LizHolden's blog

Most of the brain's processing speed is determined by genetics. But you can boost thinking speeds by practicing some simple lifestyle habits.

Think of the brain as a muscle -- "use it or lose it." Brain-boosting activities include reading, playing cards or putting together jigsaw puzzles. Try cross-training your brain by incorporating different types of activities to maximize benefits. Read our wow essay to learn about it!

Exercise

The brain is much like a muscle: If it doesn't get exercise, it will lose strength. Scientists have discovered that exercise can increase brain processing speed by strengthening blood vessels and improving the structure of white matter -- the part of the brain that connects nerve cells. It also helps slow the buildup of plaques, which is linked to Alzheimer's disease. You can find some case study paper example on this topic.

Longitudinal studies have shown that exercise can actually grow the hippocampus, which is involved in memory. That's good news because shrinkage of the hippocampus is one of the first symptoms of dementia.

To maximize the impact of your workout, try to push yourself. If you can't do high-intensity exercises three days a week, you can still get a brain boost by exercising most days of the week for about 30 minutes. Reading, playing cards, putting together a jigsaw puzzle and other activities that require coordination and mental effort are also great ways to keep your brain healthy.

Sleep

A good night’s sleep is essential for getting the most out of your day. But sleep isn’t the blank, no-man’s land you might think – your brain actually gets a lot done while you rest.

For starters, the part of your brain that’s in REM (or dreaming) sleep is key for memory retention and creativity. When scientists asked study participants to categorize spoken words, those who slept well and had a long nap featuring REM performed 40% better at the task than those with short naps or no naps.

Sleep also helps your body conserve energy by powering down most of your organs and slowing your heart rate. That allows cells across the body to stockpile resources and re-energize for the next day. That’s why people who get too little sleep feel groggy and lethargic all day. Plus, it’s hard to get creative when your mind is foggy.

Eat Right

When neuroscientists talk about brain processing speed, they’re referring to the rate at which your brain takes in a new piece of information and makes a decision or formulates a response. You can boost your brain’s processing power by building stronger connections between neurons.

The best way to do this is through a healthy diet. Aim for a well-rounded meal that includes fruits, vegetables, lean protein and whole grains. Include plenty of antioxidants, such as vitamin C, folic acid and omega-3 fatty acids, which can help protect against cognitive decline.

Opt for whole grains over refined carbohydrates, and eat more leafy greens, such as spinach and kale, to get your fill of brain-loving nutrients like folate and beta carotene. Other smart snacks include nuts, fish and legumes. In addition, drink a moderate amount of red wine, which has been shown to improve blood flow to the brain. It's also important to keep your body moving. Exercise stimulates your brain and helps prevent mental fatigue.

Get Social

Research is still emerging, but the general consensus is that social interaction buffers cognitive decline. This is thought to be due to the concept of 'cognitive reserve,' which suggests that people develop a reserve of thinking abilities during their lives that protects against mental decline later in life. Join a club, take a class or start volunteering to get more involved in the community. If you struggle with getting out and meeting new people, try reaching out to others over the phone or consider having a pet – animals are also known to promote social interaction.

Try incorporating brain-stimulating activities into your daily routine such as reading, playing cards, doing crossword puzzles or Sudoku, putting together a jigsaw puzzle and learning a language. Even taking a walk, doing jumping jacks or playing a game of charades can help keep your brain in top shape.