Brain fitness: earlier is better, but never too late. Brain fitness Get out of your comfort zone

The ability to concentrate on small details, navigate information flows, respond instantly to changing situations and quickly make effective decisions are important skills that help businessmen achieve their goals. And in order to develop such business qualities and improve your mind, you need to regularly do special exercises for the brain, the so-called fitness for the head!

Just as muscles atrophy without physical activity, the human brain weakens without various mental activities. Conversely, the more you train it, the more nerve connections are formed in it, and the higher the activity of the brain, the more oxygen-rich blood enters it. And the intellectual health of a person actually depends on this.

In order for the brain to function effectively, it is important to specifically stimulate the growth of neural connections through new experiences. While studying at school and university, the amount of new information made it possible to consistently train the brain. But for an adult, whose life and work are dominated by routine processes, in order to keep the intellect in good shape, one has to resort to stimulation
with the help of special exercises for brain development. That’s why it’s so important to learn how to solve typical problems using non-standard methods.

Improving memory and brain function: the best exercises

To begin with, it is important to note that in order to properly pump your brain and develop mental flexibility, it is important to pay attention to nutrition, habits and lifestyle in general. Fresh air, healthy sleep, physical activity and healthy food have not yet been canceled. Therefore, in order to achieve the desired result, you must first pay attention to these important factors.

Effective brain training is exercises that are aimed at developing memory, attentiveness, as well as separately the right and left hemispheres of the brain.

The main specialization of the left hemisphere is logical thinking. It is also responsible for the following important abilities:

language and speech;
logic, analysis;
literal understanding of words;
mathematical abilities;
sequential information processing.

The left hemisphere also controls movement right half body, and the right one behind the left side.

In turn, the right hemisphere is responsible for intuition and Creative skills, and also performs the functions:

processing non-verbal information;
orientation in space;
musicality;
recognition of metaphorical meanings;
imagination, artistic abilities;
emotions;
parallel information processing;
face recognition.

So, how to develop the right hemisphere of the brain? These exercises will help you enhance your intuition and creativity.

Mirror drawing

Take a large piece of paper and a pencil in each hand. Start drawing the same shapes with your right and left hands at the same time. At first it could be circles, loops, squares. Over time, the task needs to be complicated - to draw full-fledged pictures with both hands.

Restoring reality in the imagination

The key to developing the right hemisphere of the brain is visualization exercises. Here it is important to connect imagination, visual, auditory and olfactory memory. To begin, get rid of extraneous irritants and close your eyes. Remember a person you know well: facial features, hair and eye color. After you create his face in your imagination, try to recall the sound of his voice and the smell of perfume from memory. Work out the image in as much detail as possible.

When you learn to restore images of people, you need to move further, creating a whole parallel reality. This set of exercises greatly develops creativity, creative vision, and imagination.

Random words

The essence of the exercise is to choose several completely random words and connect them with the help of a story. At first it will be difficult for you, and it will take a couple of long sentences to connect these words. But during training, you will be able to connect seemingly unrelated words with just a couple of phrases.

In addition, creative thinking can be developed by drawing a mandala. The intricate pattern of all the colors of the rainbow perfectly calms the nerves, concentrates attention and develops artistic perception.

When we talk about training the left hemisphere of the brain, first of all we mean the solution mathematical problems, crosswords, puzzles, and also logic games, such as chess. It is important to note that exactly
the left hemisphere is dominant in most people. Therefore, it makes no sense to develop it separately. In this case, it is better to use complex exercises for the adult brain.

Neurobics

This is a kind of exercise for the brain with exercises that involve all five senses at once. The technique was developed by the American neuroscientist L. Katz. The bottom line is this: all ordinary things need to be done in an unusual way for you. For example:

move around the house with your eyes closed;
write with your left hand (if you are right-handed);
change your usual route;
inhale and savor the aroma of food, flowers, perfume;
identify things by touch (for example, the denomination of a coin);
perform unfamiliar work;
answer usual questions in a non-standard way, etc.

