I had a new job which involved traveling all over the burbs of Boston, and I got lost every single day for at least 4 weeks. I got lost so much, I thought I was going to lose my job due to chronic lateness I even got written up for it.

But—in time, I started learning my way around, due to the sheer amount of practice I was getting at navigation using only my brain and a map. I began to actually get a sense of where things in Boston were, using logic and memory, not GPS. I can still remember how proud I was the day a friend was in town visiting, and I was able to effectively find his hotel downtown with only a name and a location description to go on—not even an address.

It was like I had graduated from navigational awareness school. Technology does a lot to make things in life easier, faster, more efficient, but sometimes our cognitive skills can suffer as a result of these shortcuts, and hurt us in the long run. Not a big deal. Your overall health will probably decline as a result.

Your brain needs exercise as well. If you stop using your problem-solving skills, your spatial skills, your logical skills, your cognitive skills—how do you expect your brain to stay in top shape—never mind improve? Think about modern conveniences that are helpful, but when relied on too much, can hurt your skill in that domain.

Translation software: amazing, but my multilingual skills have declined since I started using it more. Same goes for spell-check and autocorrect. In fact, I think autocorrect was one of the worst things ever invented for the advancement of cognition.

You know the computer will catch your mistakes, so you plug along, not even thinking about how to spell any more. As a result of years of relying on autocorrect and spell-check, as a nation, are we worse spellers?

I would love someone to do a study on this. There are times when using technology is warranted and necessary. Walking to work every so often or taking the stairs instead of the elevator a few times a week is recommended to stay in good physical shape.

Lay off the GPS once in a while, and do your spatial and problem-solving skills a favor. Keep it handy, but try navigating naked first. Your brain will thank you. And that brings us to the last element to maximize your cognitive potential: Networking.

If not, start. By networking with other people—either through social media such as Facebook or Twitter, or in face-to-face interactions—you are exposing yourself to the kinds of situations that are going to make objectives much easier to achieve.

By exposing yourself to new people, ideas, and environments, you are opening yourself up to new opportunities for cognitive growth. Being in the presence of other people who may be outside of your immediate field gives you opportunities to see problems from a new perspective, or offer insight in ways that you had never thought of before.

Learning is all about exposing yourself to new things and taking in that information in ways that are meaningful and unique—networking with other people is a great way to make that happen. Steven Johnson , author who wrote the book "Where Good Ideas Come From", discusses the importance of groups and networks for the advancement of ideas.

If you are looking for ways to seek out novel situations, ideas, environments, and perspectives, then networking is the answer. It would be pretty tough to implement this "Get Smarter" regiment without making networking a primary component.

Greatest thing about networking: Everyone involved benefits. Collective intelligence for the win! Remember back to the beginning of this article where I told the story about my clients with autism spectrum disorders?

Why were those children able to achieve at such a high level? It was not by chance or miracle—it was because we incorporated all of these learning principles into their therapy program.

While most other therapy providers were stuck in the " Errorless Learning " paradigm and barely-modified " Lovaas Techniques " of Applied Behavior Analysis, we adopted and fully embraced a multimodal approach to teaching.

We made the kids struggle to learn, we used the most creative ways we could think of, and we challenged them beyond what they seemed capable of—we set the bar very high. They surpassed that bar time and time again, and made me truly believe that amazing things are possible if you have enough will and courage and perseverance to set yourself on that path and stick with it.

If those kids with disabilities can live this lifestyle of constantly maximizing their cognitive potential, then so can you.

This is the kind of intelligence that is valuable, and this is the type of intelligence we should be striving for and encouraging. The motivation for the former is driven by dopamine, and associated with curiosity—the latter by adrenaline, and typically associated with more dangerous activities.

Garlick, D. Understanding the Nature of the General Factor of Intelligence: The Role of Individual Differences in Neural Plasticity as an Explanatory Mechanism. Psychological Review , , no. Haier, R. The Parieto-Frontal Integration Theory P-FIT of Intelligence: Converging Neuroinaging Evidence.

Behavioral and Brain Sciences , Cerebral glucose metabolism and intelligence. Vernon, Biological approaches to the study of human intelligenc e pp.

Norwood, N. Susanne M. Jaeggi, M. Improving Fluid intelligence With Training on Working Memory. Proceedings of the National Academy of Sciences. doi: Ramey, C. Early Intervention and Early Experience. American Psychologist , Sternberg, R. Increasing Fluid Intelligence is Possible After All.

