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Twelve Natural Ways to Enhance Brain Power

Twelve Natural Ways to Enhance Brain Power

Are you trying hard to boost your chances for a job interview, a test at school or just a desire to see your brain function at optimum capacity? There are natural ways to enhance your brain to ensure brilliance and increase in your productivity. In this article, we bring twelve natural ways to enhance your brain power:

Sleep

Getting enough sleep is important for your brain to work optimally. When you are deprived of sleep, your brain lags; this may affect your creativity, thinking, cognitive functioning, problem solving capacity and memory. At least eight hours of sleep is recommended every day for adults to boost brain power. Turn off any electronics at least thirty minutes before settling in bed to avoid stimulation of your brain before bed time. You can also take short power naps during the day if you feel like you did not get enough sleep.

Regular Physical Exercise

Physical exercise can help with the flow of oxygen to your brain, which will then help it function better. Physical exercises also help to improve your overall mood as well as protect your brain cells. Dance, martial arts, brisk walking, weight lifting, simple aerobic exercises will increase your heart rate, which gets blood flowing to your brain, thus keeping your memory sharp.

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Eat

Not just any food, but nutritious food to enhance your brain power. Leafy green vegetables, fish, whole grain, mushrooms, nuts, seeds, eggs, antioxidant rich berries, avocado and tomatoes are some of the brain boosting food you can indulge in. Also ensure you drink at least eight glasses of water a day. Foods rich in Omega-3 fatty acids, magnesium and complex carbohydrates help boost brain power.

Meditation

One of the many benefits of meditation  is its impact on brain function. Meditation can help to retrain the brain to work better. It increases mindfulness and concentration. You can find a place to sit quietly in the mornings. And even if it’s just for fifteen minutes, focus on breathing in and breathing out, making sure your thoughts are gently being directed by you. Meditation reduces stress and anxiety levels. Mindful meditation can delay cognitive decline and prevent diseases like dementia, Alzheimer’s, and Parkinson’s.

Reduce Stress

Remember to relax. Stress contributes to memory loss and the destruction of brain cells. To relax, have a time out with friends, declutter your mind, visit relatives, read a book. Just generally find a way to let down your hair and keep out distractions.

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Learn a New Craft / Hobby

You could take an interest in photography, sewing or coding. Taking out time to learn a new interest or hobby can be a powerful way to enhance your brain power. Learning to play a musical instrument, a second or third language might be the boost your brain needs to enhance motor control, hearing and critical thinking skills.

Listen

Any time you find yourself involved in activities that require communication, practice your deep listening skills by focusing your mind and thoughts on what is being said. Take a pause, deep breaths, allow the words you hear settle into your mind, listen with your heart; notice how the words make you feel before you give a response.

Take Deep Breaths Regularly

Deep breathing helps to increase blood flow and oxygen levels, which in turn help your brain to function better. Take deep breaths into the bottom of your lungs, feel the air expanding your belly, then your chest and your lungs before breathing out.

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Herbs and Aromatherapy

Consider applying the oils directly onto your skin or use diffusers to aerate the oil. You can try rosemary oils for mental clarity and alertness, peppermint and basil oil to increase focus. Periwinkle and ginseng herbs may also improve cognitive functions. Gotu kola herb as well is considered to be an adaptogen, which means it can lower stress and boost brain power

Quit Multi-Tasking

Focus and concentrate on a single task at a time. Some people feel multi-tasking can make them get more work done in a short time. While this maybe true, multi-tasking also has the negative effect of confusing your brain. The brain needs about eight seconds to process a piece of information to your memory. So if you are talking on the phone, trying to take the trash out while also trying to cook dinner, chances are you may forget to complete one or more of these tasks. Make it a point of duty to concentrate on one task at a time.

Organize Your Space

If your living area is a mess, you are more likely to forget where you keep some of your things. It might be a good idea to declutter. Have a yard sale if you need to do so. All that mess sends the wrong signal to your brain and may make your brain lag.

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Think and Speak Positively

Speak positive ideas about yourself. It may look and sound strange at first but continuous practice will make it part of your lifestyle. Believe in your brain, believe in yourself, affirm yourself in positive ways frequently. Engage in some or all of these exercises and your brain will thank you for it.

Featured photo credit: Anete Lusina via unsplash.com

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Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

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    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

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