We live in an age where there is so much going on in our brains that it can be tough to switch off, whether it’s money worries or the fact that we are constantly stimulating ourselves through our devices. We have to remember that it’s so important that we nourish our brains in today’s fast-paced world. But why is this so important, and what are the best ways for us to do this?
Cognitive Demands
Our modern lifestyles place unprecedented demands on our cognitive abilities that older generations can’t necessarily comprehend. We’re experiencing that constant influx of information, technological advancements, and the fact that we’re supposed to multitask.
Of course, we have to think that if we were to do this physically, we would be overloaded. But in terms of our brains, it’s something that we don’t see, and we’re often required to process complex information, make quick decisions, and switch between tasks frequently. This continuous mental engagement can lead to cognitive fatigue and decreased performance if we’re not nourishing our brains.
Long-Term Brain Health and Well-Being
As we age, the risk of cognitive decline and neurodegenerative diseases increases, and this means having proper brain nourishment throughout our lives can help build cognitive reserves and resilience against age-related brain changes. This would involve a healthy diet, physical exercise, and challenging our brains with new learning experiences.
Many people don’t think about the simplicity of a jigsaw puzzle or spider solitaire as a way to challenge our brains, but these practices can help preserve cognitive function and reduce the risk of conditions like Alzheimer’s disease and other forms of dementia.
We need to remember that a well-nourished brain is better equipped to regulate emotions and maintain mental health because our ability to process emotions, cope with stress, and maintain a positive mood is directly influenced by our brain’s overall health and abilities to function.
In addition to proper nutrition and exercise, stress management techniques are critical to improving mental well-being and emotional regulation, which is particularly important in today’s world where mental health challenges are becoming more widespread.
What We Need to Do
Practice Mindfulness
We spend a lot of time thinking about the past or the future, and if we place more focus on mindfulness, this can induce what is called neuroplasticity. In other words, the overall development of new synapses or connections within the brain.
Mindfulness, either in terms of meditation or learning to be in the present, is all about focusing on the now with a non-judgmental attitude. This can lead to changes in the structure and brain connectivity, particularly in areas of the brain involved in attention and memory such as the hippocampus and the anterior cingulate cortex (ACC).
Engaging in Mental Stimulation
It is not so easy to switch off in today’s fast-paced world, but we need to remember that while we may be idly scrolling through social media, it’s very much a passive activity. When we challenge the brain with new tasks, whether it’s something like a puzzle, learning a new language, or taking courses, this can help to create neural connections and build a cognitive reserve.
It can be very tough, but if we start to focus on games that improve our cognitive function and enhance brain plasticity, we can give our brain that workout that we know is so vital when we talk about our physical skills. There are games such as Dual N-Back that, as frustrating as they can be, are excellent for pushing the limits of our working memory, attention control, processing speeds, cognitive flexibility, and so much more.
Physical Exercise
Physical activity is, of course, great for our body, but it’s also fantastic for our brains because it increases the levels of serotonin, which is a neurotransmitter that contributes to feelings of well-being and happiness.
When we exercise regularly, this promotes the formation of new neurons known as neurogenesis, and enhances our cognitive functions. The great thing about it is we don’t need to do a huge amount of exercise in order to feel the benefits.
Nourishing Our Brains
We all know about eating well, and it’s something that we should do. But if we reduce our intake of sugar and refined carbohydrates while also increasing our vitamin, antioxidant, and omega-3 fatty acid intake, we can maintain our cognitive health. There’s a lot more focus on the consumption of probiotics and prebiotics now because of the link between the gut and the brain.
Socializing and Staying Connected
Some people can struggle with social interactions, but we have to remember that socializing on a regular basis encourages healthy behaviors, and this promotes emotional support, which is vital for your mental health. What’s important to remember is that the social function should be non-judgmental. This could be group activities like an exercise class or participating in healthy conversation that can give you those cognitive benefits.
Reducing Toxic Stress
It’s incredibly difficult these days to handle our stress, but if we minimize our exposure to stressors and adopt stress reduction techniques such as affirmation mindfulness, this can protect our brains. We have to remember that we live in an age where so many things can have detrimental effects on our brain and body health, such as inflammation.
It’s not about doing one of these things, but ensuring that we incorporate a combination of these things that we know will work for us. It’s also vital to remember that a nurturing environment is something that we need to actively protect because this can mitigate the effects of stress and greatly promote resilience, which is fantastic for our sense of self.
We also need to remember that nourishing our brain is not always about feeding it new things. It’s just as important to remember that boredom is incredibly useful for our brains because it allows us to process things. If you’re constantly on the go, it can be difficult to learn how to switch off, but if you start to be comfortable with being bored, this can promote feelings of peace over time.
