NEUROBICS: Brain Exercises That Help You Get Smarter

Giving your brain new experiences will keep it healthier. Try these mini mental workout
exercises to prevent memory loss and sharpen your mind.

“Neurobic” exercises are like cross-training for your brain

Giving your brain new experiences that combine physical senses—vision, smell, touch,
taste, and hearing—with emotional “sense” stimulates more connections between
different brain areas, causes nerve cells to produce natural brain nutrients that
dramatically help memory, and makes surrounding cells stronger and more resistant to
the effects of aging.

You use way more than 10 percent of your brain

When it comes to commonly repeated myths, the idea that you only use 10 percent of
your brain is right up there. One survey found that half of college-educated people
believe it to be true—but it’s not. “We use every part of the brain,” says Rawan
Tarawneh, MD, an assistant professor of neurology in the division of cognitive
neurology at The Ohio State University. “While brain regions are not necessarily all
active at the same time, all brain regions are utilized to some extent over the day,
depending on what we are doing—for example, reading, trying to solve a math
problem, driving, talking on the phone, or sleeping.”

No one is either “left-brained” or “right-brained”

Even though we are right- or left-handed, it doesn’t mean we are right- or left-brained.
The myth of having a dominant brain hemisphere may have come from experiments
performed in the 1960s on people who’d had the connections (the “corpus callosum”)
between their two halves severed. But most of us have brains that aren’t split in two,
and thus function as one. “Research shows that almost all brain functions require the
interaction of both hemispheres for these functions to be carried out accurately”. Each
half may perform separate functions within a task—our ability to express and
understand language happens in the left hemisphere, but other aspects of language
processing, such as intonations, rhythm and stress of words, occurs in the right—but
this is true for everyone, she notes.

Men and women don’t learn differently

There are many differences between men and women, but it doesn’t mean that the
sexes aren’t equal in their learning capabilities. “On average, men have larger brain
volumes than women, while women have thicker cortices than men,”. “The differences
are not just anatomical—men’s and women’s brains seem to be wired differently to
some extent.” Research by Diane Halpern, PhD, who found that women do better with
verbal and writing ability, and men better with problem-solving and visuospatial skills.
But, there may be a social component to this, and other research has shown both
sexes performing equally in mathematics. “Men’s and women’s brains are more alike
than they are different, and there is a lot of variability between individuals of the same
gender,”. 

Size doesn’t matter—or does it?

Another ongoing debate is how your brain’s size impacts your smarts. “The size of the
brain is not linked to intelligence or learning new material” Comparing the brains of
great thinkers, writers, and mathematicians after autopsy hasn’t yielded conclusive
evidence that their size has a correlation to intelligence. Even among different
species, research has shown that when it comes to brain-to-body ratio, the “smarter”
animals don’t always have bigger brains. However, scientists have come up with an
“encephalization quotient” that compares animals based on their relative body size
—and humans finally come out on top.

The size of our brains cause us to be born “too soon”

The theory of the “fourth trimester” suggests that babies are born when their bodies
are still very fragile in order to allow for their relatively large brains to have room to be
delivered. “Think about it—a horse can walk on the very first day of life, but by
comparison, human babies are super immature. They can’t walk, run, or even burp
without help from Mom or Dad.” A horse’s survival depends on his body, but human
survival depends on our brain. “So, our species evolved to evict our little genius babies
from the womb three months early—before their heads get so big that they risk getting
stuck in the birth canal”.

Brain folds have function

Although Dr. Tarawneh says that the number of folds, or gyri, in the human brain
doesn’t always equal intelligence, they do have a purpose. The folds allow for more
surface area on the outer layer, or cortex, of the brain. “The cortex is the
computational part on the outer surface of the brain, where the majority of the brain
cells are”. Monkeys and dolphins also have wrinkly brains, whereas the surface of mice
brains are smooth. But, scientists are still researching how these folds develop.

The nature of intelligence isn’t known

You can fake being smart (especially with these easy ways to look like a genius),
but what really makes us intelligent, if not brain size and folds? “Although we still do
not know all of the biological processes that explain intelligence, intelligent people
probably have better connections between the neurons, referred to as synapses, and
their neurons have stronger networks in certain brain regions that allow the brain cells
to communicate with each other more efficiently,” Dr. Tarawneh says. She notes that
anatomy may have something to do with it, as some studies suggest more intelligent
people may have thicker cortices (the outer part of the two hemispheres), particularly
in some parts such as the parietal lobe.

