Neuroscientist reveals the best mental exercises to keep your brain sharp and healthy
- Replies 2
Whether or not you were recently awarded the ‘senior’ title or you’ve been enjoying the retired life for a while now, it’s always a good idea to engage in mental exercises to keep your brain healthy. Luckily, one neuroscientist laid out the best ones and all you’ve got left to do is give them a shot!
Cody Isabel made a name for himself after regularly sharing neurology tips on his TikTok account. In one clip, which amassed over 1.3 million views, he detailed the five things he would never do as a neuroscientist.
He urged viewers to never neglect these five areas in their life to protect their overall health. The sensational neuroscientist claimed that staying on top of these five areas would make a noticeable change in as few as 30 days.
Sleep tight, everyone! Source: Happiful Magazine
1. Make an effort to get a good night’s sleep
When you stay up late binge-watching a TV series or simply spend a huge chunk of the night tossing and turning, you may feel a little more groggy and cranky than usual the following day.
Cody said: ‘Less sleep equals less life.’
He then explained that sleep is the key to staying healthy as it decreases inflammation in the brain that’s caused by ‘daily living trauma’.
According to the Philips 2020 Global Sleep Survey, only 45 per cent of Australians are satisfied with their sleep.
Research suggests that continuous sleep deficits can take a significant toll on the brain. Several studies have proven that sleep deprivation can hinder learning, impair cognitive performance, and a slower reaction time.
In addition, 40 per cent of Australians realise that a bad night’s sleep results in poor concentration, motivation, and mood. But aside from troubles with mood and concentration, a lack of sleep can also cause memory problems.
Scientists have recently linked sleep deprivation to Alzheimer's disease.
In a recent study of 70 healthy adults, Johns Hopkins Bloomberg School of Public Health discovered that poor sleep quality is linked to greater beta-amyloid build-up, which is the protein associated with Alzheimer's disease.
So ensure that you’re making the effort to start slowing down in the evening in preparation for sleep time. Put electronic gadgets away after dinner and opt to start a night routine that will help encourage quality sleep.
Don’t forget to take a breather. Source: Unsplash
2. Meditate, meditate, meditate!
After facing a life-threatening pandemic, recent floods, and seeing the prices of just about everything soaring through the roof, it’s no secret that everyone is feeling more stressed than ever.
Embracing negative emotions is a great thing as it’s normal to feel terrified and angry when bad things happen. We’re just humans after all! But it’s equally important to learn how to not let these feelings knock you down completely.
Dr Patricia Celan, a psychiatrist at Canada’s Dalhousie University, warned: ‘Stress itself can’t kill you. But over time, it can cause damage that leads to premature death.’
Cody encouraged his followers to meditate regularly as it can help calm their nerves.
'[Meditation] is an easy way to calm your mind, decrease anxiety and depression, and lower inflammation in your brain.'
He typically blocks off 10 minutes a day to meditate, claiming that taking a few minutes to step away from your daily struggles can improve your overall quality of life.
A study from UCLA has proven that Cody's advice is effective as it revealed that long-term meditators had better-preserved brains than non-meditators as they aged.
Participants who have been meditating for about 20 years had more grey matter volume, which contains most of the brain's neuronal cell bodies, while those who didn't meditate throughout their life had a grey matter volume that wasn't as pronounced.
Another study from Yale discovered that meditation decreased activity in the ‘default mode network’ or the DMN, which is the area of the brain that’s responsible for mind-wandering and intrusive thoughts.
The DMN switches on when our minds aren't occupied, with the tendency to jump from one negative thought to another.
These types of thoughts are often linked to higher levels of anxiety and depression. The study proved that by meditating, you can decrease mind-wandering and in turn, decrease levels of both anxiety and depression.
If you’re unsure where to start, give the video below a go! It’s only 10-minutes and trust us, it will make all the difference.
Source: Goodful
3. Cut back on alcohol
It’s okay to have a glass of wine now and then, but the neuroscientist urged his viewers to never binge drink alcohol.
'Alcohol inflames your brain directly and depresses you.' he explained.
Alcohol may make you feel good temporarily, but the consequences are real! Source: Unsplash
Healthdirect states: ‘Drinking too much alcohol can affect your concentration, judgement, mood and memory. It also increases your risk of having a stroke and developing dementia.’
This is because it disrupts the brain's balance and forces a person to adapt to compensate for its effect.
Alcohol also has immediate effects on your brain due to its influence on the brain's communication and information processing pathways. This means that drinking too heavily–even for a short period–can cause confusion, impaired motor coordination, and declined decision-making ability.
