You can train your brain to be smarter. Try these 10 expert-backed ways

From working out to meditating, here are 10 ways that can help promote a healthier and smarter brain.

A study shows that in adults aged 65 and older, those who exercise four times a week cut their risk of dementia in half. Photo: Getty Images

How many times have you watched ‘The Big Bang Theory’ and wanted a photographic memory like the lead character, Sheldon? Well, you’re not alone.

Now you might not be able to get a photographic memory like him, but what if we told you that there are ways by which you can train your brain to be smarter?

Read ahead to find out.

1. Engage in regular physical exercise

We know that regular workouts are beneficial for our bodies. However, throughout the years, several studies have shown that regular working out can also benefit your brain.

For instance, a 2017 study shows that in adults aged 65 and older, those who exercise four times a week cut the risk of dementia in half. The study also shows that exercise improves memory, concentration and other cognitive functions at every age.

A study shows that exercise at every age improves memory, concentration and other cognitive functions. Photo: Unsplash

Dr Ashish Bansal a consultant psychiatrist and co-founder of House Of Aesthetics in Mumbai also agrees. He explains that physical activity increases blood flow to the brain, promoting the growth of new brain cells and enhancing the connections between existing neurones.

“Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week,” he adds.

2. Balance Omega-3 and Omega-6
Did you know that your brain is the fattiest organ in your body, consisting of a minimum of 60 per cent fat?

That’s why a good balance of Omega-3 and Omega-6 fatty acids is vital for the brain and overall body health.

Brandon Brock, DCM, a chiropractic neurologist and the medical director of Innovative Health and Wellness in Dallas, USA, told Reader’s Digest (November 2019 edition), “Fat stabilises the cell walls in the brain and carries, absorbs and stores fat-soluble vitamins in your bloodstream. It also reduces inflammation and helps the immune system function properly.”

How to do it? Make sure to incorporate foods like fatty fish like salmon, mackerel, sardines, anchovies, arctic char, trout, eggs, flaxseeds, chia seeds, walnuts, kiwifruit, papaya, avocados, berries, oranges for Omega-3 and foods like corn, grapeseed, soy, peanut for Omega-6.

3. ‘Me time is important’

Dr Roshan Mansukhani, a music therapist and counsellor from Mumbai, says that spending 10 minutes a day with ourselves will help us bounce back with ‘all the solutions we were looking for, with clarity’.

To do so, according to him, we have to shut down our Internet and sit with our thoughts or pick one hobby that we like.

“I still have my coin collection treasured with me, and I take them out of the box once a week and just gaze at them, which gets me to the good old days, getting me to smile,” says Dr Mansukhani.

4. Choose your friends wisely

In a study, scientists looked at the brains of a group of graduate students who were close friends.
They found that when these friends watched short videos, their brains reacted in similar ways.
They showed similar levels of paying attention and getting distracted, similar highs in feeling rewarded, and similar signs of being bored.
Conclusion? A good friend might be good for your brain.

Dr Bansal also mentions that engaging in social activities and maintaining strong relationships with family and friends can help reduce stress and improve cognitive function.

“Try joining a club, volunteering, or taking a class to meet new people and stay socially active,” says Dr Bansal.

5. Get enough sleep
There’s no problem that a good nap cannot fix, and all jokes aside, if you want to take care of your brain’s health and make it function better, getting sleep is really important as it helps in memory consolidation, learning, and overall brain health, according to Dr Bansal.

To achieve this, aim for 7 to 9 hours of quality sleep every night, and establish a consistent sleep schedule to help regulate your body’s internal clock, says Dr Bansal.

6. The brain-gut connection
Your gut health can be a good indicator of your brain health.

“Animal studies indicate that gut bacteria may affect everything from mood to our response to stress,” says fitness expert and dietician Erin Palinski-Wade to Reader’s Digest (November 2019).

“A diet rich in prebiotics and probiotics may help alter gut health to fight depression and anxiety,” he adds.

7. Meditate

Try setting aside 10-15 minutes each day to practice mindfulness meditation, focusing on your breath and observing your thoughts without judgement, says Dr Bansal.
Why? Mindfulness meditation improves focus, attention, and emotional regulation, all of which can contribute to better cognitive function, according to him.
8. Train your brain to be happy
A happier brain is a sharp one.

What if we told you that you can train your brain to be happy?

You see, our brains have something called ‘negativity bias’ that might have helped our ancestors recognise threats to their survival.
However, this negativity bias always makes us think negatively (umm, hello overthinking).
However, in today’s world, according to experts, our brains benefit from a more positive outlook.
A 2011 study found that participants who practised being mindful of positive experiences increased the amount of grey matter they had in the brain regions involved in learning, memory, and emotion regulation.
9. Manage stress
Chronic stress can have negative effects on your brain health and cognitive function.

“Try stress-reducing techniques such as yoga, deep breathing or long walks,” says Dr Shyam Sharma, a physician from Assam.

Source: https://www.indiatoday.in/lifestyle/wellness/story/you-can-train-your-brain-to-be-smarter-try-these-10-expert-backed-ways-2529294-2024-04-22