PNAS , , no. Implicit Theories of Intelligence, Creativity, and Wisdom. Journal of Personality and Social Psychology , 49 , The Theory of Sucessful Intelligence.

Review of General Psychology, 3 , Weinberg, R. Intelligence and IQ. She teaches social skills, communication, and behavior intervention in home and community settings, training both children as well as parents on methods of therapy. Andrea works as a researcher with METODO Social Sciences Institute , the U.

branch of METODO Transdisciplinary Research Group on Social Sciences, based in Bogotá, Colombia, investigating the neuro-cognitive factors behind human behavior- this includes topics such as creativity, intelligence, illegal behavior, and disorders on the divergent-convergent thinking spectrum of schizophrenia and autism.

As well as being a researcher of creativity, she is also herself a fine artist and has been trained in various visual communication medium, ranging from traditional drawing to digital painting, graphic design, and 3D modeling and animation for the medical and behavioral sciences. She blogs at The Rogue Neuron and tweets as AndreaKuszewski.

The views expressed are those of the author and are not necessarily those of Scientific American. The views expressed are those of the author s and are not necessarily those of Scientific American.

Already a subscriber? Sign in. Thanks for reading Scientific American. Create your free account or Sign in to continue. Physical exercise stimulates the production of Brain Derived Neurotrophic Factor BDNF , a hormone that supports neuronal health and vitality and stimulates formation of synapses between neurons the basis of memory.

Regular exercise leads to epigenetic changes in the genes that code for the manufacture of BDNF, so that more BDNF is produced over time.

These epigenetic changes can last a lifetime if exercise is and ongoing part of your life and lead to a healthier brain into older age. Physical exercise also stimulates the release of neurotransmitters that are involved in regulating mood and attention.

Increased levels of norepinephrine and dopamine may be responsible for enhanced concentration and learning observed in the hours immediately after exercise. Increased levels of serotonin, endorphins and anandamide may be responsible for enhanced mood and reduce anxiety observed after exercise.

Many students and professionals have learned to position exercise before periods of cognitive demand to optimize their performance and may sprinkle additional brief walks or calisthenics throughout their day to maintain performance.

Many studies have documented the impact of aerobic exercise on brain health and performance. A growing line of evidence suggests that strength training has benefits for mental health and cognitive function as well that may be somewhat unique, and perhaps complimentary, to the effects of aerobic exercise.

There may be additional social and cognitive benefits from team sports and group activities or participating in an event such as a race. Implementing lifestyle changes can help to develop many aspects of our cognition. Engaging in consistent and diverse stimulation is a powerful tool in developing our brain function.

As our brains continue to mature during our lifetime, these techniques may help to positively enhance our performance:. Well, it's high in green leafy vegetables, nuts, berries, beans, legumes, whole grains, fish, poultry, and olive oil, and low in red or processed meat, and other sources of unhealthy fats.

The MIND diet emphasizes the consumption of fish because of its high concentration of omega-3 polyunsaturated fatty acids. Omega-3s protect your brain cells, and multiple studies have found that eating one or more servings of fish per week is associated with better age-related cognition.

Not a big fan of fish? You can get similar benefits from supplements. A 4g fish oil or omega-3 supplement is a good starting point. As always, consult with your doctor before you begin any new supplement routines. Try adding blueberries to your breakfast, having a piece of dark chocolate for a mid-afternoon snack, or sipping on red wine at dinner.

Wine and chocolate in the name of health? Yes, you read that right. Tai Chi, a mind-body exercise, is especially beneficial because it integrates physical, cognitive, social, and meditative components.

Yes, the regular completion of brain games like Sudoku, crossword puzzles, or even video games is associated with a brainpower boost. More specifically, these games can improve executive function the mental ability to complete multi-step tasks and processing speed in both young and elderly people.

Your next move? Download a brain game app on your phone, keep a Sudoku book in your work bag and chip away at it on the train, or spend your Sunday mornings with a cup of coffee and the weekly crossword. Your brain will thank you! sales insidetracker.

com Support center. All rights reserved.

Cognitive training is an approach that seeks to sharpen or maintain brain functions through the use of regular mental activities. These mental activities are intended to help cognitive abilities such as working memory, executive function, and problem-solving abilities.

There is a long-standing notion that playing brain games, such as puzzles and memorization activities, can help stave off the negative effects of aging.

But is the old "use it or lose it" adage really true? Do these cognitive games really have any sort of impact on mental functioning? This training may be beneficial for helping people to maintain and even improve some aspects of cognition.

