1. Be kind and helpful
Kindness,
altruism and empathy can affect the brain. One study showed that making a
charitable donation activated the brain’s reward system in a similar
way to actually receiving money. This also applies to helping others who
have been wronged.
Volunteering
can also give a sense of meaning in life, promoting
happiness, health and wellbeing. Older adults who volunteer
regularly also exhibit greater life satisfaction and reduced
depression and anxiety. In short, making others happy is a great way to make
yourself happy.
2. Exercise
Exercise
has been linked with both better physical and mental health, including improved
cardiovascular health and reduced depression. In childhood, exercise is
associated with better school performance, while it promotes
better cognition and job performance in young adults. In older
adults, exercise maintains cognitive performance and provides resilience
against neurodegenerative disorders, such as dementia.
Exercise
can lift us.
What’s
more, studies have shown that individuals with higher levels of fitness have increased brain volume, which is
associated with better cognitive performance in older adults. People
who exercise also live longer. One of the very best things that you can do to
reboot your brain is in fact to go out and get some fresh air during a brisk
walk, run or cycling session. Do make sure to pick something you actually enjoy
to ensure you keep doing it though.
3. Eat well
Nutrition
can substantially influence the development and health of brain structure and
function. It provides the proper building blocks for the brain to create and
maintain connections, which is critical for improved cognition and academic
performance. Previous evidence has shown that long-term lack of nutrients can
lead to structural and functional damage to the brain, while a good quality diet is
related to larger brain volume.
One study
of 20,000 participants from the UK-Biobank showed that a higher intake of
cereal was associated with the long-term beneficial effects of increased volume of grey matter (a key component
of the central nervous system), which is linked to improved cognition. However,
diets rich in sugar, saturated fats or calories can damage neural function. They can also reduce the
brain’s ability to make new neural connections, which negatively affects
cognition.
Therefore,
whatever your age, remember to eat a well-balanced diet, including fruits,
vegetables and cereal.
4. Keep socially connected
Loneliness
and social isolation is prevalent across all ages, genders and
cultures – further elevated by the COVID-19 pandemic. Robust
scientific evidence has indicated that social isolation is detrimental to physical, cognitive and mental
health.
One
recent study showed that there were negative effects of COVID-19 isolation on emotional cognition, but that this effect was
smaller in those that stayed connected with others during lockdown. Developing
social connections and alleviating loneliness is also associated with decreased risk of mortality as well as a
range of illnesses.
Therefore,
loneliness and social isolation are increasingly recognised as critical public health issues,
which require effective interventions. And social interaction is associated
with positive feelings and increased activation in the brain’s
reward system.
In 2021,
be sure to keep up with family and friends, but also expand your horizons and
make some new connections.
5. Learn something new
The brain
changes during critical periods of development, but is also a lifelong process.
Novel experiences, such as learning new skills, can modify both brain function
and the underlying brain structure. For example juggling has
been shown to increase white matter (tissue composed of nerve
fibers) structures in the brain associated with visuo-motor performance.
It’s
never too late to learn how to play an instrument. Rawpixel.com/Shutterstock
Similarly,
musicians have been shown to have increased
grey matter in the parts of the brain that process auditory
information. Learning a new language can also change the structure of the human brain.
A large
review of the literature suggested that mentally stimulating leisure activities
increase brain-reserve, which can instil resilience and be protective of cognitive decline in older adults –
be it chess or cognitive games.
6. Sleep properly
Sleep is
an essential component of human life, yet many people do not understand the
relationship between good brain health and the process of sleeping. During
sleep, the brain reorganises and recharges itself and removes toxic waste
byproducts, which helps to maintain normal brain functioning.
Sleep is
very important for transforming experiences into our long-term memory, maintaining
cognitive and emotional function and reducing mental fatigue. Studies of sleep
deprivation have demonstrated deficits in memory and attention as well as
changes in the reward system, which often disrupts emotional functioning. Sleep also exerts
a strong regulatory influence on the immune system. If you have the
optimal quantity and quality of sleep, you will find that you have more energy,
better wellbeing and are able to develop your creativity and thinking.
So have a
Happy New Year! And let’s make the most of ourselves in 2021 and help others to
do the same.
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