Good Lifestyle

Want to be the person who always delivers aback to killerWhich can repeat PI hundredth figure, or may retain effortlessly on any eddy Fellini? Well, there are countless ways that you can work toward these goals that take only a few minutes a day. Do not believe us? We have gathered scientific experts and habits that make you smarter in no time. Read on your mind like a knife!

Breakfast is really the most important meal of the day - especially when it comes to your cognitive ability. According to a research review published in 2016Advances in nutritionBreakfast was positively associated with improved performance on memory, attention and executive function in children and adolescents. So craquelez few eggs in the morning and feed your brain!

Namez your way to a sharper brain by adding asanas to your normal routine. A 2018 study published inFrontiers in Integrative Neuroscience revealed that regularyoga Practitioners had more gray matter (the substance which, to put it briefly, contains neural your brain cells) in their hippocampus, a brain region associated with memory and executive function.

The art of doing nothing can give major improvements regarding your brain. According to a 2018 study published inScientific reports, Conduct improved conscious breathing exercises study subjects cognitive functioning tasks that incorporated both visual attention and spatial working memory. Say it with us:In...Outside...

Even if your crossword style is morePeople thanNew York Times, Doing word puzzles can help keep your mind sharp. According to a 2018 study published in theInternational Journal of Geriatric PsychiatryAmong about 19 000 adults cognitiquement adjusted between 50 and 93 years, those who regularly word puzzles were better held on 14 measures of cognitive fitness than those who have rarely or never.

Always excited to your Sudoku puzzles usual? Keep them to keep your mind sharp as a tacelle. The results of a study published in 2019International Journal of Geriatric Psychiatry found that individualsmore than 50 Who made digital puzzles at least once a day at least better cognitive performance than those who did not.

A little sleep the day goes a long way when it comes to your overall brain power. According to a research review in 2018 published in the journalTo sleep, Seniors who took the daynaps Generally stated cognitive benefits, including memory improvements and logical reasoning.

What feels better than a goodstretch? How about knowing that you get smarter when you do? According to a 2017 study published in theIndian Journal of Medical Research Basic and applied, Stretching the increased hippocampal activity and boosted hormone levels "good sense" of dopamine in study subjects adolescents.

Take a few moments tomeditate Every day and you could get smarterandcalmer. According to a 2011 study published inPsychiatry ResearchThe practice of mindfulness increased gray matter density in key parts of the brain, including the hippocampus and cerebellum left.

Your parents may have tried to curb yourWORLD OF WARCRAFT time in high school, but playingvideo games Can actually make you long term intelligent. A 2017 study published inCyberpsychology, Behavior and Social Networking I have found that play both mobile and video games based on the console significantly improved cognitive function of individuals. Game!

If you hit a spin class or skip the elliptical, a littleexerciseCan make a good world for your body and your brain. "Research suggests that the execution of physical exercise about four hours after learning can improve the conservation of associative memories and modifies the consistency of the recovery of information," saidAnthony Kouri, MD, an orthopedic surgeon atMedical Center of the University of Toledo. "Physiologically, the exercise improves neural plasticity by triggering the release of chemical factors such as dopamine, norepinephrine and BDNF (neurotrophic function derived from the brain), in the brain. This is particularly useful in the subsequent stages of consolidation From memory, that's why it's better to wait a few hours to work. "

Even if your literature preferences swing moreStephenie Meyer thanLeo Tolstoy,reading For pleasure to positively improve your cognitive ability. According to a 2016 study published inThe review of research on multidisciplinary graduatesStudents who have read for pleasure had an increase in test performance on a variety of academic subjects.

Looking to sharpen your brain? Try to spend more time with people you love. A 2018 study published in theInternational Journal for Environmental Research and Public Health reveals that among the elderly, those who participated in regular social activities also presented a higher cognitive functioning.

Your favorite gym playlist can make you pump for a spruillating sweat session, but if you want your brain to be evergreen, try adding someBeethoven WhereBach to your rotation. According to a 2015 study published inConscious knowledge, elderly patients with light cognitive impairment had increased brain activity in problems with problem solving, cognition and memory after listening to classical music, such asMozart K448.

You want to free your interior engineering? Try to think of good times that you have had in the past. According to a 2014 study published in theIran Journal of Psychiatry and Behavioral Sciences, Reminiscifting Cognitive Capacities for Improved Elderly Study Topics, includingMemory.

Brain games are not just forkids-They can also have quite impressive effects for adults. According to a 2018 study published inMedical Science Monitor Basic SearchHealthy adults who have played cerebral training games for 15 minutes every day over a three-week period have increased their engine speed and improved their attention.

Targeted massage is more than loosening steep muscles - it can also increase your cerebral power. According to a 2018 meta-analysis published in theAlternative and complementary medicine newspaperRegular acupoint massage was associated with greater cognitive function in the elderly.