Don’t risk your long-term health for one buzzed night!
Don’t skimp on exercise! Source: Unsplash
4. Stay active
We know, we know. It’s old news but we can’t deny that exercising has tons of health benefits.
'I would never get so busy that I can't workout or not get a workout in.' the neuroscientist said.
Cody added that exercising regularly releases ‘BDNF’, which helps improve brain fog and your ability to learn.
According to the Dana Foundation, exercising increases your heart rate, which in turn also increases blood flow to your brain.
Exercising is also known to release chemicals such as dopamine and endorphins that make you feel happy. It has also been proven that people who stay active feel happier and less stressed than those who don't.
But apart from boosting your mood, signing up for that yoga or dance class will also improve your memory and help you sleep better.
One study found that cognitive decline is almost twice as prevalent in adults who are inactive compared to those who are active.
According to the CDC, adults should aim for at least 150 minutes of physical activity per week.
This can be broken up into 30-minute exercise sessions five days a week at moderate intensity levels to improve your cognitive state and overall health.
But we know that not everyone is capable of lifting heavy weights or running a marathon like youngsters can so easily do, so something as simple as walking around the grocery or stretching for 15 minutes daily is more than good enough!
It’s okay to be overwhelmed, but believe in your capabilities! Source: Unsplash
5. Be decisive!
Cody said that the last thing he would never do was 'let indecision hold [him] back.’
'Our brains are made to decide on things and act on things.’ continued.
According to Headspace, worry is the root of an inability to make decisions.
When someone is worried about the choices they need to make or potentially failing, they often opt to avoid the situation completely.
Although it may seem a lot more convenient to avoid decision-making, it will eventually take a toll on you and lead to poor focus.
Facing decisions head-on can help you focus better in the long term. Every time you make a decision, you train your brain to get better at focusing on one thing at a time.
This also improves brain fog, reduces stress, and decreases levels of anxiety.
The neuroscientist's TikTok video racked up millions of views, with thousands of users flooding the comments section to express their thoughts.
'This is the content that I'm here for.' said one user.
'Starting meditation during COVID literally changed my life.' claimed another.
'Act. Assess. Adjust. This is so helpful. I love it.’ praised a third.
What are your thoughts on Cody’s tips? What are some of the things you do to keep your brain sharp? Let us know in the comments below!
Watch Cody’s TikTok video below:
Source: @mindbrainbodylab
Cody Isabel made a name for himself after regularly sharing neurology tips on his TikTok account. In one clip, which amassed over 1.3 million views, he detailed the five things he would never do as a neuroscientist.
He urged viewers to never neglect these five areas in their life to protect their overall health. The sensational neuroscientist claimed that staying on top of these five areas would make a noticeable change in as few as 30 days.
Sleep tight, everyone! Source: Happiful Magazine
1. Make an effort to get a good night’s sleep
When you stay up late binge-watching a TV series or simply spend a huge chunk of the night tossing and turning, you may feel a little more groggy and cranky than usual the following day.
Cody said: ‘Less sleep equals less life.’
He then explained that sleep is the key to staying healthy as it decreases inflammation in the brain that’s caused by ‘daily living trauma’.
According to the Philips 2020 Global Sleep Survey, only 45 per cent of Australians are satisfied with their sleep.
Research suggests that continuous sleep deficits can take a significant toll on the brain. Several studies have proven that sleep deprivation can hinder learning, impair cognitive performance, and a slower reaction time.
In addition, 40 per cent of Australians realise that a bad night’s sleep results in poor concentration, motivation, and mood. But aside from troubles with mood and concentration, a lack of sleep can also cause memory problems.
Scientists have recently linked sleep deprivation to Alzheimer's disease.
In a recent study of 70 healthy adults, Johns Hopkins Bloomberg School of Public Health discovered that poor sleep quality is linked to greater beta-amyloid build-up, which is the protein associated with Alzheimer's disease.
So ensure that you’re making the effort to start slowing down in the evening in preparation for sleep time. Put electronic gadgets away after dinner and opt to start a night routine that will help encourage quality sleep.
Don’t forget to take a breather. Source: Unsplash
2. Meditate, meditate, meditate!
After facing a life-threatening pandemic, recent floods, and seeing the prices of just about everything soaring through the roof, it’s no secret that everyone is feeling more stressed than ever.
Embracing negative emotions is a great thing as it’s normal to feel terrified and angry when bad things happen. We’re just humans after all! But it’s equally important to learn how to not let these feelings knock you down completely.
