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Exercises That Are Good For Brain Health

The brain controls all functions of the body, which is why it’s vital to actively maintain its health. Most people exercise their body to remain physically fit, but it’s equally important to exercise the brain to keep mentally fit. Research has shown that a combination of mental and physical exercises benefits the brain over the long term.

Regular exercise can help relieve stress, restore chemical balance, improve focus, and have a positive impact on overall productivity. With the help of physical exercises, you can keep problems like memory loss and degeneration at bay.

Mental Brain Exercise

Our brain gets plenty of mental exercise during childhood. Kids are always learning new things, experimenting, and experiencing new sensations. As we grow old, the level of stimulus starts to slow down until we fall into a rut. Adults are often switching between work, rest, and personal responsibilities; most of these tasks rarely stimulate the brain. This has a negative impact on the most vital organ in our body.

Here are some mental exercises that can help:

    •Learn a New Language – This is one of the best ways to exercise the brain. Learning a new language stimulates the mind and prompts the brain to develop new connections.
    •Switch Hands – Something as simple as switching hands on a task can exercise the brain. Brush your teeth, write, operate the mouse, and eat with your non-dominant hand to get the best exercise.
    •Read Books Out Loud – Reading books out loud is far different from reading them silently. We usually skim through entire sections, don’t focus on every single word, and speed-read through the pages. While just reading provides ample stimulus, reading out loud forces the brain to focus. This process also stimulates the areas of the brain that are responsible for reading, hearing, and speaking.
    •Take A Different Route – Predicable patterns are the brain’s worst enemy. The daily commute to the workplace is one such predictable, repetitive activity, which is why it’s a good idea to consider changing routes as well as modes of transportation regularly for additional stimulation.
    •Up The Difficulty – Our minds have become lazy in this world of Information Technology. We autocorrect spellings, use calculators for basic math, or don’t take them to memorize phone numbers. Taking the more difficult route will stimulate the brain and make it more active.
    •Socialize with New People – Meeting new people and interacting with them regularly provides considerable stimulus to your brain. You subconsciously take note of the person’s voice, appearance, style of speech and interaction, new information about their life and their personality. Your mind processes all of this information at a rapid pace, which exercises your brain.
    •Meditation – It should come as no surprise that meditation is a great workout for the brain. This exercise helps improve your ability to focus, compartmentalize information, and helps reduce stress. According to research, human beings think over 70,000 thoughts every day. It’s not easy to quiet the mind and just sink into a meditative state. This challenge helps exercise the brain.

These are just some of the most effective mental exercises that you can incorporate into your daily life for better mental health. But mental exercises aren’t always enough, so it’s a good idea to incorporate some physical exercises into your routine.

Physical Exercises That Influence the Brain

Physical exercise triggers the reward center of the brain, which releases feel-good compounds like dopamine, serotonin, and norepinephrine into the brain. It increases overall brain activity levels so it forms new connections to handle the load. Better blood and oxygen circulation also helps.

Here are some exercises that are particularly useful:

    •Aerobics – According to research conducted by Harvard University, 120 minutes of aerobic exercise every week can help with physical and mental health. It can reduce anxiety levels, help you feel calmer and happier, and calm the nervous system.
    •Yoga – Yoga is one of the best all-around exercises for both physical and mental development. It slows down cellular aging, restores balance, improves focus, and reduces stress. Yoga goes hand in hand with meditation so the combination of both in your daily routine can have a big impact on mental health. It’s is suitable for people of all ages and physical abilities.
    •Walking – This is one of the easiest exercises and people of all ages can incorporate it into their routine. Walking outdoors is the best way to provide ample stimulus to your brain, especially if you’re walking in a green park or through woods. This exercise improves communication between different areas of the brain, eventually improving your multitasking ability.
    •Running – Running is similar to walking and is ideal for individuals with high energy levels. Our professionals at Silver State Neurology recommend for people who have difficulty focusing on tasks and become restless easily. Just 15 minutes of running will expel excess energy and focus the mind so you’re more productive. It is an instant mood booster so if you feel cooped up inside four walls, this exercise is ideal.
    •Resistance Exercise – We suggest weight exercises at least twice every week to help improve focus and productivity. Weight training has a lot of long-term benefits because it requires careful attention. Switching between different weight training exercises will provide great mental stimulus.

