If you often read blogs about concentration, sleep, and the mysteries of the mind, the concept of brainwaves may sound familiar. It might surprise you to know that scientists use these brainwaves to measure cognitive activity and elements of the mind that we can’t reach otherwise.
Despite medical advancements and current imaging techniques, the exact mechanism of the mind is still elusive and challenging to study. It is impossible to track all nerve impulses and know precisely what is happening with our brain connections. But, we can read brainwaves, and they give us many clues and a live insight into the mind at work.
If you’re new to the concept or have heard about it before, this article will be helpful to understand brainwaves, how to measure them, and potentially, how to improve your brain connectivity.
How does the brain work?
The average human brain contains 86 billion neurons. These neurons communicate with one another to operate every part of your life. How the brain does this is it sends chemical and electrical signals from neuron to neuron using neurotransmitters. These oscillating signals run at different frequencies depending on the current “state” of the brain.
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The human brain is the control center of the entire body – it’s responsible for movement, thought, memory, feelings, hunger, and every other thing we experience in our lives. There are many moving parts within the brain working together to ensure the body functions and survives. Much like a symphony, every aspect of our brain carefully collaborates to create one unified result.
A symphony usually has 80 to 100 people working together, each playing their own instrument to contribute their part to the elaborate musical composition. In the same way, each part of the brain must play its role so that we function properly. When one player is off-key, there’s a noticeable change in the song. Similarly, when one aspect of the brain is out of order, the rest of the brain is affected. For the highest function, we need each part to work in unison. Thanks to neuroscience, we have a wealth of knowledge on each part of the brain.
The brain is about three pounds of soft tissue. The gray and white matter that make up our brain’s mass contain nerve cells and non-neuronal cells. The latter are what make up the software that our bodies run on. The human brain itself is about 60% fat, with the rest being water, carbohydrates, protein, and salts.
Together, all of these parts control our thoughts, motor skills, body temperature, emotions, memory, and senses. The brain connects to the spinal cord, and together they make up the central nervous system (CNS.) (1) Without the brain and its network of the CNS, people cannot survive – these components are crucial to life. Properly feeding and protecting the brain is the key to our quality of life.
While there are many structures in the brain, it can be broken down into three main parts: the cerebrum, cerebellum, and brainstem.
The cerebrum is responsible for regulating temperature and movement – without it, we couldn’t coordinate or initiate action. It also helps with:
In the brain, gray matter is the exterior of the brain, while white matter is found at the center. The cerebrum houses both and is the front section of the brain. The cerebral cortex, which covers the cerebrum, is made of gray matter and is responsible for 50% of the brain’s overall weight.
The cerebellum is about the size of a fist and sits at the back of the head, above the brainstem. It’s broken into two hemispheres – the outer, which contains neurons, and the inner, which communicates with the cerebral cortex. The cerebellum is responsible for:
The cerebellum may also play a role in emotions, thinking, and social behavior. While still undetermined, neuroscience studies are being performed to determine its level of involvement in these functions.
The brainstem connects the spinal cord and cerebrum and is found in the middle of the brain. It’s made up of the midbrain, medulla, and pons. The midbrain is very complex, with neural pathways and neuron clusters that help calculate responses and understand environmental changes, hearing, and movement.
The medulla connects the brain and spinal cord at the lower end of the brainstem. It’s responsible for essential bodily functions like breathing, heart rhythm, and blood flow. Whenever you swallow, cough, sneeze, or vomit, you can thank your medulla.
The pons bridges the midbrain and medulla and is named after the Latin word for bridge. Of the 12 cranial nerves, it contains four and helps us chew, blink, produce tears, focus our vision, make facial expressions, and hear.
You’ve likely heard of people’s personalities skewing more right-brained or left-brained, with the former being creative types and the latter being analytical types. (2) In reality, these two hemispheres of the cerebrum must work together for proper function, though they each have their own individual purposes. The left hemisphere controls the right side of the body – the right controls the left side of the body. We constantly need to load our brain in order for it to work and develop.
The right hemisphere of the brain controls art and music skills, creativity, and spatial ability. The left hemisphere of the brain controls comprehension, writing, arithmetic, and speech. For 92% of people, the left hemisphere is also dominant for language and hand use. The two hemispheres are connected by the corpus callosum, which is a bundle of fibers that sends messages between the hemispheres. (3)
Within each of the cerebral hemispheres, defined fissures separate the hemisphere into four lobes: the frontal lobe, parietal lobe, occipital lobe, and temporal lobe. These lobes, while responsible for specific functions, cannot work on their own. They must collaborate through complex relationships with other lobes and the hemispheres of the brain.
