different settings.

A second study conducted at Columbia and Stanford universities supports the finding. In this trial, researchers found that teenagers who had the most self-confidence—including believing they could successfully develop their math skills—actually had the most success doing so, consistently out-performing their peers and improving their test scores throughout the course of the two-year study.

Need proof? When researchers at McGill University, in Montreal, enrolled a group of 30 men and women in tango lessons and tested their cognitive functions regularly, they found that after 10 weeks of classes, just learning a new dance had also helped the individuals score better on memory tests and get better at multitasking. In the study, sedentary men and women were encouraged to walk for 40 minutes three times a week.

One year later, almost all participants in the study performed better on memory and intelligence tests, due primarily to improved connectivity between cells in the brain and nervous system. Fire Up Your iPod …or sign up for guitar lessons. Numerous studies show that mastering a musical instrument changes the anatomy of the brain and rewires your cells to think faster and more accurately. A classic UC Irvine study conducted in the s found that the IQs of undergrads soared temporarily after listening to Mozart.

The study led to a bestselling series of books called The Mozart Effect. Practice Memorizing Things Think of it as a pre-workout warm-up for your brain. But remembering things is a skill like any other—it requires maintenance. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion.

Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems.

In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia.

The good news is that when the depression is treated , memory should return to normal. Pay attention. It takes about eight seconds of intense focus to process a piece of information into your memory.

Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain.

If you can recite it rhythmically, even better. Relate information to what you already know. For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words. Use mnemonic devices to make memorization easier. Authors: Melinda Smith, M. Improving Memory — Understanding age-related memory loss. Playing Games With Memory — Games that test memory along with advice for improving recollection.

The Exploratorium, San Francisco. Evidence that eating fish is more effective than fish oil supplements. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments.

Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. How to boost brain power at any age A strong memory depends on the health and vitality of your brain.

Four key elements of a good brain-boosting activity It teaches you something new. This consists of a set of problems arranged so that consecutive problems cannot be solved by the same strategy. For example, you could mix your math problems so that geometry questions, algebra, or inequality problems are randomly sequenced. The added benefit of interleaving is that you engage in different activities in-between two sessions, making good use of your time.

In brief, one thing to keep in mind is that information that was previously learned will require less effort to re-learn because the spacing gives your brain time to consolidate—meaning your brain produces the building blocks required for the connections between your neurons. Your brain is where learning occurs and you therefore need to keep your neurons active to optimize the use of class or study time.

The two learning strategies proposed in this article have the potential to help you learn better by creating optimal conditions to strengthen and consolidate the connections between your neurons. This greater understanding of how your brain learns and the use of supportive learning strategies can now allow you to help your brain learn better!

For example, instead of studying for 2 h in a row, studying 4 periods of 30 min over a few days allows your brain to take breaks and sleep which helps you remember better in the long run. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

We would like to wholeheartedly thank those who assisted in the translation of the articles in this Collection to make them more accessible to kids outside English-speaking countries, and for the Jacobs Foundation for providing the funds necessary to translate the articles.

For this article, we would especially like to thank Nienke van Atteveldt and Sabine Peters for the Dutch translation. Effects of inducing a growth mindset in students by teaching the concept of neuroplasticity on motivation, achievement, and brain activity: a meta-analysis. Trends Neurosci. Introduction to neural plasticity mechanism.

Brain Sci. The testing effect in free recall is associated with enhanced organizational processes. Neural correlates of the spacing effect in explicit verbal semantic encoding support the deficient-processing theory.

Brain Mapp. Share on Facebook. Abstract The past few years have been marked by a large number of discoveries about the learning brain. Blueberries provide numerous health benefits , including some that are specifically for your brain.

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells 17 , According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying as is for a simple snack.

Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there Keep in mind that most studies use highly concentrated curcumin supplements in doses ranging from —2, mg per day, which is much more curcumin than most people typically consume when using turmeric as a spice.

Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. Broccoli is packed with powerful plant compounds, including antioxidants A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status 31 , Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage The research focuses mostly on these micronutrients, rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can likely reap their benefits by adding pumpkin seeds to your diet. Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc.

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline 44 , 45 , In fact, a number of studies back this up 47 , 48 , According to one study in over people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, compared with those who rarely ate it One study found that participants who ate chocolate experienced increased positive feelings compared to those who ate crackers