A regular cardio routine has also been linked to an increase in the birth of new neurons in the hippocampus, which is a part of the brain important to learning and processing. [4] X Trustworthy Source Proceedings of the National Academy of Sciences Official peer-reviewed and multidisciplary journal for the National Academy of Sciences. Go to source
Avocados - Avocados are great at assisting in the prevention of vascular conditions, such as high blood pressure, and healthy blood flow is essential for a healthy brain. Avocados are high in fat, though, so limit yourself to a quarter or half an avocado a day. Blueberries - Blueberries are packed with antioxidants, which means they protect the brain from oxidative stress and may reduce the effects of age-related conditions. Aim for one cup of blueberries per day. Other great antioxidant-rich foods include pomegranate juice and dark chocolate. [6] X Trustworthy Source American Chemical Society Scientific society for those involved with chemistry and publisher of several leading peer-reviewed scientific journals Go to source Wild salmon - Omega-3 essential fatty acids, such as DHA, are essential for brain function. Deep-water fish such as salmon, sardines, and herring are full of them. Aim to eat a four-ounce serving two-to-three times per week. [7] X Research source Nuts and seeds - Nuts, especially walnuts, and seeds are a great source of vitamin E, which helps to fight cognitive decline as we age. Try to add one ounce a day. [8] X Research source Beets - Beets can increase blood flow to the brain, which may help improve your cognition. You can eat beets in a salad or drink beet juice. [9] X Research source
Sleep deficiency—even losing just 1-2 hours across several nights—can have an effect on reaction time and processing time, with studies showing that people take longer to finish tasks. [11] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Long-term sleep deficiency has also been linked to vascular problems such as diabetes, heart disease, and high blood pressure, all of which can lead to depriving axons in the brain of oxygen and glucose. [12] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Bacopa Monnieri (Brahmi plant extract) L-theanine Racetams Artichoke extract Ginseng
Learning new skills can both increase myelin sheaths as well as form sheaths around formerly bare axons. Thicker myelin sheaths can improve a number of brainy tasks from reading to creating memories to decision-making. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
The group showing the largest gains from musical training were children who began before the age of seven; however, even adult musicians showed some impact on executive functions, which are the high-level functions that allow people to process and retain information quickly, amongst other things. [18] X Research source
As with the first trial, time yourself and try to complete the picture without error at different milestones—thirty seconds, then fifteen seconds.
Similar to the idea behind why musical training can improve processing speed, this exercise requires the coordination of multiple brain modalities—visual to interpret the information in the picture, verbal to say the direction aloud, and motor to point in coordination with the rest. You can continue adding even more components to the exercises as well, calling out the face’s perspective direction only when you reach green faces or on every third face, as examples. By adding different rules to the exercise, you reduce your dependence on simply memorizing the order to reduce your time and errors.
Luminosity, Brainist, Fit Brains, and Games for the Brain are all examples of websites dedicated to brain training. Outside of websites, you can also find brain-training app games for your mobile devices and games such as Brain Age for the Nintendo DS.