As the cerebrum is the largest of the three parts of the human brain, it also contains many structures. These structures are highlighted below:
The cortex, or surface of the cerebrum, contains 16 billion neurons, which are layered in a specific way. While the nerve cell bodies make the cortex a grayish-brown color, the long nerve fibers under the cortex are white and are also known as white matter. The folds (also referred to as gyrus) of the cortex create more surface area, which allows for more neurons and thus higher brain function.
Deep structures, as the name implies, are those found deeper in the brain. By using white matter tracts, which are pathways that connect the different areas of the cortex, the brain can send messages. Messages can go between lobes, from one fold to another and directly to deep structures.
The limbic system is the center of activity for emotions, memory, and learning. Within the limbic system, we find the hypothalamus, cingulate gyri, amygdala, and hippocampus.
There’s an amygdala under each half of the brain. The almond-shaped structure is responsible for emotional reactions, the fight or flight response, and reward systems.
Underneath each temporal lobe, we find a curved organ known as the hippocampus. It plays a part in memory, navigation, spatial perception, and learning. Information is sent to the hippocampus by the cerebral cortex.
Found in the third ventricle, the hypothalamus controls the autonomic system. It helps to regulate blood pressure, body temperature, hormone secretion, and emotions. Thirst, hunger, sexual response, and sleep are all partially controlled by the hypothalamus.
Connected to the hypothalamus by the pituitary stalk is the pituitary gland. It’s responsible for secreting hormones for sexual development, responds to stress, and promotes muscle and bone growth. It controls the body’s endocrine glands.
The pineal gland is found in the third ventricle and releases melatonin, which maintains the body’s circadian rhythm and internal clock.
The thalamus helps with attention, alertness, pain sensation, and memory. It acts as a relay station, distributing all the information that comes in and out of the cortex.
The caudate, globus pallidus, and putamen are nuclei that are included in the basal ganglia – together, they work with the cerebellum to create fine motor skills. When you move your fingertips and flex your toes, it’s the work of this collaboration.
The ventricles are four open areas linked together by passageways. They open into the central spinal cord. Manufactured in the ventricles is cerebrospinal fluid (CSF.) This watery liquid circulates between the spinal cord, ventricles, and meninges. It acts as a cushion by surrounding the brain and spinal cord. It delivers nutrients while also washing out impurities and waste.
While the central nervous system is made up of the spinal cord and brain, the peripheral nervous system (PNS) consists of the spinal and cranial nerves. By way of these cranial nerves and the spinal cord, the brain can communicate with the body.
There are twelve cranial nerves, ten of which originate in the brainstem. These nerves control facial sensations and movement, eye movement, hearing, taste, swallowing, and movement of the face, shoulders, neck, and tongue muscles.
The brain is a complicated structure. In order to orchestrate movement, thought, memory, senses, breathing, feeling, hunger, and everything else humans experience each day, it takes a very complex organ. From the three main parts of the brain – the cerebrum, cerebellum, and brainstem – to the left and right hemispheres, the frontal lobe, and the various other lobes, all the way down to the cranial nerves – each piece of the brain plays a critical role in overall health and function.
If we want to experience perfect function, we must take care of our brain health. By being vigilant about caring for and feeding our brains, we protect the most important organ in our bodies – the human brain.
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Think of anything you have done in the previous hour. Whether that was working, online shopping, feeding your pets, making dinner, or even reading this blog post. Although these things seem pretty simple, it requires a set of complex cognitive processes known as “executive function.”
The brain’s executive function is necessary to plan, organize, evaluate, and perform certain tasks, such as reading, working, making decisions, and much more. These behaviors are essential to effectively carry out activities that will help us achieve our goals. Today we will analyze the executive function and how it affects our daily lives.
According to an article published by Harvard, executive functions are related to our focus, cognitive flexibility, and inhibitory control. Let’s analyze these.
It involves complex mental processes of detection and resolution of cognitive functions. In other words, we can maintain focus on the task we’re completing for an extended period of time.
This ability allows us to adapt to environmental circumstances. It is the ability to change and come up with new plans or workflows as needed.