Unusual actions, sensations, smells, and surroundings provoke the emergence of new neural connections, which, in turn, helps the development of intellectual abilities.

Color words

Useful brain exercises or mindfulness exercise. It helps increase concentration levels, improves attention, and develops both hemispheres of the brain.

So, your task is to quickly name the color of the words. At first glance, everything is simple, but try to do it as quickly as possible, and the left hemisphere will immediately begin to concentrate on the words, confusing you. You need to synchronize the work of both hemispheres.

Alphabet

This is an exercise to develop thinking, attention and improve performance. In addition, “Alphabet” helps relieve emotional stress and restart the brain.

The work is as follows. Under each letter there is a mark - L, P, V. “L” means that you need to raise left hand, “P” - right, “B” - both hands. You need to simultaneously pronounce the letter of the alphabet and perform the movement marked under the letter.

The first part of the exercise is to go from A to Z. In the second part - from Z to A.

Illogical chain

This is a test exercise to train your brain and memory. Look closely at the list of words for 90 seconds. A little tip: break the words into pairs and try to connect them using visual associations.

Try to reproduce all the words in order. If you can’t, then write on a piece of paper all the words that you remember. Now let's count: from 15 to 20 words - your memory is well developed. 10-14 words is the average result. Less than 10 - you absolutely do not know how to use memory.

Do these simple brain exercises, and soon you will notice a qualitative improvement in the functioning of both hemispheres, memory and thinking.

Instead of a conclusion

To train the mind, it is enough to do routine things in unusual ways, perform new actions, read more, play Mind games. A great way to develop flexibility in thinking is to study foreign languages and music lessons. This encourages the brain to actively produce new neural connections, and therefore to work actively and efficiently.

To systematize classes to improve intellectual health, you can use special online services that offer dozens of different exercises, tasks, and tests for the development of thinking.

Write in the comments what useful exercises for the brain do you know? Share your experience with us!

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Incredible facts

The brain is an amazing machine about which we still know little. Memory is also big mystery. You may be afraid of forgetting the time of an important meeting, but you still remember the smell of your grandmother's apple pie or the inner plot twists of your favorite novel. This is because memory is selective. We remember or forget certain things based on a complex set of emotions, interest and meaning for us of this or that thing.

When new information enters the brain it causes a release chemical substances and the arrival of new electrical signals. The more cells are involved in the communication process, the more information will be deposited in the brain. Short-term memory causes temporary responses in the brain, but long-term memory causes anatomical changes in our major organ. These are visible changes: a scan of your brain today and tomorrow will show different pictures because new information enters the brain during the day.

There are simple ways that, by practicing, you can improve the functioning of your brain. Experts believe that we can work on our brain as well as our body. Keep your brain in top shape and your memory, and with it your learning ability, will improve significantly.

10. Reduce stress

Everyone has moments of stress in life. You constantly keep a large number of thoughts in your head; you have a list of things to do, buy, bring, etc. before your eyes. You pack everything you need, walk out the door, and realize you forgot your car keys. When you're stressed and overwhelmed, your brain has a harder time remembering the most basic tasks.

Memory works through repetition. Need to remember a name or phone number? Most likely, you will repeat the information received several times in order to remember it. As a rule, this method works effectively except when a person is under stress. Stress acts as white noise and wave interference that interrupts the normal process that helps you remember certain things. When you're under stress, your thoughts run erratically and your memory becomes selective. The only thing your brain “thinks” about at such moments is how to survive. Forgot your car keys? Maybe your brain is telling you that it's time to rest.

So the next time you feel stressed, take a short break. Spend some time outdoors, walk your dog or have lunch with a friend, or taking a bath with scented candles can be very helpful.