With a large population of aging adults, such improvements could have a significant impact on the mental health and functioning of older adults.

The goal of cognitive training is to sharpen the mind and help people hold on to their mental abilities as they age by playing games, solving jigsaw puzzles, or completing memory tasks.

But does it really work? Training improves skills on some tasks, but it's still uncertain if those results transfer to everyday life. However, there's certainly no harm in using cognitive training to stay engaged, focused, and mentally active.

So what can you do to boost your brain fitness? Learning to play an instrument, learning a new language, staying socially engaged, and getting regular exercise are just a few strategies that can help.

Also known as brain training, cognitive training is a non-pharmacological approach that involves following a series of regular mental activities designed to help maintain or even increase a person's cognitive thinking abilities.

Some of the mental abilities that are often targeted by cognitive training include:. In addition to this specific brain training, there are also more general forms of mental training that can help retain or improve mental fitness and cognitive functioning.

This more general mental training focuses on keeping the brain "fit," much the way exercise improves and maintains physical health. General types of mental training can take a variety of forms, including physical exercise, playing video games, staying socially engaged, and participating in creative pursuits.

The focus of these activities is to help people become better at things like learning, solving problems, and reasoning. Some of these brain training activities focus on doing things like helping people remember more or improving their ability to focus and pay attention.

Such abilities have obvious uses in daily life. Being able to pay attention may help you focus on a class lecture or complete tasks without getting distracted.

Being able to remember more might help you learn new things efficiently or recall the names of new people you meet. Research has also found that these abilities are strongly linked to things such as intelligence , school achievement, and overall success in life.

Given the importance of these skills, it is perhaps not surprising that researchers have long been interested in knowing if such abilities are malleable. There are a number of reasons why people might want to try cognitive training. These include:. Mental abilities that tend to decrease with age include processing speed, reaction time, decision making , short-term memory , and planning skills.

Brain training may help sharpen these abilities, and it may help reduce the risks of some age-related memory problems. One study, for example, found that training focused on improving processing speed reduced the risk for developing dementia a decade later.

There is also hope that some types of brain training may be useful for addressing certain types of impairments or problems. For example, in , the FDA approved a brain training game designed to help treat attention deficit hyperactivity disorder ADHD.

The treatment is delivered via a video game that has been shown in several clinical trials to improve attention in children with ADHD.

These effects also translated into meaningful improvement in daily functioning after a month of treatment. Such results show the potential that brain training may have. Researchers have been studying the impact of brain training for decades. However, there continues to be surprisingly little consensus on the effectiveness of cognitive training.

While there is research that supports the idea that specific brain training exercises can improve specific cognitive skills, there are other studies that have arrived at different conclusions. Despite this lack of agreement in the research, an entire industry of apps, games, and other tools has emerged based on the idea that playing these brain games can improve your mental abilities.

And while there is some support for brain training, researchers have also questioned whether the skills gained during these training exercises transfer to real-world activities.

There is some research that supports the use of brain training and its transferability to daily life and functioning. In one large-scale study, mental training was found to improve the cognitive function of older adults that led to lasting real-world improvements such as recalling when to take their medications.

The potential for such lasting benefits could help older adults maintain their mental abilities and independence as they age. It's not just aging brains that stand to benefit from cognitive training.

Research also suggests that brain training games can help improve executive functions such as working memory and processing speed in younger adults as well.

The question, then, is why have some studies supported the positive effects of cognitive training while others have not found such effects?

It is designed to assess and track physical and emotional factors that contribute to cognitive health. It also assesses and tracks specific cognitive health dimensions, including attention; short-term, remote, and prospective memory; and organizational capacity.

Use them to help others flourish and thrive. For much of their history, clinical psychology and related helping professions focused on assessing and treating emotional, social, and cognitive deficits.

With the positive psychology movement in the late s came a different emphasis: finding and building upon strengths. Aspects of health and wellbeing began to be studied more assiduously and became the focus of interventions.

Initially, cognitive health was one aspect of overall health and wellbeing that was overlooked by many researchers and practitioners. Fortunately, more recently, cognitive health has begun to receive the attention it deserves, as both a research topic and focus of intervention Aidman, As with other components of health and wellness, cognitive health, including attentional capacity, memory abilities, and organizational and problem-solving skills, can be enhanced with the right support and exercises.

