7 Tips for a Sharper Mind
The brain is the most complex organ in our body. For every task we perform, from simple to complex, we rely on this organ. Therefore, it's beneficial to keep training your brain. Fortunately, there are many ways to keep your mind sharp. From simple motor and cognitive exercises to eating healthy foods: read our tips below.
Train Your Brain
Stimulating your brain is not only important for memory and staying sharp, but it's also enjoyable! By reading, playing games, solving complex problems, and always being eager to learn, you keep your brain sharp.
Get Moving!
Yes, here it is again, the obvious one, but there's plenty of scientific evidence showing that regular exercise is crucial to slowing down cognitive decline associated with ageing. During exercise, we stimulate the release of substances essential for the development, growth, and functioning of brain cells (neurotrophins). You don't have to run a marathon to benefit from these wonderful neurotrophins. By moving for 30 minutes every day (enjoy the outdoors, walk, cycle, take a stroll during your lunch break), you can already reap the benefits for your brain.
Nourish Your Brain Cells
Your brain functions optimally with a wide variety of nutrients, fats, carbohydrates, and proteins, and a broad diversity of vitamins and minerals. With a varied and colourful diet, eaten in moderation, you prevent obesity and keep your brain sharp. Foods rich in omega-3 fatty acids, vitamin B, vitamin C, and minerals like magnesium and iron seem to contribute to a well-functioning brain. Not smoking and drinking also support this mission. For instance, vitamin C, vitamin B, magnesium, and iron are good for memory, and the omega-3 fatty acid DHA is beneficial for the brain (with a daily intake of 250 mg DHA).
Get Enough Rest
Morning and evening people do exist, as do differences in the number of hours of sleep a person needs on average. The biological clock – regulated in the hypothalamus – is not the same for everyone. An evening person gets tired later than a morning person. However, sufficient sleep for your specific needs (or biorhythm) is still important for a well-functioning brain. During deep sleep, your body recovers, and in the REM phase (dream phase), your brain has time to process daily events and emotions.
Seek (Together) the Challenge
Brain games like Sudoku, chess, solving riddles, puzzles, etc., keep the brain sharp, as does learning new skills. Learning a new language or advancing your photography skills is mentally more challenging than watching your favourite series. For example, drawing strengthens your cognitive functions, even if you're not a Rembrandt van Rijn. But also, take on a challenge with someone else! People who are socially active have a lower risk of mental disorders such as dementia and Alzheimer's. Escape with your partner(s) in crime from an escape room or bring out the chessboard again. Perhaps you're the new Beth Harmon (The Queen’s Gambit)?
Switch Off Your Brain
Of course, you can't literally switch off your brain, but all that socialising can make you 'people tired.' Time for a moment with just yourself and your brain, for instance, during a meditation session. Mindfulness has gained significant ground in recent years, and that's not surprising. The impact of spending time in silence is enormous. It can lead to greater mental flexibility, improved attention, focus, empathy, and resilience. It's no wonder this practice has been used for centuries in traditional medicine to manage stress and restlessness, and there are people like monks who do nothing but meditate.
Brain Facts
The total brain area consists of 21 parts, including the spinal cord and skull.
The development of the brain begins in the womb and continues at least until the 25th year of life.
When a child reaches puberty, such changes occur in the brain that a teenager's behaviour can be radically different. Teenage brains are temporarily out of balance because the emotional brain areas develop earlier than the rational brain areas, and the emotional part can no longer keep up with the rational part.
The hippocampus (plays an important role in storing information in memory, spatial orientation, and controlling behaviour important for survival) is named after the Greek word for seahorse (due to its curved shape).
The largest part of the brain is the frontal lobe. It is considered the most advanced part, as it is responsible for human self-awareness.
Broca's speech centre (located at the front of the brain) is responsible for speech and the ability to talk to yourself silently and is located in the left hemisphere for right-handed people and sometimes in the right hemisphere for left-handed people.
The hypothalamus is a small gland that occupies less than 1% of the brain area but is responsible for many processes in our body, from hormone regulation to managing feelings of hunger, thirst, satiety, energy balance, and the biological clock.
The pituitary gland weighs only half a gram but is also known as the 'master gland' due to its significant importance in our body. It forms the link between the central nervous system and the endocrine system.
The left side of the brain controls the right side of the body and vice versa.
