No life story today, but don’t worry—I’ll be sharing some soon! Today, let’s dive into some fascinating insights I picked up from a podcast about why it’s essential to keep our brains healthy and "fluffy."
Our brain has two key areas where it stores memories: the Hippocampus and the Prefrontal Cortex. The Hippocampus helps us retain long-term memories, while the Prefrontal Cortex is responsible for shifting and focusing our attention.
The doctor in the podcast felt physically weaker than others during a trip, which motivated her to start exercising. She discovered that exercise not only uplifts our mood but also improves memory. Most importantly, our brains can continue to develop and change shape throughout our lives. She shared an example involving rats placed in different environments—one simple, the other filled with various new stimuli. The adult rats in the enriched environment had much more developed brains than those in the simple one.
Did you know that just the habit of walking can reduce our risk of dementia by 30%? The Hippocampus, a part of the brain, is capable of growing new brain cells, especially when we engage in physical activities. While the exact cause of dementia is still unknown, the best way to protect our brains from aging and neurodegenerative diseases is to start walking.
There are three forms of memory: the Hippocampus stores facts and events, cognitive memory involves motor memory, and the Prefrontal Cortex is associated with working memory. To enhance memory retention, there are four effective techniques. The first is repetition. The second is associative structure—connecting information, like a fact and a name, or using picture memory, where you imagine a home and store information there. Although challenging, it’s a powerful method. The third is novelty memory, which thrives on surprises, and the fourth is emotional resonance, linking memories with emotions.
The best exercise for brain health is any physical activity that gets your heart pumping. Every drop of sweat counts toward brain growth. Exercise also has a positive effect on your mindset, as it’s something you do for yourself. Studies have shown that working out before big events can keep you feeling uplifted and active.
Coffee, which contains caffeine, affects people differently, so it’s important to find the right balance for you. Another method with similar effects to coffee is the hot-cold contrast shower, which stimulates the release of natural adrenaline in the brain.
Getting enough sleep is crucial. When we sleep, our brains consolidate memories and clear out the day’s “garbage.” The best foods for brain health are non-processed ones, and alcohol can have significant negative effects on the brain. Research has shown that even moderate alcohol consumption isn’t good for the brain, as it disrupts sleep. While some people drink alcohol to fall asleep, the sleep it induces is not healthy.
Let’s talk about social interaction and brain health. We are social creatures, and studies show a strong connection between social interaction and lifespan. The more we interact with others, the greater our chances of living longer. On the other hand, loneliness triggers long-term stress hormones, which can damage the brain over time, even causing it to shrink. Various studies also highlight the long-term positive effects of mindfulness on brain health.
The increased use of social media, especially among young children, correlates with a significant rise in depression and anxiety, particularly in young girls. More screen time limits brain growth potential, especially when we’re constantly chasing dopamine. Social media anxiety among young girls has risen by more than 20%, largely due to comparisons—grades, followers, appearance—and how they use social media.
You’ve probably heard of the "Fight or Flight" response. This is our body’s reaction to perceived threats, like receiving a notification. Anxiety is a full-body experience closely tied to this response. Our stress and threat system isn’t very smart, which is why we react with Fight or Flight even when we know the person on the other end can’t physically harm us.
So, how can we turn down the volume on anxiety? It varies from person to person, but one effective method is engaging the "Rest and Digest" response, which calms our bodies. A great way to activate it is by taking three deep breaths.
That’s all for now! For more in-depth information and examples, check out the podcast—click here.