Staying physically healthy pays large dividends toward such cognitive fitness. Physical health includes maintaining a heart-healthy diet, sleeping well, and exercising regularly. In addition, basic, cost-effective mental activities and exercises can further boost cognitive fitness.

Many of these are enjoyable in their own right and can boost cognitive skills. To be most effective, cognitive activities and exercises should involve as much novelty as possible. To find the right activities, a positive psychology, strengths-based approach might be useful.

We hope you enjoyed reading this article. About the author Dr. Jeffrey Gaines earned a Ph. in clinical psychology from Pennsylvania State University in He sees clinical psychology as a practical extension of philosophy and specializes in neuropsychology — having been board-certified in Jeffrey is currently Clinical Director at Metrowest Neuropsychology in Westborough, MA.

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This field is for validation purposes and should be left unchanged. Video 6 Effective ways to improve cognitive ability. References Aidman, E. Cognitive fitness framework: Towards assessing, training and augmenting individual-difference factors underpinning high-performance cognition.

Frontiers in Human Neuroscience , Cognitive assessment. Clinic-friendly screening for cognitive and mental health problems in school-aged youth with epilepsy. Bart, R. The assessment and measurement of wellness in the clinical medical setting: A systematic review. Innovations in Clinical Neuroscience , 15 9—10 , 14— Bickart, K.

Amygdala volume and social network size in humans. Nature Neuroscience , 14 2 , — Brilliant T, D. Does video gaming have impacts on the brain: Evidence from a systematic review. Brain Sciences , 9 10 , Desai, A. Recognition and management of behavioral disturbances in dementia.

Primary Care Companion to the Journal of Clinical Psychiatry , 3 3 , 93— We also know that as people age, there's a high correlation between perceived stress and Alzheimer's disease, so we wanted to know if stress reduction through meditation might improve cognitive reserve.

Researchers at the University of California, San Francisco UCSF have created a specialized video game that may help older people boost mental skills like handling multiple tasks at once. Adam Gazzaley of UCSF and colleagues published their findings in Nature in If someone received additional "booster" sessions over the next three years, the improvements were even more dramatic.

Scientists have known for decades that the brain requires sleep to consolidate learning and memory. At the annual meeting of the Society for Neuroscience in San Diego in , sleep researchers from Brown University presented groundbreaking new research that helps explain the specifics of how the sleeping brain masters a new task.

The extent of reorganization that the brain accomplishes during sleep is suggested by the distinct roles the two brainwave oscillations appear to play. A study from University of California, San Francisco UCSF found an association between poor sleep quality and reduced gray matter volume in the brain's frontal lobe, which helps control important processes such as working memory and executive function.

Neuroscientists have discovered that chronic stress and high levels of cortisol can damage the brain. A wide range of recent studies has affirmed the importance of maintaining healthy brain structure and connectivity by reducing chronic stress, which lowers cortisol. Neuroscientists at the University of California, Berkeley, found that chronic stress triggers long-term changes in brain structure and function which can lead to cognitive decline.

Their findings might explain why young people exposed to chronic stress early in life are prone to mental problems such as anxiety and mood disorders later in life, as well as learning difficulties.

The "stress hormone" cortisol is believed to create a domino effect that hardwires pathways between the hippocampus and amygdala in a way that might create a vicious cycle by creating a brain that becomes predisposed to be in a constant state of fight-or-flight.

The researchers found that hardening wires may be at the heart of the hyper-connected circuits associated with prolonged stress. This results in an excess of myelin—and too much white matter—in some areas of the brain.

Ideally, the brain likes to trim the fat of excess wiring through neural pruning in order to maintain efficiency and streamlined communication within the brain. Chronic stress has the ability to flip a switch in stem cells that turns them into a type of cell that inhibits connections to the prefrontal cortex, which would improve learning and memory, but lays down durable scaffolding linked to anxiety, depression, and post- traumatic stress disorder.

Yoga has been proven to lower cortisol levels and reduce chronic stress. See " Yoga Has Potent Health Benefits. Christopher Bergland is a retired ultra-endurance athlete turned science writer, public health advocate, and promoter of cerebellum "little brain" optimization.

Christopher Bergland. The Athlete's Way. Stress Eight Habits That Improve Cognitive Function What daily habits improve brain structure and cognitive function?

Posted March 12, Reviewed by Gary Drevitch Share. Key points It's impossible to optimize brain connectivity and maximize growth of new neurons while sitting in front of a screen.

One study found that certain hormones, which are increased during exercise, may help improve memory. Research finds that the health consequences of feeling lonely can trigger psychological and cognitive decline. Stress Essential Reads.