9. Eat better

According to Steven Pratt, author of Superfoods: 14 Foods That Will Change Your Life, certain foods can protect your body and brain from cumulative aging. One such product is blueberries. Blueberries have been shown to protect the brain from oxidative stress and improve learning abilities. Salmon is another important brain food because it contains important omega-3 fatty acids, which help transmit brain signals, which in turn means a healthier brain.

Nuts and seeds are also good foods for the brain due to their high levels of vitamin E, which is essential for maintaining cognitive function as we age. Avocados, beans and pomegranate juice will also help you keep your brain fit by lowering your blood pressure by maintaining good level energy and by charging you with a powerful amount of antioxidants.

You can end your day with a cup of freshly brewed tea and 1 ounce of dark chocolate to improve your mood and be more focused.

8. Take vitamins and special supplements

There is a lot of controversy regarding the advisability of using herbal and vitamin supplements to improve memory and improve brain performance. The study of the effectiveness of one or another type of herb is independent, that is, carried out by private companies. However, according to many experts, there are two key supplements that can help your brain. One of them is Ginkgo biloba. Although not all studies agree on the herb's properties, ginkgo appears to improve memory in older adults, help treat dementia, improve blood flow to the brain, and improve cognitive function.

The second supplement is folic acid. It is actually used in the treatment of damaged brain and plays an important role in a person's mental health. Research has shown that people who have low levels of folate experience greater levels of depression. Moreover, about 38 percent of people suffering from depression have low level folic acid in the body.

7. Get enough sleep

If you sleep less, you become... dumber? Like that. Researchers have long known that any test, like any task, is performed more effectively after a person has had a good night's sleep. Experts are now discovering that sleep has a much stronger impact on our intelligence than previously thought. Sleep (or lack thereof) can affect three types of memory: procedural (how to do something), declarative (remembering details and key information), and episodic (remembering events in your own life).

Lack of sleep or sleep deprivation not only makes it difficult for you to remember what you already know, but you are also unable to learn new information. So if someone tells you their phone number, you probably won't remember it if you didn't sleep well the night before or, worse, have been suffering from sleep deprivation for a long time. Among other things, in the body of people who are deprived sufficient quantity sleep, contains more high level cortisol (stress hormone).

There is no "magic number" when it comes to the number of hours you need to sleep to improve brain function. Generally, 7-9 hours of sleep is recommended for adults, but you may need more or less depending on your own rhythm. It's probably worth trying a few options to find exactly what you need. Sleeping too much can make you feel groggy, as can too little sleep, so you have to find your own balance.

6. Do something creative

Painting, clay sculpting or dancing is great exercise for the brain. In fact, many experts emphasize that art has an important impact on a person even in childhood to help the child develop memory and better understand the world and people.

The brain needs constant stimulation to stay active. If you stop giving him new food for thought, or stop doing something new, then he slows down in development and ages faster. To achieve the most effective results, learning should be a difficult task; if it is too easy for you, then there will be very little sense in it. As soon as something becomes easy, the level automatically decreases. Do something new and interesting, but make sure that the activity itself is useful.

5. Exercise your body

Experts would recommend exercising for years. Exercise for weight loss lowers cholesterol and prevents the development of heart disease. But what about exercising and getting smarter at the same time? Or overcome depression, lack of energy and even attention deficit disorder? New research shows that exercise can do more than just keep your body in shape. They may also improve brain health. Just 12 minutes of exercise a day can help improve your concentration and focus and increase your sense of well-being.

Exercise increases the production of two hormones: dopamine and serotonin. The effect is so amazing that experts recommend playing sports as one of the most effective ways fight depression. Of course, if you're depressed, you probably feel tired and unmotivated all the time. The last thing you want is to go for a run or to the gym. You don't have to do everything the experts say, find something you enjoy and do it regularly. Do you like to hike, play with your dog, or dance? Then go ahead. Any such action will stimulate your work nervous system and will help you relax by letting go of tension, frustration or anger.