Our mind’s ability to tune out irrelevant stimuli to the task we’re performing. Cognitive inhibition can be either whole or in part, intentionally or otherwise. In today’s world, there are many distractions, so the ability to ignore these is important for executive function.
It’s the capacity for the temporary storage of information and its processing, where specific information is available during a particular period. This is also referred to as short-term memory.
Other examples of the executive function include planning, reasoning, decision-making, time estimation, and the ability to multitask.
Although it’s still being debated, scientists believe the brain’s executive function is located in the prefrontal regions of the brain. These findings are suggested by neuroimaging and lesion studies used to identify the functions associated with regions of the prefrontal cortex and associated areas.
However, other areas of the brain also play a significant role in executive function. For example, brain regions such as the dorsolateral prefrontal cortex, involved in processing information, is associated with verbal ability and planning, memory, organizational skills, reasoning, problem-solving, and abstract thinking.
Another region that intervenes in executive function is the anterior cingulate, which plays a key role in emotional drives and experience integration, associated with cognitive functions like decision-making.
Lastly, the orbitofrontal cortex plays a role in controlling impulses and monitoring behavior.
Nonetheless, the prefrontal cortex is the most advanced part of the human brain, making up almost the entire front part of the organ. This region allows us to regulate emotional and habit circuits. For instance, if you’re mad and the immediate reaction is to yell and fight, the prefrontal cortex will find better responses, like remaining calm.
From decision making to task completion, executive function plays a key role. This function is in charge of our learning capacity, ability to focus and pay attention, short and long-term memory, behavior, self-discipline, risk-assessment, and logical and rational thinking.
All the abilities above are fundamental when performing any activity, from work to our social lives. Therefore, it is crucial to make sure that our executive function is on point, as it will allow us to unlock our full potential. A recent study published by Frontiers in Psychology has discovered that some affected people tend to make worse decisions, leading to disadvantageous outcomes affecting the quality of life.
There are different opinions out there on how the executive function works within humans. These “models” describe how the executive function works in day-to-day life; they differ from one another slightly. The interesting thing is that they’re all inter combined, thus, affecting each other constantly. Let’s view the most common models we know of:
These models encompass cognitive functions, such as the ability to evaluate one’s own thinking. The term “meta” stands for “on top of” or “beyond,” so it describes a person’s ability to experiment with self-awareness and self-control while performing an activity.
This model argues that the control and direction of our thoughts become the primary focus within the prefrontal cortex and our executive function. For example, if you are watching your child play at the park and they are wearing a blue shirt, your focus and attention would be narrowed to that color. Therefore, when an individual must perform a task, the “selective visual attention” given to said task increases neuron responsiveness to the blue color, so it guides our behavior.
This relates to self-regulatory capacities, such as self-discipline and behavioral inhibition. This model encompasses four behaviors, such as working memory, which allows individuals to base their behavior upon experience and entertain multiple bits of information at once. The last three factors are managing emotions, internal dialogue, and finally, problem-solving. Going through this four-step process and regulating the behavioral response is a skill that requires the combination of several high-level executive functions.
Other models address examples of how the executive function works, such as the Top-Down Inhibitory Control, Lezak’s Conceptual Model, Problem-Solving Model, and others.
Nothing in this life is ever constant, and cognitive function is no exception. The literature indicates four periods of maturity in life with intense peaks of executive function activation: childhood, preadolescence, adolescence, and adulthood. Let’s analyze them, as per Harvard’s recently published literature.
From the age of 0 – 4, the development of the executive function is less intense due to the lower degree of activation of the associative areas of the brain. At this age, the ability to suppress dominant responses emerges. In other words, babies learn to control automatic behaviors to carry out planned actions in motor behaviors. And, although at four years of age, babies cannot yet inhibit all their responses, they can self-regulate some of their actions.
At 5 years of age, children’s regulatory function of language begins to develop further, and between ages 6 to 8, the most significant development of executive function occurs. Kids start to take control over their orality at this stage and influence their behavior to set goals and anticipate events. This cognitive capacity is linked to the regulatory function of language, planning, organization skills, and strategic and reasoning abilities.
During this period, the inhibitory control performance on automated responses reaches its maximum potential. Later, between 12 and 14, executive functions such as cognitive flexibility, problem solving, and working memory continue to develop. And although this allows them to assess the consequences of their decisions, they still struggle anticipating the consequences, often making risky decisions.
