TRAIN YOUR BRAIN FOR MENTAL POWER

​Our brain is the most important and complex part of our body. As it is the control center and switch board for regulating not only our bodily functions, but our lifestyle activities in general. Read on to learn about a sample of 20 powerful and easy to follow actions how to strengthening the brain activity. Scientifically verified.  

THE PHILOSOPHY BEHIND

As you know, and as you have learned also from our previous publications, our body is a very complex biologic-ecologic phenomenon. Physically, and mentally. In fact, our brain as the most complex part of our body, is the control center and switch board for regulating our bodily functions, and our lifestyle activities. With special reference to our memory, creativity and intelligence. This comprehensively overriding responsibility requires to take care of it, accordingly.   

BRAIN-RELATED ACTIONS – SCIENTIFICALLY VERIFIED

While our brain is challenged everyday in one or another way automatically with respect to our lifestyle, we can additionally support its power with certain natural actions. Not only for better performance per se but also to relieve age-related degeneration.
 
Just to list a sample of 20 actions in following.

Sport activities 

Basically, sport activities are challenging physically and mentally, with respect to

• multitasking
• planning
• sustained attention
• skill adapting rapidly to changed situations

 
With special reference to the fact that athletes of this kind are improving their attention and the speed of processing information.
 
According to international research at, inter alia,
- Autonomous University of Nuevo Leon in San Nicolas de los Garza, Mexico
- University of Malaga in Malaga, Spain
- Western Norway University of Applied Sciences & University of Bergen(both in Bergen, Norway)

Physical exercise​

However, even if you do not practice a specific type of sport, just physical exercise on a regular basis is helpful for both – mind and body. As it will improve your

• memory
• cognition

           and

• motor coordination

 
​Based on research at, inter alia, Inha University School of Medicine in Incheon, South Korea. 

Dancing

Not to forget that also dancing is a type of physical exercise with benefit for our cognitive power, such as

• memory
• organization

           and

• planning

with special reference to rhythm and balance.
 
According to the U.S. Centers for Disease Control and Prevention (CDC). 

Socializing

Meeting frequently with friends is mentally engaging and may avoid cognitive decline and dementia.
 
With special reference to, inter alia,

• playing games
• having discussions

           or

• engage in sports

 
According to a 28-year follow-up meta-analysis at the University College London in London, UK. 

Playing card games

To play card games is not only a funny way of socializing but also decreases the risk of cognitive impairment especially in cases of older adults.
 
In cases of memory card games this has an impact also on short-term memory.
 
According to a meta-analysis at Mayo Clinic in Rochester, MN & Scottsdale, AZ. 

Playing chess 

To play chess is an excellent cognitive modality to support and improve

• memory
• information processing speed

           and

• executive functioning to adapt and monitor in order to meet goals set

 
According to a meta-analysis at, inter alia, the University of Nottingham in Nottingham, UK.

Playing video games

Puzzle/strategy/action video games may well help with improvements in

• problem solving    
• attention

           and

• cognitive flexibility

 
Based on research at, inter alia, the University of Wisconsin in Madison, WI.

Meditation

Meditation – involving to focus attention in a controlled and calm way – not only may improve brain’s power to process information but also to slow down brain aging.
 
According to the U.S. National Center for Complementary and Integrative Health (NIH).

Tai chi practice

This type of physical exercise, originating in China, is a most effective one for mind and body alike. It comes with rhythmic breathing, gentle body movements and also meditation. Enhancing connectivity between certain parts of the brain. On one side improving cognition, and on the other, cutting down rate of memory loss.
 
Based on research at, inter alia, Beihang University in China’s capital Beijing. 

Visualizing

is way, a mental image of certain information may be formed as a kind of picture or animated scene in order to organize the information better and to come up with the right decision.
 
To be done in order to imagine expected scenes vividly ahead and in detail.
  
Supported by research at, inter alia, the University of Utah in Salt Lake City, UT, and the University of California-Santa Barbara in Santa Barbara, CA.

Jigsaw puzzles

To complete a jigsaw puzzle may not only help passing the time, but support brain activity at the same time.
 
Just as puzzles activate certain cognitive functions like, inter alia,

• working memory
• mental rotation
• reasoning
• perception

which may also relieve brain aging.
 
Based on research at, inter alia,
- Ulm University in Ulm
   &
- University of Hohenheim in Stuttgart
   (both Germany)
   as well as the Spanish
- Universidad Nacional de Educacion a Distancia (UNED)     

Crossword puzzles

Also these kinds of puzzles stimulate the brain by delaying the onset of memory decline. With special reference to preclinical dementia.
 
Based on research at, inter alia,
- University of California & VA Medical Center (both in San Diego, CA)
- Albert Einstein College of Medicine in Bronx, NY&
- Mayo Clinic in Jacksonville, FL   

Playing sudoku

This type of number puzzle may support cognitive function especially of adults beyond age 50.
 
According to research at, inter alia, the University of Exeter in Exeter, UK.

Playing checkers

Practicing stimulating games like this may lead to improvement of markers of cognitive health especially in cases where risk of Alzheimer’s disease is relevant.
 
Based on research at, inter alia, the University of Wisconsin School of Medicine and Public Health in Madison, WI.

Learning new skills

To acquire additional and cognitively strengthening skills like, e.g., photography or quilting, etc., may support brain function with special reference to our memory. Especially later in years.
 
According to research at, inter alia, the University of Texas at Dallas in Richardson, TX.

Bilingualism

To learn and speak a new (second) language supports connectivity between certain brain areas which may well reduce the risk of dementia like Alzheimer’s.
 
Based on research at, inter alia, Konyang University in Daejeon, South Korea.

New hobbies

To create a new hobby can well support mental capacity. Especially, as motor skills can be activated with following types of hobbies:

• drawing
• painting
• embroidery
• dancing
• knitting

 
Same applies to…

Learning a musical instrument

… as this may support the power of coordination in the brain. Not only for young people but also for elders with an aging brain.
 
According to research at, inter alia, the University of California in Los Angeles, CA.

Listening to music

​In general, listening to enjoyable music connects different parts in the brain leading not only to better cognitive function but to well-being in an overall way.
 
Based on international research at, inter alia, the University of Leuven in Leuven, Belgium, and Aarhus University in Aarhus, Denmark. 

Sleeping

Although to sleep doesn’t sound like a type of ‘action’, yes, sleep is well an important issue for both – body and mind. As it is not only relaxing us physically but also, inter alia,   

• reduces mental fatigue
• boosts memory recall

           and

• regulates metabolism

 
According to international research at, inter alia, Mayo Clinic in Rochester, MN, and the Medical University of Lublin in Lublin, Poland.

IN A NUTSHELL

Our brain is the most important and complex part of our body. As it is the control center and switch board for regulating not only our bodily functions, but our lifestyle activities in general. Fortunately, nature leads us the way how to support our brain’s power with specific actions. In this blog you learn about a sample of 20 of these powerful and easy to follow actions.  

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.