Introduction to the importance of brain health
Brain health, as defined by the World Health Organization (WHO)- is the functioning of the brain across cognitive, sensory, social-emotional, behavioral, and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders. Various factors, such as the people we socialize with, physical health, neurological conditions, things we learn, the environment around us, etc, have a significant effect on our brain health.
Brain health is important for physical health, performing everyday activities better, having good cognitive and behavioral skills, and leading an overall healthy life. Just like our body, our brain also goes through changes as we age. For instance, as we age, we may experience pain in our bodies; similarly, with age, people may seem to have issues remembering things or events quickly. Just like our body needs exercise to maintain physical health, our brain also needs the same.
How brain exercises can enhance memory and cognitive function?
While our brain gets plenty of exercise throughout the day, we still require certain targeted exercises to improve our brain’s health in the long run. Our brain remains active 24/7, even while we are asleep. Hence, brain exercises help improve cognitive functions, creativity, and memory.
In this blog, we will be learning about the top 10 brain exercises that will help you understand and improve your brain health. These exercises are backed by research and have a good effect on cognitive skills, logical thinking, memory, and brain health in general.
Top 10 brain exercises to improve brain health
Exercise 1: Puzzle Solving
Studies have found that older adults who perform puzzle-solving on a regular basis have a sharp brain. Solving puzzles has various benefits on the brain. Some of these include the following:
- Puzzle-solving helps improve short-term memory
- Puzzle-solving helps strengthen visual skills tomorrow
- It helps improve mood
- Solving puzzles helps relieve stress
- Puzzles help sharpen logic and reasoning skills
Crossword Puzzles
According to Harvard, studies have revealed that solving crossword puzzles helps improve brain and cognitive health. Crossword puzzles help engage various regions of the brain, stimulating new connections in the brain.
As per studies, crossword puzzles help improve language and vocabulary skills, relieve stress, and also improve problem-solving skills.
How to get started with crossword puzzles
If you are a beginner, crossword puzzles can overwhelm you. However, there are certain tips that can make it easier for you to solve crossword puzzles and make you more confident. Some of the tips to get started with crossword puzzles include the following
- Start slow and easy
- Trust yourself
- Use a pencil and not a pen
- Find answers to small words or easy clues
- Try making guesses
- Ask for help if you are stuck
- It is fine if you search for something online
- Take a break if you feel overwhelmed or stressed
Sudoku
Sudoku is another puzzle-solving game that can help improve your cognitive skills, pattern recognition, problem-solving skills, and logical reasoning.
- How to get started with Sudoku as a beginner
- Start slow and believe in yourself
- Scan the entire grid and try finding areas with more numbers
- Keep re-evaluating the grid
- Enjoy the game
Exercise 2: Memory Games
Memory games are beneficial in improving short-term memory; they help find patterns, recognition, and recall. Memory games are fun and can also be played in groups to improve social skills. Examples of memory games for brain health include:
Matching Pairs
Matching pairs is a game most of us must have played with friends. In this game, identical cards or images are kept facing downward throughout the game. Every player has to take turns and flip two cards to match them. If the cards flipped over are a match, they remain face-up. If they don’t, they are flipped back face-down. The game is continued till all the pairs are matched. Matching pair games help improve concentration, visual memory and also attention to detail.
Simon Says
Another fun game that is played during parties and in schools is Simon says. The game is not only fun but also challenging as it progresses. The objective of the game is to understand sound and the repeating patterns that are called out. Simon says is a game that helps improve memory attention and also auditory memory.
Exercise 3: Learning a New Skill
Learning a new skill is exciting and challenging. There are various benefits of learning a new skill, as it helps improve brain health, memory, coordination, and focus. Research done in the year 2014, revealed that learning new skills can aid in improving memory functions in older adults. Here are some new skills you can learn to help your memory become stronger:
Language Learning
Learning a new language is challenging and thrilling. Research has shown that those who learned two or more than two languages had better neural connections. Their cognitive function also remains preserved as they age. People who know more than one language also experience a delay in developing neurodegenerative diseases such as dementia.
Musical Instruments
As per studies, learning how to play a new instrument helps the brain by making it more efficient. People who know how to play musical instruments are often protected against cognitive decline.