IQ is not fixed
Although the origins of intelligence are still being researched, it does seem clear that
IQ, or intelligence quotient, is not fixed—it can change throughout your life. In fact,
some experts argue that there’s no such as thing as “IQ” at all, but that experiences
and learning, as well as the testing itself, are variable and can change over
time. Studies show our nutrition and other environmental factors may also impact
brain power. “We used to think that once smart, always smart and vice versa—we now
know that is wrong,” says Sandra Bond Chapman, PhD, founder and chief director of
the Center for BrainHealth at the University of Texas at Dallas. “Science clearly reveals
that the brain and our ‘smartness’ are anything but fixed. We continuously shape and
rewire our brain by how we think.” That’s one of the reasons you shouldn’t tell your
children they’re smart

In some ways we get smarter as we age

Dr. Tarawneh points out that although some mental processes decline as we age, not
all do. “Some of our brain functions such as short-term memory for minor details,
processing speed, attention, the ability to multi-task, and visuospatial functions show
some decline with healthy aging,” she says. “On the other hand, language functions
tend to remain well-preserved as we get older.” In fact, research from Harvard and
MIT show that arithmetic skills don’t peak until age 50, and vocabulary and “cumulative
intelligence” (all the facts and knowledge you’ve acquired) peak even later, into our
early 70s.

The brain can adapt

We now know that the way the brain works isn’t fixed, and can “recruit” other areas to
compensate for damaged parts when needed. For example, we know that in certain
cases, brain injury leads to brilliance. “The brain can adapt to injury such as stroke or
head trauma, a process referred to as ‘brain plasticity’”. “The brain can ‘rewire’ itself
so that healthy neurons can form new networks, or modify existing networks to
compensate for the damaged parts of the brain.” Experiments in people who were
born blind show that they use the visual parts of their brain, even though they can’t
see. “One of the most important discoveries in the field is that brain activity can
stimulate the process [of revising connections between neurons], which is referred to
as activity-dependent plasticity,” she says. “Therefore, brain exercises and
rehabilitation is a crucial step in recovery from brain injury, as it allows the brain to ‘re-
learn’ functions that were lost due to trauma, in a way that is very similar to what is
seen in early brain development.”

The Mediterranean diet does a brain good

Nutrition as well as exercise impacts how our brain functions. The Mediterranean diet—
rich in vegetables, fruit, whole grains, and fish—was shown in a recent study to
preserve more brain volume in older adults than those who didn’t follow the diet
protocol. “Although more research needs to be done to determine exactly how this diet
protects the brain, it is possible that the benefits such a diet has on reducing
inflammation and improving vascular health may be the reason for the brain health
benefits,”.

Olive oil may help preserve memory

OIive oil is also an important part of the Mediterranean diet, and more new research
has shown how that specific ingredient may boost the brain’s memory powers. (Here’s
how olive oil staves off Alzheimer’s.) “A recent study found that compounds in
extra-virgin olive oil may reduce brain inflammation as well as activate a process in
which cells break down and remove debris and toxins,”. “This process fights against
the buildup of plaque and neurofibrillary tangles, which are suspected to contribute to
the symptoms of Alzheimer’s.” She recommends replacing animal-based fats with
monounsaturated fat, like olive oil, to provide another layer of protection for brain
health.

More food for thought

What other foods can benefit brain health? Among the best brain foods is salmon, rich
in omega-3s. “DHA and EPA omega-3 fatty acids from marine sources have
been found to be protective to the brain and contribute to improved memory function
in older adults,” Palinski-Wade says. In addition, she says foods rich in vitamin C have
been shown to reduce the impact of stress hormones, which can have negative effects
on the brain. The overall message is to eat whole, healthy foods. “A diet rich in fruits,
vegetables, and low in sodium, such as the DASH diet protocol, appears to
be beneficial to the brain as it can help to reduce blood pressure, improve vascular
health, and provide a diet rich in antioxidants that can be protective to neurons in the
brain”.

Food cravings come from the brain

For anyone who’s ever indulged in comfort food or “emotional eating,” it’s clear that
the brain has something to do with the foods we crave. But, it may be more chemical in
nature than we realize. “Certain amino acids are responsible for the creation of
neurotransmitters in the brain, which impact mood”. “A depressed mood or high stress
levels may trigger your brain to ‘crave’ foods that can produce feel-good chemicals
such as serotonin to elevate mood, such as chocolate.” But, cravings may also have
psychological ties—other research has found that the pleasant memories and feel-
good hormones produced by “comfort foods” leads to a conditioned response of
craving them.

High blood pressure affects brain function

Since healthy brain function is linked with blood flow to the brain, it might not be
surprising that studies show high blood pressure has a negative effect on cognition—
as well as an increased risk for dementia and stroke. This is another reason to adopt a
healthy diet and exercise regimen. “Regular exercise improves cardiovascular function
and reduces blood pressure, which may help to protect the brain against damage that
may increase dementia risk,”.