A New Way to See Problems as Fixable, not Insurmountable. How to Heal From Chronic Stress. About the Author. More from Christopher Bergland. More from Psychology Today.

Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation. A study compared brain function and connectivity among tai chi practitioners and those who did not practice it. The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain.

They proposed that this may improve cognition and decrease the rate of memory loss. While not necessarily an active exercise, sleep is crucial for both the brain and the body. According to the National Institute of Neurological Disorders and Stroke , most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.

A review notes that sleep has been proven to:. As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain. Brain exercises can be as simple as actively engaging the brain in everyday tasks.

Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity. Exercising the brain may help improve brain function and boost connectivity between the different areas.

This may help protect the brain from age-related degeneration. People are likely to differ in terms of the brain exercises they find most enjoyable.

It may be a good idea to try a range of brain-training activities at first and to stick with those that provide the most enjoyment or reward.

The diet can have a significant impact on the brain's function. A brain-healthy diet, rich in antioxidants and omega-3 fatty acids, can boost memory…. Are you looking for ways to improve your mind and boost brain power in ? Look no further; we have compiled the best brain enhancing methods to try.

Brain atrophy can refer to a loss of brain cells or a loss in the number of connections between these cells. In this article, learn about the symptoms…. Researchers found that applying controlled electric shocks to some areas of the brain may improve long-term and working memory in older adults.

Learn about the symptoms and causes of Becker muscular dystrophy. This article also looks at treatment options, how doctors diagnose the condition…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Human Biology. Nervous system Cardiovascular system Respiratory system Digestive system Immune system. Medically reviewed by Timothy J. Legg, PhD, PsyD — By Jon Johnson — Updated on April 4, Meditation Visualizing more Playing games Card games Crosswords Puzzles Sudoku Chess Checkers Video games Socializing Learning new skills Increasing vocabulary Learning a language Listening to music Musical instruments Engaging hobbies Regular exercise Dancing Sports Tai chi Sleeping Summary Brain exercises may help boost and maintain brain function.

Visualizing more. Playing games. Playing memory card games. Practicing crossword puzzles. Completing jigsaw puzzles. Playing sudoku. Playing chess. Playing checkers. Playing video games. Learning new skills. Increasing personal vocabulary.

Learning a new language. Listening to music. Learning a musical instrument. Taking up engaging hobbies. Exercising regularly. Engaging in sports. Practicing tai chi. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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As always, consult with your doctor before you begin any new supplement routines. Try adding blueberries to your breakfast, having a piece of dark chocolate for a mid-afternoon snack, or sipping on red wine at dinner.

Wine and chocolate in the name of health? Yes, you read that right. Tai Chi, a mind-body exercise, is especially beneficial because it integrates physical, cognitive, social, and meditative components.

Yes, the regular completion of brain games like Sudoku, crossword puzzles, or even video games is associated with a brainpower boost. More specifically, these games can improve executive function the mental ability to complete multi-step tasks and processing speed in both young and elderly people. Your next move?

Download a brain game app on your phone, keep a Sudoku book in your work bag and chip away at it on the train, or spend your Sunday mornings with a cup of coffee and the weekly crossword.

Your brain will thank you! sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. Focus on biomarkers associated with cognition Glucose As the "pilot" of the body, your brain rightfully requires quite a bit of energy.

Cortisol Elevated levels of cortisol aka the stress hormone take proportionately high tolls on your body and brain. Follow the MIND Diet The MIND diet is a hybrid of the popular Mediterranean and DASH Dietary Approach to Stop Hypertension, aka high blood pressure diets, with a major focus on the foods and nutrients best known to protect the brain.

Studies show that the MIND diet significantly slows the rate of cognitive decline. Eat more fish or take a fish oil supplement The MIND diet emphasizes the consumption of fish because of its high concentration of omega-3 polyunsaturated fatty acids. Eat foods high in flavonoids Flavonoids act as powerful antioxidants in the body and brain.

Get regular physical activity Physical activity is one of the most well-researched changes you can make to increase your brainpower. Studies show that adding minutes of moderate-intensity activity to your daily routine can increase cognitive performance.

Play brain games Yes, the regular completion of brain games like Sudoku, crossword puzzles, or even video games is associated with a brainpower boost.

References: [1] Morris MC, Tangney CC,, Wang Y3, Sacks FM, Barnes LL, Bennett DA,, Aggarwal NT. A systematic review.

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