Exercise 4: Brain Training Apps
Brain training apps help improve brain health by improving thinking and memory. A study by Harvard found that individuals who were a part of the brain training group showed better processing of information and had good memory in comparison to those individuals who played games on a computer. Some brain training apps you can use for your brain health include:
- Lumosity
- Peak
Exercise 5: Physical Exercise
Exercising regularly is beneficial for not only our body but also our brain. Studies have shown that exercising regularly helps improve cognitive skills and memory. Regular exercising also helps reduce stress and improve the quality of sleep, thereby improving brain health. Regular exercise can help by enhancing the thickness of the cerebral cortex and strengthening the integrity of white matter, which consists of nerve fibers. These nerve fibres link to different regions of the brain’s gray matter. Additionally, exercise also improves neuroplasticity, which enables the brain to create new neural connections. To improve brain health, you can include the following exercises into your routine:
- Aerobic exercises like jogging, dancing, or swimming
- Yoga and meditation for reduced stress, improved focus, and cognitive health
Exercise 6: Reading and Writing
Reading and writing are some of the best and easiest ways of exercising the brain. Reading and writing help improve focus, memory, and concentration. Reading and writing also help relax, reduce stress, and improve vocabulary.
Reading books
Reading books helps stay focused and improves vocabulary, comprehensive skills, and critical thinking. To get into the habit of reading, you can start by reading a page or two daily, listening to audiobooks, and also reading stories to your child.
Journaling
Journaling is a powerful way of expressing your thoughts, experiences, and feelings. Journalling is good for mental health, creative enhancement, reducing stress, and better self-growth. To start journaling, you can either use a traditional notebook or an app. Start slow, spend around 5 minutes daily journaling when you start, and gradually increase the time. You can also try using prompts to get started with journaling.
Exercise 7: Strategy Games
Strategic games help improve cognitive skills, reduce stress, enhance concentration, and improve memory. They also improve strategic thinking and are good for supporting long-term brain health. Strategic games like chess and board games like Scrabble are great ways of challenging the mind and activating various areas of the brain.
Exercise 8: Visualization Techniques
Visualization techniques engage the brain, improve mood, reduce stress, and promote overall cognitive health. Techniques like mental imagery and guided imagery help foster a healthy mental state. It involves creating a detailed mental image of anything that brings you calmness and makes you feel peaceful. These techniques engage your brain in imagination, helping you form mental images without any guidance.
Exercise 9: Social Interaction
Social interaction is a fun way of engaging the brain. When you socialize, you use your vision, hearing, and speech or language. This helps engage various areas of the brain. A study conducted in 2018 suggested that people who were active socially were at a lowered risk of developing Alzheimer’s and dementia. To help have good brain health in the long run, you can engage yourself socially by:
- Joining a club
- Participating in volunteer activities in the community
- Becoming a part of a game or walking or laughter club
- Get together with your family or friends
Exercise 10: Nutrition for Brain Health
Nutrition plays a vital role in staying healthy in the long run. Good nutrition supports brain health by improving healthy brain function, enhancing focus and concentration, improving short-term memory, uplifting mood, relieving stress, and helping with brain ageing. A balanced diet is the key to optimal physical and mental health. To improve your brain health, you can include the following foods in your diet:
- Eggs
- Whole grains
- Nuts and Seeds
- Broccoli
- Berries
- Avocados
- Dark chocolate
- Oily fish
- Green leafy vegetables
Conclusion
Maintaining optimal brain health is important for staying healthy and performing everyday activities efficiently in the long run. As we age, our brain also ages and undergoes changes, just like our body. Hence, it is important to perform brain exercises to strengthen the brain, much as physical exercise for the body. Brain exercises help strengthen our brain, maintain good cognitive skills, and prevent early mental decline. Some brain exercises to include in your routine include memory games, learning new skills, strategy games, puzzle solving, reading, and writing.
Remember, while brain exercises are important, a good diet is also of equal importance. With a good diet, start adding these brain exercises gradually into your routine. Brain exercises may take time to be consistent; however, small steps can help maintain optimum brain health as you age.