Brush your teeth with your non-dominant hand

Research has shown that using the opposite side of your brain (as in this exercise) can
result in a rapid and substantial expansion in the parts of the cortex that control and
process tactile information from the hand. Brain exercise: Brush with the hand you
wouldn’t normally use, and don’t forget to open the tube and apply toothpaste in
reverse, too.

Shower with your eyes closed

Your hands will probably notice varied textures of your own body that you don’t “see”
and will send messages back to your brain. Brain exercise: Try using just your tactile
senses (but use common sense to avoid burn or injury). Locate the taps solely by feel,
and adjust the temperature. Then wash, shave, and so on with your eyes shut.

Switch around your morning activities

Brain imaging studies show that novel tasks exercise large areas of the cortex,
indicating increased levels of brain activity in several distinct areas. This activity
declines when the task becomes routine and automatic. Brain exercise: Get dressed
after breakfast, walk the dog on a new route, or change your TV or news station. Even
watching a kids’ program like Sesame Street, for example, may arouse the brain to
notice how much of what you take for granted is explored in depth by children.

Turn familiar objects upside down (literally)

When you look at things right-side up, your left “verbal” brain quickly labels it and
diverts your attention elsewhere. When they’re upside down, your right brain networks
kick in, trying to interpret the shapes, colors, and relationships of a puzzling
picture. Brain exercise: Turn pictures of your family, your desk clock, or an illustrated
calendar upside down.

Switch seats at the table

In most families, everyone has his or her “own” seat, but your brain benefits from new
experiences. Brain exercise: Switch seats to change which position you occupy, who
you relate to, your view of the room, and even how you reach for salt and pepper.

Make a new connection with your nose

You probably don’t remember when you “learned” to associate the smell of coffee with
the start of a day. However, by linking a new odor—say, vanilla, citrus, or peppermint—
to an activity, you’ll alert new neural pathways. Brain exercise: Keep an extract of
your favorite scent near your bed for a week. Open it and inhale when you first wake
up, and then again as you bathe and dress.

Open the car window

The hippocampus, an area of your brain that processes memories, is especially
involved in associating odors, sounds, and sights to construct mental maps. Brain
exercise: Try to identify new smells and sounds on your route. Opening the windows
provides these circuits with more raw material.

Play with spare change

Because our brains regularly rely on visual cues to distinguish between objects, using
touch to identify subtly different things increases activation in cortical areas that
process tactile information and leads to stronger synapses. (Similarly, adults who lose
their sight learn to distinguish Braille letters because their brain devotes more
pathways to processing fine touch.) Brain exercise: Place a cup full of coins in your
car’s drink holder. While at a stoplight, try to determine the denominations by feel
alone. You can also put coins in your pocket during a walk, and identify them when you
stop at a corner.

Play “10 Things”

Forcing your brain to think of alternates to the everyday will help keep it strong. Brain
exercise: Someone hands you an ordinary object, and you must demonstrate 10
different “things” that the object might be. For example, a fly swatter might be a tennis
racket, a golf club, a fan, a baton, a drumstick, a violin, a shovel, a microphone, a
baseball bat, or a canoe paddle.

Scan at the supermarket

Stores are designed to have the most profitable items at eye level, and when you shop,
you don’t really see everything there. Brain exercise: Stop in any aisle and look at the
shelves, top to bottom. If there’s something you’ve never seen before, pick it up, read
the ingredients, and think about it. You don’t have to buy it to benefit; you’ve broken
your routine and experienced something new.

Do an art project in a group

Art activates the nonverbal and emotional parts of the cerebral cortex. When you
create art, you draw on parts of your brain interested in forms, colors, and textures, as
well as thought processes very different from the logical, linear thinking that occupies
most of your day. Brain exercise: Ask each person to draw something associated with
a specific theme like a season, an emotion, or a current event.

Make more social connections during your day

Scientific research has repeatedly proved that social deprivation has severe negative
effects on overall cognitive abilities. Brain exercise: Thirsty? Buy a drink from a
person rather than a vending machine. Need gas? Pay the clerk at the counter rather
than just swiping your credit card at the pump.

Read differently
When we read aloud or listen to reading, we use very different brain circuits than when
we read silently to ourselves. Brain exercise: Read aloud with your partner or a
friend, alternating the roles of reader and listener. It may take a while to get through a
book, but in addition to giving your brain a workout, you’ll also get to spend some
quality time together.

