Your frontal lobe is always hard at work, even if you don’t realize it. Whether you’re going for a walk, hanging out with friends, or counting change at the store, your frontal lobe is working hard to get it all done.[1] Additionally, your prefrontal cortex, or the very front of your frontal lobe, plays a big role in this critical-thinking and decision-making.[2] While there’s no machine or pill that will instantly give this part of your brain a boost, there are plenty of ways to improve your brain functioning overall.
[Edit]Steps
[Edit]Memorize silly sentences and acronyms.
- Word play forces your prefrontal cortex to tap into your memory. Give yourself an extra challenge by reading through some brain-twisting riddles, or by committing special jokes, puns, and acronyms to memory. Creating different word associations forces your brain to think a bit more flexibly as it juggles different word associations.[3]
- Here’s a sample riddle: What has holes but is full of water?
The answer: A sponge!
- Here’s a sample riddle: What has holes but is full of water?
[Edit]Solve some puzzles or brain games.
- The frontal lobe plays a big role in your memory.[4] Luckily, games and puzzles can help give your memory a nice boost. Try out different word games, like unscrambling 5 letters into a variety of smaller words. Spatial games, like counting squares in a grid or rearranging toothpicks into different shapes, are also great ways to keep your brain sharp.[5]
- You can find some free brain games here: http://brainpages.org/brain-games.
[Edit]Cook a new recipe.
- Cooking is an excellent way to exercise your prefrontal cortex. Unlike other activities, cooking involves using all 5 senses. Search online for easy recipes you can try, before working your way up to something more challenging. Cooking is also a great way to improve your memory as you prepare dishes more than one time.[6]
[Edit]Exercise frequently.
- Exercise gives your memory a boost. Studies show that people who exercise regularly have more volume in their prefrontal cortex, as well as other parts of the brain. Consistently exercising for just 6 months can give your prefrontal cortex a boost. To really improve your memory, try to exercise for at least 120 minutes each week.[7]
- This exercise doesn’t have to be super intense—just taking regular, brisk walks can help boost your memory.
[Edit]Meditate regularly.
- Meditation increases the gray matter in your prefrontal cortex. You don’t have to make a big lifestyle change—studies show that 8 weeks of basic meditation can improve your brain.[8] To help you get started, listen to guided meditations, which walk you through the process.[9]
- Guided meditations come in all sizes! You might sit and listen to a 15-minute meditation, or try a 4-minute one instead.
[Edit]Maintain a consistent sleep schedule.
- Wake up and go to bed at a consistent time each night. Studies show that your memory actually improves after getting some rest. Think of your brain like an email inbox—when you sleep, your brain has more time to organize the “emails” that flooded the inbox throughout the day.[10]
- Adults need around 7-9 hours of sleep, while people over 65 should get 7-8 hours. Teens function best on 8-10 hours of sleep.[11]
[Edit]Eat beets.
- Beet roots have a lot of nitrates, which turn into nitrites after you eat them. Nitrites help widen your blood vessels, and help more blood flow into your frontal lobe area.[12] Spinach, fennel, radishes, and other leafy vegetables are also high in nitrates.[13]
[Edit]Volunteer in your community.
- Studies show that volunteering gives your brain function a boost. If you have some extra free time, look for some volunteering opportunities, like a soup kitchen or litter clean-up. You’ll be improving your local community, as well as your own brain![14]
- A specific study showed that older women who were volunteer tutors for 6 months ended up with boosted cognitive skills.[15]
[Edit]Embrace curiosity and new questions.
- Try not to process new thoughts and experiences automatically. Instead, ask plenty of questions and challenge your usual ways of thinking—this type of mindset really engages your frontal lobe.[16]
- If you spot a beautiful sunset, you might research why the sky is so colorful instead of simply admiring the view.
[Edit]Say thanks.
- Express gratitude whenever you get the chance. When you show your appreciation, you experience more positive emotions. As you develop these positive feelings, your prefrontal cortex gets a boost.[17]
[Edit]References
- ↑ https://share.upmc.com/2014/12/get-know-brain-series-frontal-lobe/
- ↑ https://www.sciencedirect.com/topics/medicine-and-dentistry/prefrontal-cortex
- ↑ https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex
- ↑ https://pubmed.ncbi.nlm.nih.gov/11898568/
- ↑ https://www.theguardian.com/lifeandstyle/2018/oct/13/mental-exercises-to-keep-your-brain-sharp
- ↑ https://www.thegreatcoursesdaily.com/sharpen-your-brain-in-the-kitchen-how-cooking-improves-brain-health/
- ↑ https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
- ↑ https://scopeblog.stanford.edu/2011/12/29/a-conversation-about-the-science-of-willpower/
- ↑ https://www.nytimes.com/guides/well/how-to-meditate
- ↑ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0027421
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- ↑ https://www.forbes.com/sites/jennifercohen/2015/02/05/12-best-foods-to-boost-brain-power/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165613/
- ↑ https://www.jhsph.edu/news/news-releases/2009/carlson-brain-scan.html
- ↑ https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex
- ↑ https://www.psychologytoday.com/us/blog/make-your-brain-smarter/201301/go-full-frontal-be-smart
- ↑ https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex
No comments:
Post a Comment