Planning functions, problem solving, and self-regulation are consolidated. At this stage, people have achieved greater self-control, and teens can evaluate the outcomes of their decisions—likewise, autonomy and self-regulation rise. Still, during this stage, there’s a high prevalence of risky actions due to executive functions’ incomplete development, especially emotional control, moral behavior, and judgment.
At this stage, we begin to develop our executive functions fully, and in our mid-twenties, we reach our full potential. All of the existing executive functions previously seen in this article mature and thrive into adulthood.
Numerous issues may impair our executive functions. Executive dysfunction is a set of cognitive, behavioral, and emotional challenges due to various things. People with executive dysfunction have planning issues, poor organizational skills, lack problem-solving abilities, and struggle with time management.
Executive dysfunction can happen at any age due to a wide range of health problems. Let’s see why people may struggle with executive function.
According to Rebecca L. Marshall, Ph.D. It is no news that anxiety can affect our focus, thus impeding the performance of activities involved with cognition. Stress and anxiety can also cloud judgment, impacting our quality of life.
There are various reasons why people might be forgetful. As a result, a poor executive function results in difficulty remembering both short-term and long-term memories.
As with any other executive function, time management involves coordinating responses, scheduling, and prioritizing. An executive function deficit inevitably leads to poor time management.
Performing multiple tasks at once becomes almost impossible if you have an executive function disorder.
Dopamine plays an indispensable role in reward, memory, attention, and mood, all of which control our executive function. If there are deficiencies in this reward chemical, it will affect our memory and concentration, and completing tasks becomes very difficult.
Executive functions include controlling impulses. If a person struggles with executive function, it is common for them to make rash decisions without thinking of the repercussions.
These can either be genetic or due to a specific situation that did not allow the brain to fully develop.
Genes play a significant role in our predisposition to certain conditions, including those affecting our brains or psyche.
There are times when bringing a doctor into the conversation makes the most sense due to your specific situation.
There’s no diagnosis for executive function disorder. However, if you suspect you may have it, we recommend you consult a physician, a psychologist, a psychiatrist, or a neurologist. Any of those specialists can help you diagnose the root cause that may be causing you to struggle with your executive functions.
Thanks to our brain’s plasticity, anyone can improve their executive functions. Like anything else related to health, our diet and habits, such as sleep and exercise, play a significant role in our executive functions. Likewise, there are several practices and activities that you can perform to strengthen specific neural networks involved in each function, like reading, exercising, and learning something entirely new.
Whether you suspect you may be struggling with your executive function or you want to improve a specific aspect of your life, such as improving cognition, focus, or discipline, there are steps you can take to better your situation. Reading articles like this and learning how your brain works is the first step towards better brain function and, ultimately, a better life.
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Everyone knows that one person who seems to be laser sharp 24/7, never missing a beat. It can actually be a little annoying sometimes, right? If we’re being honest though, we probably find it annoying because we envy their sharp mind and wish we could be more like them. What’s their secret? Why do they seemingly have some sort of superhuman power that we don’t?
While genes may play a role, these people likely nourish their noggin with a number of nutrient-rich brain foods and avoid junky, processed foods. Thankfully, this “secret” is something that you can do as well. In this article, we’ll be discussing which foods you should load up on—and which you should steer clear of—to support your brain and, consequently, live a longer, more productive life. Before we dive into exploring brain-boosting foods, let’s go over some basics that are important to understand.
Despite making up only 2 percent of the body’s weight, the brain uses more energy than any other human organ, gobbling up around 20 percent of the body’s calories. This isn’t surprising when you understand that the brain is constantly active, even during sleep.
To obtain the energy needed to sustain this activity, the brain depends on a continuous supply of energy from a sugar called glucose. The body breaks down the carbohydrates in foods into glucose, which is transported via the bloodstream to the brain and other organs for energy.
In addition to glucose, the brain requires certain nutrients, antioxidants, vitamins, and minerals to stay healthy and function at its best. All of these essential nutrients can be found in foods that you can purchase at your local grocery store today. Here are the top brain foods to regularly include in your diet.
Leafy greens such as kale, spinach, romaine lettuce, collards, and Swiss chard are among the best foods for brain health. They’re rich in brain-boosting nutrients like vitamin K, lutein, folate, and beta carotene, and loaded with powerful antioxidants.