4. Exercise your brain

Do you think that physical activity is only for your body? Think again. The brain has the ability to constantly learn while it is alive. The more you stimulate him to work, the faster and better you will be able to remember new information. Brain exercises don't have to be complicated. For example, you are likely to puzzle your brain if you start performing familiar actions with your other hand. If you are right-handed, try, for example, holding a fork with your left hand, etc. Since you are not used to it, your brain will concentrate harder to complete the task.

In 1999, Lawrence Katz, a professor of neurobiology at Duke University, created a system called neurobitics. Neurobics is a set of exercises for the brain that force it to work actively, increasing its “professional suitability.” Any activity that involves all of your five senses is essentially a neurobic for the brain. For example, try getting dressed for work in the morning with your eyes closed. Can you guess what kind of clothing is in front of you, based only on the smell? You can also try to confuse your brain by taking an unusual route on your way back from work. You can do the same by rearranging the furniture in your home.

Not ready to bump into walls while walking with your eyes closed? Research carried out by specialists medical center at the University of Chicago, showed that crosswords and puzzles can also help your brain be stronger, and may even help delay dementia.

3. Avoid hazardous chemicals

Abuse of alcohol, nicotine and drugs significantly affects brain function. According to American national institute health, some substances can trigger a number of changes in areas of the brain responsible for memory, judgment, coordination and sensation. Long-term alcohol and drug abuse can cause brain cells to die. This impairs our memory and can affect sleep, appetite and emotional expression, as well as reduce our ability to learn and remember new information.

Surprisingly, not only bad habits harm the brain. Heavy metals have similar, if not greater, effects on memory and cognitive abilities. A study conducted by the American Academy of Pediatrics found that lead exposure leads to lower IQ and causes progressive decline in mental abilities. Mercury poisoning in the past was known as "hatmaker's rabies" because hat manufacturers used mercury in their production, leading to the development of such side effects in people, such as irritability, memory loss and blurred vision.

Exposure to heavy metals is common among people working in mines or incinerators. However, heavy metals can be found in unexpected places. For example, fish may contain mercury because the river water in which they live is polluted. Buying farmed fish won't protect your brain from mercury either.

2. Drink coffee

Despite the many negatives that surround coffee, when it comes to your brain, a daily cup of coffee will only benefit you. Experts have long argued that coffee boosts energy levels and improves short-term memory, but new research shows that drinking coffee can also reduce reaction times and improve a person's ability to process information.

During the experiment, experts observed participants who, after drinking a large cup of coffee, were able to better plan and control their activities, were able to concentrate better and remember more information than those who drank a placebo.

Other studies have shown that coffee may reduce the risk of developing Alzheimer's disease and other dementias. It also protects the brain from the effects of cholesterol and is a powerful ally in the fight against neurological disorders.

You don't need to drink five cups of coffee a day, just one cup of coffee in the morning will help protect your brain and fill you with energy.

1. Meditate

Research shows that meditation helps slow down some aspects of cognitive aging. In a small study led by experts from University of Technology in Dalian, China, it was found that meditation, like no other type of relaxation activity, including deep breathing exercises, caused changes in the brains of participants. These effects are noticeable even after several short sessions in people who have never practiced meditation.

Although the study was small and the findings are preliminary, experts believe meditation may be a useful tool for preventing and treating some types of mental disorders. Another study showed that meditation can help relieve anxiety, improve concentration, and relieve stress. negative thoughts, among other things, meditation is a good stimulator of human immune functions.

It can be formal or informal and can easily be combined with yoga or tai chi to improve your fitness.

Even if you've been training for a long time and consider yourself an experienced athlete, you may be making subtle mistakes that are preventing you from becoming slimmer.

Your time is valuable, you find free minutes to work out at the gym, but the results are invisible? Do you feel like you're running in place and can't move forward? Well, even if you have been training for a long time and consider yourself an experienced athlete, perhaps you make seemingly unnoticeable but glaring mistakes when performing exercises.