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9 Unconventional (But Scientifically Proven) Tips For A Healthy And Happy Brain

9 Unconventional (But Scientifically Proven) Tips For A Healthy And Happy Brain

We are increasingly expected to deliver exceptional results at work and in school. We are constantly straining our brains to make sure we give our best, and we try to outperform to become better versions of ourselves. But what we forget is to take care of our brain.

As the control center of our body, our brain is one wonderfully crafted machine. Weighing at about three pounds in the average adult, our brain is one of the largest and most important organs in the human body. Think about it: the brain does it all. It controls our emotions, coordinates our movements, and even receives and sends nerve signals to other body parts so we function well physiologically. This is why it is so important to take care of it.

Here are nine scientifically proven tips to make sure your brain stays healthy and happy for many more years to come.

1. Eat more whole and nutritious food.

Research has shown that the food we eat can greatly influence our cognitive processes and emotions. A diet rich in omega-3 fatty acids can support brain function and mental fitness. A diet high in saturated fat, on the other hand, can increase the risk of neurological dysfunction. Understanding what we eat and consume on a daily basis can lead to a healthy and happy brain.

For a start, try to consume more whole and natural foods, such as eggs, grass-fed dairy, organic meats, fruits and vegetables. Increase your intake of omega-3 fatty acids, which can be found in oily fish and walnuts, and stay away from processed foods as much as possible.

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2. Spend more time with your loved ones.

A study done in 2008 by the Harvard School of Public Health has shown that social interactions and good relationships build a foundation to delay memory loss as we age. Participants aged 50 or older were told to take a memory test, and at the same time researchers measured their social integration based on marital status, volunteering experience and contact with parents, children and neighbors. It was found that those engaged in social activities had slower rates of memory decline.

Getting enough social interaction with the people who matter to us is crucial for the brain to stay healthy and happy. Spend more time with your family and loved ones.

Read more on Lifehack: 10 Ways To Spend More Quality Time With Your Partner

3. Pick up a second language.

Picking up a second language can keep your brain healthy and happy. If you can only speak one language, try challenging yourself this year and pick up another one. Research has shown that studying a new language can improve our brain’s cognitive skills, preventing memory loss in the future. Apart from picking up a second language, learning to play a guitar or try your hand in something new that you’ve never done before can also promote healthy brain function and happiness.

Do something new and challenge yourself. Your brain will thank you for that!

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4. Try HIIT.

CLB-6 Marines, sailors enjoy food and fun during field meet
    High-intensity interval training, or HIIT for short, improves both bodily and brain health in half the time traditional exercise programs can. HIIT involves brief bouts of intense workouts followed by a short rest period and can be done on any cardio equipment, such as the treadmill or cross trainer, or by doing several body-weight exercises. A study that involved adults who did HIIT twice a week and strength training twice a week for four months has shown increased brain oxygenation, VO2 max and cognitive function. That’s enough to keep your brain smiling.

    More Lifehacks: 5 Reasons Why You Should Be Spending Less Time Working Out

    5. Get enough sleep.

    We all know sleeping is important for our bodily physiological function. Science has shown that skimping on sleep can seriously mess up our cognitive functions, leading to undesirable accident risks. Try to get at least seven to eight hours of snooze time and wake at the same time every morning. This keeps your body clock, or circadian rhythm, steady thus making us more productive in the day and our brain happier in the long run.

    Also on Lifehack: 10 Unconventional (But Great) Sleeping Tips You’ve Probably Never Heard

    6. Learn to meditate or practice yoga.

    In other words, relax! Taking things slow and eliminating things that are not needed in your life can keep your brain healthy. We live a fast-paced lifestyle and over time it can be detrimental to our health by increasing stress and unnecessary negative effects on our body. A study done by the University of California (Los Angeles) has also shown that yoga and meditation can not only reduce stress levels in normal individuals but also in those with Alzheimer’s and dementia. Reduce the demands you place on yourself and your brain will thank you later.

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    One of the ways to do this is to learn how to meditate or to practice yoga regularly. Meditation even for several minutes a day can force your body into relaxation mode. If you’ve never done yoga or meditation before, start slow by building small habits.

    Want to learn more? Try this: Meditation For Beginners: 11 Easy Tips

    7. Reduce caffeine and alcohol intake.

    While caffeine is typically our go-to solution when we need a mid-day pick me up, it can be detrimental to our health over the long run. A research study has shown that while caffeine is a short-term stimulant, over the long term it can narrow the blood vessels in our very important temporal lobes and prefrontal cortex—the area of our brain that if damaged can lead to poor memory and severe depression.

    A cup of coffee a day or a couple glasses of wine every week is not that bad, but if you’re drinking more than that, it’s time to reduce your intake to promote health and happiness for your brain.

    8. Save at least $2 a day.

    While saving money may not have a direct impact on brain function, saving money is a good starting point in setting financial goals. Science has shown that having a well-developed plan for financial security can stimulate your brain’s executive functions, which are responsible for complex functions like scheduling and organization.

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    Be aware of where your money is going, keep track of your finances, and don’t be afraid to spend on yourself (within reason) after a month of hard work. Your happiness will bring joy to your brain and improve its health in the long run!

    9. Add coconut oil to your diet

    This might be fairly new, but a very recent study has shown that adding coconut oil to our diet can reduce the risk of neurodegenerative diseases, keeping Alzheimer’s disease and Parkinson’s at bay. Coconut oil contains medium-chain triglyceride (MCT) fats, which have been shown to increase brain function from the first dose.

    I personally find coconut oil tastier than other options when used in cooking and baking, and with scientifically proven studies like this—and more coming up in the near future—there are more reasons for us to include it in our diet regularly.

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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