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There are many tricks and techniques to make your brain faster, more focused, and productive. Your brain’s performance depends on three key factors: mental exercises, healthy habits, and alimentation. Here’s how taking action in these three categories can enhance your mental energy.
Simple exercises to train your brain
Training and exercises aren’t just for your body. If you want to strengthen your “brain muscle,” try the following activities:
Close your eyes and concentrate your hearing on the faintest sounds around you.
Focus your eyes on something and observe its smallest details and patterns.
When you talk with someone, try to ignore distractions by increasing your attention on their words.
Have fun by playing games that demand concentration and attention. For example, you could add or multiply the street and house numbers you see while walking.
Perform daily tasks with your non-dominant hand. Studies show this technique improves mental performance.
Do tasks that require manual dexterity. For example, you can build models, play finger string games, paint, or sew. Activities involving finger movement boost brain health.
Feed your brain with oxygen. Exercise is a great choice, or you can just go out for a walk in nature.
Immerse yourself in activities that require your full concentration. Gradually increase the time of these tasks to strengthen your focus. Your attention is like a muscle: train it and you’ll be less distracted.
These exercises are easy and require little effort. By doing them every day, you’ll increase your mental energy and cognitive abilities.
Healthy habits to improve your cognitive skills
Seemingly insignificant, your daily decisions affect brain health. The way you do things has a direct impact on your mental strength, so introduce little changes into your daily routine to improve your brain’s performance.
Disconnect all possible distractions. Surrounded by things that require constant attention, it’s difficult to focus on a single activity. Each distraction also means you must regain focus, adding to the length of the task.
Don’t multi-task. Studies show that it’s impossible to properly perform two tasks at the same time because you force your brain to partially concentrate on each activity, reducing performance for both.
Decrease your stress level. Stress limits your cognitive resources and tires your brain. The negative effects of stress, such as anxiety and depression, directly impact mental health.
Improve your memory. Memorizing quotes, poems, or new songs is good mental exercise. You can take mental pictures of places you’ve been, focusing on the smallest details. Another way to improve your memory is to solve puzzles such as Sudoku, crosswords, and Rubik’s Cube.
Feed your brain. The right nutrition does not only maintain good general health. Good memory, a balanced mood, and strong focus are determined by what you eat. The first step is knowing which ingredients keep your brain active and lower the risk of cognitive impairment.
Smart food to enhance your mental stamina
Your brain is only 2 percent of your total body weight, yet it consumes around 20 percent of the calories you eat. Take control of your diet and include foods that will boost your brain health and performance. Here are some examples:
Walnuts are the number one brain booster. Rich in proteins, vitamins, and minerals, they are an excellent source of alpha-linolenic acid (the plant form of omega-3 fatty acids). They also contain nutrients such as copper, iron, calcium, manganese, and phosphorus. Studies show that people who eat walnuts have better reactions and memory.
Berries are powerful antioxidants and are famous for their positive effects on brain cells. Berries are rich in the flavonoids responsible for improving cognitive skills such as memory, making decisions, and learning.
Fatty fish is known as a mood-booster and an excellent source of the protein your brain needs for neurotransmitters such as serotonin and dopamine. Fatty fish is also famous for its omega-3 content, which is another essential brain nutrient.
Red meat contains vitamin B12, essential for a healthy nervous system. Studies show that people with B12 deficiency have lower memory test scores. A lack of vitamin B12 also speeds up the brain shrinkage that naturally happens with age.
Olive oil contains large amounts of vitamins E and K, which enhance memory and prevent mental decline. It is also rich in monounsaturated fatty acids that improve various cognitive functions. Olive oil helps reduce the effects of stress.
Garbanzo beans are one of the best sources of magnesium, an indispensable nutrient for good brain health that benefits your brain’s receptors and facilitates easy blood flow.
To remain focused and energized throughout the day, add brain food to every meal. Attention to your diet can enhance your mental performance and your general well-being.
With regular brain exercise and good nutrition, you should quickly notice improvements in your focus, energy, and mood. It’s easy to boost your brain power, but you must take action. Follow these recommendations and see how they improve your quality of life.