Conclusion

Regular brain exercising isn’t an alternative treatment for neurological conditions. If you experience problems like fatigue, lack of concentration, lack of comprehension, etc., despite regular exercises, you should consult a Las Vegas neurologist. Professionals understand how the mind works and will dig deep to determine the true cause of issues and provide suitable solutions.

Learning a Foreign Language

Languages are fascinating. They are more than just a means of communication; they’re used to heal, bring joy, express ideas and showcase emotion. Languages have allowed humans to reach great heights, brought people together, and build cultures. There are around 6,500 spoken languages in the world and every single of them is unique. Some go beyond words and are very difficult to learn. For example, the Xhosa language incorporates click consonants. There are also hundreds of whistle languages that utilize whistle tones instead of words.

There are so many options out there and a lifetime to learn as many languages as you desire. While learning a language and developing proficiency is certainly pleasurable, there are several other reasons why you should consider it. One of the most important reasons to learn a new language or languages is the impact the process has on your brain.

Language and the Brain

We learn how to speak our native tongue at a very young age, while the human brain is still developing and forming connections. Every time a child learns a new word or understands meanings of sentences, a new connection forms in their brain. These connections are formed based on the language people learn. A new language requires some rewiring because you might need to learn new sounds, consonants, and ways to speak.

For example, research shows that native Japanese speakers can’t distinguish between “r” and “i” sounds because their “r” sound is different and “l” doesn’t exist in the language. When they hear “r” and “l” sounds, only one area of their brain lights up in MRI. When a native English speaker hears these sounds, two areas of the brain light up.

For a native Japanese speaker to distinguish between the sounds, they need to develop new connections in their brain, which increases the size of their brain. This is applicable to all new learning because every language has different elements. Each new language forces you to form fresh connections inside the brain, which increases the size of it. That, in turn, makes learning other things easier.

How Does Learning a New Language Benefit the Brain?

Better connections and a larger brain size have a big impact on everyday life. Many people notice an improvement in their productivity levels and their ability to retain information. Here’s a look at some of the best known and proven benefits of learning a foreign language:

•Decision Making – Decision making is a complex and stressful activity and most people don’t realize that. The brain calculates several odds, considers different scenarios, before making a decision. Research suggests bilingual and multilingual people are better equipped to understand subtleties and nuances. They have a multilayered thought process during decision making and will consider all data rationally. This leads to better decisions based on good reasoning. Monolingual people are more likely to react emotionally.

•Improved Memory – Bilingual and multilingual children perform better in tasks that involve working memory than monolingual children. People experience a marked improvement in their ability to store and process information in a short period of time.

•Better Attention Span – Those accustomed to speaking two or more languages make an automatic decision to focus on one or the other depending on the situation. This requires active focus and the ability to filter information at the same time. They’re used to this and have sharper focus or attention span than monolingual people.

•Multitasking – As people are able to switch focus on from language to another smoothly, they also have the ability to switch focus from one task to another. Bilinguals have better working memories, sharper focus, ability to filter distractions, and switch focus. All of these characteristics help with multitasking.

•Better Cognitive Ability – Studies conducted by the University of Edinburg suggests bilingual students have better reading comprehension, verbal fluency, and general intelligence. They are better students and more likely to succeed.

•Delayed Onset of Degenerative Diseases – This is one of the biggest benefits of learning a foreign language. Studies show that bilingual individuals develop degenerative diseases like dementia more than five years later than monolingual people. They are also less likely to develop it in the first place.

There’s no need to stop at one. Neurologists in Las Vegas believe that adding multiple foreign languages will only improve brain development. This skill will also open up a different carrier path for you, which is always beneficial.

Is it Too Late?

Most people learn only one language while growing up, though it isn’t uncommon for children to learn two or even three languages in some communities. It’s easier to learn while the brain is still growing and developing but that doesn’t mean it is impossible to learn later. Many people learn new languages in their twenties, thirties, forties, or even fifties. It doesn’t matter when you start learning because the benefits remain the same. You’ll still develop new connections and the brain will still grow.