Dr Patricia Celan, a psychiatrist at Canada’s Dalhousie University, warned: ‘Stress itself can’t kill you. But over time, it can cause damage that leads to premature death.’
Cody encouraged his followers to meditate regularly as it can help calm their nerves.
'[Meditation] is an easy way to calm your mind, decrease anxiety and depression, and lower inflammation in your brain.'
He typically blocks off 10 minutes a day to meditate, claiming that taking a few minutes to step away from your daily struggles can improve your overall quality of life.
A study from UCLA has proven that Cody's advice is effective as it revealed that long-term meditators had better-preserved brains than non-meditators as they aged.
Participants who have been meditating for about 20 years had more grey matter volume, which contains most of the brain's neuronal cell bodies, while those who didn't meditate throughout their life had a grey matter volume that wasn't as pronounced.
Another study from Yale discovered that meditation decreased activity in the ‘default mode network’ or the DMN, which is the area of the brain that’s responsible for mind-wandering and intrusive thoughts.
The DMN switches on when our minds aren't occupied, with the tendency to jump from one negative thought to another.
These types of thoughts are often linked to higher levels of anxiety and depression. The study proved that by meditating, you can decrease mind-wandering and in turn, decrease levels of both anxiety and depression.
If you’re unsure where to start, give the video below a go! It’s only 10-minutes and trust us, it will make all the difference.
Source: Goodful
3. Cut back on alcohol
It’s okay to have a glass of wine now and then, but the neuroscientist urged his viewers to never binge drink alcohol.
'Alcohol inflames your brain directly and depresses you.' he explained.
Alcohol may make you feel good temporarily, but the consequences are real! Source: Unsplash
Healthdirect states: ‘Drinking too much alcohol can affect your concentration, judgement, mood and memory. It also increases your risk of having a stroke and developing dementia.’
This is because it disrupts the brain's balance and forces a person to adapt to compensate for its effect.
Alcohol also has immediate effects on your brain due to its influence on the brain's communication and information processing pathways. This means that drinking too heavily–even for a short period–can cause confusion, impaired motor coordination, and declined decision-making ability.
Don’t risk your long-term health for one buzzed night!
Don’t skimp on exercise! Source: Unsplash
We know, we know. It’s old news but we can’t deny that exercising has tons of health benefits.
'I would never get so busy that I can't workout or not get a workout in.' the neuroscientist said.
Cody added that exercising regularly releases ‘BDNF’, which helps improve brain fog and your ability to learn.
According to the Dana Foundation, exercising increases your heart rate, which in turn also increases blood flow to your brain.
Exercising is also known to release chemicals such as dopamine and endorphins that make you feel happy. It has also been proven that people who stay active feel happier and less stressed than those who don't.
But apart from boosting your mood, signing up for that yoga or dance class will also improve your memory and help you sleep better.
One study found that cognitive decline is almost twice as prevalent in adults who are inactive compared to those who are active.
According to the CDC, adults should aim for at least 150 minutes of physical activity per week.
This can be broken up into 30-minute exercise sessions five days a week at moderate intensity levels to improve your cognitive state and overall health.
But we know that not everyone is capable of lifting heavy weights or running a marathon like youngsters can so easily do, so something as simple as walking around the grocery or stretching for 15 minutes daily is more than good enough!
It’s okay to be overwhelmed, but believe in your capabilities! Source: Unsplash
5. Be decisive!
Cody said that the last thing he would never do was 'let indecision hold [him] back.’
'Our brains are made to decide on things and act on things.’ continued.
According to Headspace, worry is the root of an inability to make decisions.
When someone is worried about the choices they need to make or potentially failing, they often opt to avoid the situation completely.
Although it may seem a lot more convenient to avoid decision-making, it will eventually take a toll on you and lead to poor focus.
Facing decisions head-on can help you focus better in the long term. Every time you make a decision, you train your brain to get better at focusing on one thing at a time.
This also improves brain fog, reduces stress, and decreases levels of anxiety.
The neuroscientist's TikTok video racked up millions of views, with thousands of users flooding the comments section to express their thoughts.
'This is the content that I'm here for.' said one user.
'Starting meditation during COVID literally changed my life.' claimed another.
'Act. Assess. Adjust. This is so helpful. I love it.’ praised a third.
What are your thoughts on Cody’s tips? What are some of the things you do to keep your brain sharp? Let us know in the comments below!
Watch Cody’s TikTok video below:
Source: @mindbrainbodylab
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