Exercise
Scientists are continuing to find new evidence which points to a link between physical exercise and mental health.
A Cambridge University study suggested that jogging just a couple of times a week stimulates the brain. After a few days of running, hundreds of thousands of new brain cells were shown to have grown in a region that is linked to the formation and recollection of memories.
An improved ability to recall memories without confusing them has a direct impact on other crucial cognitive tasks, and could lead to potential new ways of slowing down the deterioration of mental ability in old age.
In other findings, scientists have also found that vigorous exercise helps release a protein called 'noggin'.
The protein acts as with another protein, bone morphogenetic protein, and stimulates the division of brain stem cells, keeping the brain nimble and active as we get older. Research suggests that amplified production of noggin could therefore prevent the on-set of age-related brain diseases such as Alzheimer's.
A Mid-Day Nap
Scientists have long suspected that sleep has a significant impact on the brain's capacity for memory, but recent research has found that sleeping for an hour in the afternoon boosts brain power and dramatically increases its ability to learn new facts and tasks.
Having a nap after lunch acts as a regenerative aid, allowing the brain to 'file' away memories so that new information may be more easily retained.
The researchers discovered that those who stay awake all day are less likely to be able to learn new tasks as the day goes on, leading the experts to suggest that napping in the long-term may be conducive to warding off age-related degenerative mental diseases.
Magnesium and Vitamin B-Rich Foods
Eating foods rich in magnesium such as spinach and broccoli, as well as high doses of B-vitamins are associated with boosting memory and brain power.
Research published in the journal Neuron, found that an increase of magnesium in the brain could help learning in both the young and old.
Other research found that high doses of B vitamins halved the rate of brain shrinkage in older people experiencing signs of memory decline. Certain B vitamins, including folic acid, vitamin B6 and B12 - were also found to control levels of a substance known as homocysteine in the blood. High levels of homocysteine are associated with faster brain shrinkage and Alzheimer's disease.
Food sources of B vitamins include meat, fish, eggs, asparagus, lentils, most beans, and leafy green vegetables.
Sun Exposure
Scientists have found that increased exposure to the sun is linked to boosting your intellect and preventing dementia.
A larger intake in vitamin D, which can also be found in oily fish, was linked to a greater ability to keep the brain active and in top condition as we age.
Another study published in the Journal of Neurology found that an association between increased vitamin D and faster information processing was particularly significant in men over the age of 60 years.
Mowing the Lawn
Researchers have discovered that a chemical released by lawn mowing not only relieves stress and makes people happier, but could also prevent mental decline in old age.
Australian scientists claimed that the aroma of freshly cut grass works directly on the brain, particularly targeting areas associated with emotion and memory. These are known as the amygdale and the hippocampus and are the two areas that are responsible for the flight or fight response and the endocrine system, which controls the releasing of stress hormones like corticosteroids.
Chronic stress has been shown to damage the hippocampus (an area of the brain that helps regulate emotion and memory), by reducing the number of connections between communicating cells, leading to memory loss, sometimes irreversible.
Improve Brain Health through Fitness and Nutrition
A healthy brain means a sharper mind, more balanced mood and consistent energy levels, leading to improved mental and emotional health. Some recent studies have highlighted ways of improving brain health and age-related memory decline through a healthy lifestyle. The first study has found that vitamin D is the 'key to a healthy brain', and the second study has linked better physical fitness to improved memory function.
Vitamin D and Better brain Function
Scientists have produced further evidence of the immense health benefits of vitamin D, and its important role in keeping the brain in good working order in later life. They found that higher levels of vitamin D - primarily synthesized in the skin following sun exposure but also found in certain foods such as oily fish - are associated with improved cognitive function in middle-aged and older men. So fish really is a brain food, as is a healthy dose of sunshine.
The study compared the cognitive performance of more than 3,000 men aged 40 to 79 years at eight test centers across Europe. Researchers found that men with higher levels of vitamin D performed consistently better in a simple and sensitive neuropsychological test that assesses an individual's attention and speed of information processing.
Physical fitness Improves Spatial memory and Increases Size of brain
This new research has found that the hippocampus is larger in physically fit adults, and that they have better spatial memory than those who are less fit.
When it comes to the hippocampus, a brain structure vital to certain types of memory, size matters. Numerous studies have shown that bigger is usually better. This study found that in elderly physically fit adults, the hippocampus size accounted for about 40 percent of their advantage in spatial memory.
The hippocampus, a curved structure deep inside the medial temporal lobe of the brain, is essential to memory formation. Remove it and a person's ability to store most new experiences in memory is destroyed, as has previously been demonstrated. The hippocampus also is a key player in spatial navigation and other types of relational memory.
Certain activities are believed to modify hippocampus size in humans. For example, a study of London taxi drivers found that the posterior portion of the hippocampus was larger in experienced taxi drivers than in other subjects. And a study of German medical students found that the same region of the hippocampus increased in size as they studied for their final exams.
Studies also have found that the hippocampus shrinks with age, a process that coincides with small but significant cognitive declines. The rate at which this occurs, however, differs among individuals.
Earlier studies found that exercise increases hippocampus size and spatial memory in rodents, but the new study is the first to demonstrate that exercise can affect hippocampus size and memory in humans.
The researchers measured the cardiorespiratory fitness of 165 adults (109 of them female) between 59 and 81 years of age. Using magnetic resonance imaging, the researchers conducted a volumetric analysis of the subjects' left and right hippocampi. They also tested the participants' spatial reasoning.
They found a significant association between an individual's fitness and his or her performance on certain spatial memory tests. There was also a strong correlation between fitness and hippocampus size.
Source: Healthy Muslim