It’s never too late to start learning, but starting as early as possible means you have an easier time with it. Languages aren’t difficult to learn, especially if they’re similar to your native tongue. For example, a native English speaker will have an easier time learning Spanish than they would while learning Mandarin.

Adults learn quickly through immersion and communication. People living in different countries surrounded by a different language adapt quickly. If a native English speaker lives in Germany for a year and puts in some effort, they will learn Garman quickly. A native English speaker living in America and not immersed in the environment will have a more difficult time.

Language is an exercise for the brain so it is a preventive step you can take to stall a number of degenerative diseases and brain-related problems. That doesn’t mean it is a cure and can replace treatment from a qualified neurologist. If you or a loved one experience signs of mental disorders or degeneration, contact your Las Vegas neurologist for effective treatment and therapy.

Declutter your Brain

Our lives are constantly dictated by tight schedules and lengthy to-do lists. The stress of the workplace or the home can quickly compound, making even simple tasks seem like a hassle. The best way to stay calm and collected even in those frustrating situations is to keep an organized mind. The goal isn’t to compartmentalize every aspect of your life into an even stricter schedule and to-do list. The goal is to declutter your brain of unnecessary thoughts so that you can focus on one thing at a time (and do it successfully, too).

But how can we go about getting our mind in the right state? With all these stressors surrounding us, it’s a lot tougher than said. Here are a few tips to get you started:

Keep a journal

Yes, I’m sure we have all heard “keep a journal” a thousand times. But, what makes it so useful? Journals are essential for word blurts. When we feel overwhelmed by the thoughts, sometimes the best option is to get it all out at once. Open a document on your computer, and start typing away. Don’t stop until you have nothing left to say. Once you’re done, you’ll be able to focus on specifics without worrying about all those other “things” bouncing around.

Learn a few strategies to make decisions

One of the most stressful aspects of our lives is making decisions. Even choosing what to eat for breakfast can be stressful when you only have 5 minutes to make yourself something that stays true to your diet. Deciding if you want to go out with your friends on a Thursday night, knowing you have work early the next day is another. Or maybe you’re torn between staying with your current job and moving to a new city to pursue something better but making less.

All these decisions that we must make every day of our lives pile up quickly and cause the mind to get cluttered. A useful strategy is Heath’s WRAP method: widen your choices, reality-test your assumptions, attain distance before deciding, and prepare to be wrong.

If you’re short on time, use the tried-and-true method of a pro/con list. Listing your options and their potential benefits and downsides might give you an obvious answer that you weren’t able to see with a cluttered mind.

Know when it is time to see your local Las Vegas Neurologist to help guide you to better brain health management. Sometimes our bodies are trying to tell us something and we don’t listen. If your body and brain is overwhelmed, listen to it. Stress can impact the brain’s health.

Rearrange your priorities

What’s more important to you: family or your career? What about loyalty or honesty? What are your core values? And what do you want to be kept at the forefront of your mind when making decisions? Oftentimes, in the heat of complicated situations, we sacrifice what’s important to us to complete a task. If we constantly remind ourselves of what is important to us, we can make better decisions and make them faster. Keeping a set of principles ahead of us at all times also helps to declutter the things that aren’t as important.

Get out of the past

The biggest clutter in our mind is what we’ve done in the past. We miss one deadline, and it becomes the only thing we can think about for the next week. The best way we can help ourselves is to acknowledge when our mind returns to a negative memory of the past and calmly bring it back to focus. Slowly training our minds to see the positives and stay in the present keeps us free from the clutter of the past.

Clean your physical space

A big contributor to the mess in your mind is the mess that is all around you in your physical space. The unnecessary visual stimuli kick your mind into hyperdrive, making you think you constantly have to accomplish tasks. Taking a few minutes to keep your space clean each day will help you relax.

Conclusion

The stressors that we experience each day of our lives sometimes make it difficult to keep a clear mind. But taking the time to do some clean-up following the tips outlined above can help you live a less stressful life. If you are experiencing brain health issues, visit your local Las Vegas Neurologist and seek help.