6 Ways to Strengthen Your Brain
By Paige Greenfield
1. Volunteer
Stimulates: The prefrontal cortex, which analyzes, plans, and problem-solves
Why: A Johns Hopkins study found that older women who tutored kids for six months developed sharper cognitive skills. The social and mental activity required for teaching sends blood rushing to this part of the brain.
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2. Work out
Stimulates: The hippocampus, which forms memories
Why: Arthur Kramer, PhD, a researcher at the University of Illinois, used MRIs to show that exercise actually makes your hippocampus bigger. Physical activity may increase the number of capillaries in the region, which in turn helps new cells grow. Kramer prescribes one-hour sweat sessions three times a week.
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3. Learn a skill
Stimulates: The intraparietal sulcus, which directs hand-eye coordination
Why: At Oxford University, researchers taught 24 people to juggle and found that after six weeks this region had a higher density of white matter (the fibers that let neurons communicate). Any novel activity that is practiced intently, such as tennis or guitar playing, will likely have this effect, says study author Heidi Johansen-Berg.
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4. Keep the weight off
As the number on the scale creeps upward, it's hard to imagine that anything's getting smaller, but extra pounds can actually shrink your brain. In a 2009 study, brain scans of older adults revealed that overweight individuals had an average of 4 percent less brain tissue than normal-weight folks. And in obese people the loss of tissue was so significant that their brains appeared 16 years older than those of thinner people.
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"By eating more calories, you're also consuming more fat," says study author Paul Thompson, PhD, a neurology professor at UCLA School of Medicine. "The fat clogs arteries that feed the brain, which in turn causes brain cells to wither." That loss can impair memory, mood, movement, speech, and more.
Though the first priority is getting down to a healthier weight, you can also focus on strengthening the brain cells you've got. Aerobic activity will not only help you shed pounds but increase the amount of blood, oxygen, and nutrients flowing north to your neurons. And more nourishment means a faster processor.
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5. Wiggle your eyes
Can't remember where you stashed your glasses? Try looking from side to side. Rapid horizontal eye movements cause the brain's two hemispheres to interact with each other more efficiently, explains memory researcher Andrew Parker, PhD. In moments of temporary amnesia, that action may help you pull up information.
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6. Take a snooze
In a University of California, Berkeley, study, participants improved their scores on a memory test by 10 percent when they repeated the test after catching some z's. (Nonnappers saw a 10 percent decline in their scores the second time they took the quiz.) Here's why: New facts enter your brain like e-mails arriving in your in-box. And as your in-box can overflow over the course of a day, so can your brain. During sleep, your brain shuffles recently received data into storage, creating space for fresh info.
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KEEP READING: 4 More Ways to Strengthen Your Brain
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