Eat unfamiliar foods

Your olfactory system can distinguish millions of odors by activating unique
combinations of receptors in your nose. There’s a direct link to the emotional center of
your brain, so new odors may evoke unexpected feelings and associations. Brain
exercise: Choose a cuisine unfamiliar to you, and browse the variety of novel
vegetables, seasonings, and packaged goods.
Relax with a good read
In our fast-paced day and age, it’s hard to remember to unplug and take time for the
simple things that relax and stimulate our mind. Reading is certainly one of those—be
it a chapter book, newspaper, or online article. “Some of the best activities to perform
are ones that enrich the brain with new information, like reading”. “Taking in a good
book or the morning paper is not only a calming way to start your day, but it also can
help you reorient your priorities, taking you momentarily out of the daily grind from
yesterday before today’s begins.” Most importantly, reading can also cause a
frameshift in your mind, so that when you’re in the middle of your day, you may be
able to look at your routine and tasks through a different lens.

Exercise
We all know important a role exercise plays in our health and mood, but there are
some additional brain-boosting reasons to sneak in a sweat session before work.
“Exercise actually alters brain chemistry and has even been likened to the effect of
taking antidepressants”. “It signals the release of several key neurotransmitters, many
of which play a vital role in keeping our brain sharp as we age.” Exercise also helps
pump blood flow and oxygen to the brain, allowing our grey matter to work to its
highest capacity, which translates to better and sharper decision making, judgment
and memory. One study that combined memory training with yoga for older adults
found significant improvement in overall memory performance, suggesting that
exercise helped boost the effects of brain training.

Play classical music in the background

The gentle, peaceful sounds of classical works from the likes of Mozart and Beethoven
have long been touted as beneficial to the brain and productivity in general. The most
famous study involves the so-called Mozart effect, found that listening to classical
music can enhance a person’s spatial-temporal reasoning, or their ability to think long-
term and abstractly. And another study by the University of Illinois found that listening
to music in all types of work and professions increased work output by 6 percent.
“Listening to classical music while getting dressed in the morning or exercising is a
one-two punch of neural circuitry that’s been shown by researchers to significantly
improve verbal fluency, cognitive functioning and overall focus and concentration,”
says Dian Griesel, PhD, entrepreneur and long-recognized business and health
spokesperson.

Play a fast logic-based game

Lifelong learners are definitely onto something, as continued education—not only the
kind that involves a classroom, instructor, and giant tuition bill—promotes brain health
and creates new neural connections. “Even just taking a stab at a crossword puzzle or
taking online quizzes that challenge your mind, can help build cognitive reserves,”. The
biggest bang for the brain are tasks that are not only challenging, but are varied and
novel—think Sudoku, or memory-recall games or apps. “It’s important to keep brain-
boosting activities constantly changing with increasing complexity as well as cross-
training brain activities that use different parts of the brain,” quality medical officer at
Miller’s Children’s and Women’s Hospital, in Long Beach, California. “Consistency is
key, and many of these techniques can be done in just a few minutes every day with
different skills tested on different days.”

Make a gratitude list

When you bring your attention to the things in your life for which you’re grateful, your
brain actually works better. Crazy, right? “Brain imaging studies show that negative
thought patterns change the brain in a negative way, but that conversely, practicing
gratitude literally helps you have a brain to be grateful for,” says Dr. Amen. Every day,
write down five things you’re grateful for—whether that’s your dog, your job, the fact
that the construction outside your apartment has finally ceased, etc. Research from the
University of Pennsylvania found that when people did this exercise, they noticed a
significant positive difference in their level of happiness in just three weeks. Other
researchers have found that people who express gratitude on a regular basis are
healthier, more optimistic, make more progress towards their goals, have a greater
sense of well-being and are more helpful to others. Now that’s some serious incentive! 

Get a good night’s rest

It sounds obvious, but a U.S. Gallup poll found that a shocking 40 percent of Americans
get less than the seven hours recommended by the National Sleep Foundation. “Sleep
is proven in countless studies to help our ability to recall—which directly affects our
capability to control both our behavior and learning”. “Sleep deficits actually result in
performance comparable to intoxication.” The best way to prime your body for a killer
work performance the following day is to stick to a sleep schedule that doesn’t change
all that much on the weekends and to practice a relaxing bedtime ritual, like reading a
book or watching the news before bed. Make sure your room is dark and cool at an
ideal temperature of around 23 degrees Celsius.

Meditate
While it’s been around since the dawn of time, only recently have scientists focused on
understanding the extent to which meditation can help improve attention,
concentration, reduce anxiety and depression and improve our overall psychological
makeup. “Studies have found that the amygdala, known as the brain’s ‘fight or flight’
center and the seat of our fearful and anxious emotions, decreases in brain cell volume
after mindfulness practice”. “The impact mindfulness exerts on our brain is born from
routine—a slow, steady and consistent reckoning of our realities, and the ability to take
a step back, become more aware, more accepting, less judgmental and less reactive.”
Meditators also show a greater ability to recall information faster, leading researchers
to believe that the ability to quickly ‘screen out’ mental noise, allows the working
memory to search and find information needed more quickly and efficiently