Cortisol, a stress hormone, has beenassociated with a reduced cognitive function Through almost all cognitive domains, including hand-eye coordination, processing speed, visual memory, executive operation, verbal memory and learning and language. The good news? A 2019 study published inAn open reveals that only 10 minutes spent caressing adog can reduce these levels of cortisol again.

Even if you are not quite ready to take the first president of Carnegie Hall, practice an instrument can have profound effects on your cognitive ability. A 2019 study published inBorders in psychology revealed that playing an instrument for more than half an hour each week is associated with greater verbal and intellectual capacity in children.

Practicing that fancy football work is more than embarrassing your children. According to a research review in 2018 published in theJournal of cognitive improvement, adding a littleDanceHealthy adult routines have been associated with the maintenance and improvement of cognitive function.

A small gum can make a big difference in terms of cognitive ability over time. According to a 2010 study published inNutritional neuroscienceStudy topics that chew gum had greater vigilance, better moods and an improvement in reaction times.

Wine is not just good for yourheart-It is pretty good for your brain too. According to a 2010 study published inActa Neurologica ScandinaviaModerate wine consumption was associated with improvements in cognitive tests among a group of more than 5,000 adult men and women in good health. Unfortunately for artisanal beer and connoisseurs of cocktails, however, we could not be told for other types of alcohol.

To laugh It's really the best cure, especially when it comes to your brain. According to a 2014 study published inAdvances in body medicine in the leadLooking at improved amusement learning ability and a reduction in deferred reminders in the elderly.

Good news, Chocoholics: Your snack of choice could make you smarter. According to a research review in 2017 published inNutrition boundariesCocoa flavonoids are associated with improved cognitive performance, even for adults with memory problems.

Catch yourbottle of water Before coming out of the door and you could enjoy a day's brain stimulation effects. According to a 2018 study published inMedicine and Science in Sport and Exercise, dehydration can negatively affect cognitive performance from motive coordination to attention. So, if in doubt, drink.

When the temperature plunges, make sure you have a lot of equipment to keep you warm, your brain depends on it. A 2012 study published inErgonomics Exposed a group of 10 young men at 50 degrees and then air of 77 degrees. The researchers found that the cognitive function of the subjects - including memory, the executive function and the reaction time were delayed in thecolder temperature And remained low for one hour after their warming.

While knowing that everything could be nice, ask when you need help to enjoy your long-term brain. "Be careful of things and do not make any hypothesis. Instead, ask questions to truly smarter," suggests an authorized clinical psychologist and neurotelaval certified by the Board of DirectorsDr. Catherine Jackson, founder ofDr. J's's Holistic Health & Wellness. "Smart people are curious to know many things, big and small and seek to constantly acquire new information."

"To learnnew language. Cook a new recipe. Try a new thing you have never done. No matter what it is, Jackson declares. Learn something new expands your brain and your knowledge. This allows you to stretch your abilities and grow. When we stop learning, the brain cells die. Keep new neural connections in your brain learning something new daily. For example, if you learn a new language, commit to learning some new words a day. "

"All smart devices make us less intelligent," says Jackson. "Most people sit down and watch TV for hours, which could be used for other things. And when we use other devices, such as a mobile phone or tablet, it's often to scroll through Constantly through social media or playing games that provide little help us teach us and grow up. "

To mediate the effects of electronic overload, try using your devices to listen to audio books and do online learning between these ginge-watch sessions.

Creativity and cognitive function go by hand - a good reason to do something creative every day if you can find time. According to a 2016 study published inArt-therapy, Make art reduces the levels of salivary cortisol, associated with a reduced cognitive function.

Express yourAcknowledgement Regularly and you might simply enjoy brain strengthening benefits. According to a 2016 study published inNeurotausThe expression of gratitude actually modified the brains of study topics, lighting the distinct areas of those associated with other similar feelings, such as empathy.

Whether you prefer to paint your nails or take a long bath of relaxation, practice daily personal care can make you smarter over time. A 2012 study published inNeuron suggests that repeatedstress Can trigger a cognitive impairment, so there is no time as the present to start giving you a lot of time to decompress.

Eat more rich magnesium dishes like spinach, lawyers, pumpkin seeds, almonds and dark chocolate and you might find you a little brighter.

According toCarolyn, MD, ND, cerebral health, diet and nutrition and the author of365 ways to strengthen your cerebral power, "Significant cerebral receivers for learning and memory depend on magnesium for their settlement".

Bad News, Night Owls: a 2019 study published inTo sleep reveals that people who are generally late and waking up late had reduced attention to their non-slip counterparts. "Studies have shown sleep to improve learning, memory and creativity," Dean Note. So when you can, hit the hay earlier. And if you want to have more rejuvenation rest from tonight,Here are the best ways to have a good night's sleep after 40 years .

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