One 2015 study evaluated the eating habits and mental ability of more than 950 older adults for an average of five years. Those who consumed one to two servings of leafy greens a day experienced slower loss in cognition than those who ate no leafy greens at all. The researchers noted that the brain benefits likely stemmed from several key nutrients contained in leafy greens, particularly vitamin K.
No list of brain foods would be complete without fatty fish. This is because fatty fish, such as salmon, mackerel, tuna, herring, and sardines, are rich sources of omega-3 fatty acids—a type of healthy, unsaturated fat. About 60 percent of your brain is made of fat and about half of that fat is the omega-3 variety. Omega-3s are vital for brain health for a number of reasons, including supporting learning, memory, and mood.
One 2017 study found that people with high levels of omega-3s had increased blood flow to the brain. The researchers also identified a connection between omega-3 levels and better cognition. Not bad for a delicious salmon dinner!
For being so small, berries sure are powerful. From blackberries to blueberries to strawberries, research has shown that the antioxidant compounds in berries have many positive effects on the brain.
Berries contain phytochemicals such as anthocyanins, caffeic acid, catechin, quercetin, kaempferol, and tannin, all of which have anti-inflammatory and antioxidant effects.
If you don’t like fish, eating nuts and seeds can also provide you with omega-3 fatty acids. Additionally, they’re a rich source of vitamin E, which protects cells from oxidative stress caused by free radicals. One seed that stands out as a brain food is pumpkin seeds. These tasty seeds are bursting with antioxidants, magnesium, iron, zinc, and copper, all of which are very important for brain health.
Just as there are foods that support brain health, there are also foods that have a negative impact on your brain. The following foods should not be a part of your brain health diet.
Americans eat nearly 66 pounds of added sugar per person a year, and most of it is refined. A high intake of refined sugar not only increases your risk of type 2 diabetes, obesity, and heart disease—it also has a negative effect on your brain.
A 2017 study found that people who regularly consume sugary drinks are more likely to have a poorer memory, smaller overall brain volume, and a significantly smaller hippocampus (an area of the brain important for learning and memory) than those who don’t.
Instead of consuming sodas, candy, and sugar-laden treats, turn to whole foods like fruit to get your sweet fix. As we learned earlier, berries are particularly beneficial for your brain!
Refined carbohydrates like white bread and pasta won’t do your brain any favors. These foods are stripped of their nutrients so there’s no fiber to slow down their digestion. Instead, these processed carbohydrates rush through your system and spike your blood sugar, which could lead to issues with memory or cognition.
Instead, opt for complex carbs like brown rice, quinoa, barley, and faro. These contain fiber, which nurtures your gut bacteria and regulates inflammation—two things that are good for brain health.
Trans fatty acids (or trans fats) are a type of artificial fat commonly found in shortening, margarine, frosting, snack foods, ready-made cakes, and prepackaged cookies. Aside from being inflammatory and horrible for heart health, studies show that when people consume higher amounts of trans fats, they tend to have an increased risk of poorer memory, lower brain volume, and cognitive decline.
The primary dietary source for trans fats in processed food is “partially hydrogenated oils.” Look for them on the ingredient lists of packaged foods and run the other way if you see them.
While they might taste good, processed foods tend to be high in sugar, added fats, and salt. Common processed foods include chips, sweets, instant noodles, microwave popcorn, store-bought sauces, ready-made meals, and lunchmeat. These types of foods are generally high in calories, yet very low in nutrients.
Always opt for fresh, whole foods when possible. Your brain (and body) will thank you.
Most people know that alcohol isn’t the healthiest thing to consume, but many don’t know that alcohol is actually a neurotoxin. The brain is a major target for the actions of alcohol, and heavy alcohol consumption has long been associated with brain damage and atrophy. More recent research, however, shows that even moderate drinkers can have similar effects. If you want to protect your brain, lay off the booze.
Now that you know some healthy foods to include in your diet and some not-so-healthy foods to avoid, let’s go over some general tips for eating a brain-healthy diet:
Do the bulk of your grocery shopping on the perimeter of the store, as this is where the fresh, whole foods like fruits, veggies, and meats are found. Avoid the inner aisles (a.k.a. “the death rows”) as much as possible, as this is where processed foods live.
Researchers at John Hopkins found that a high-fat, low-carbohydrate diet may improve brain function and memory in adults with mild cognitive problems. Load up on sources of healthy fats such as avocado, fatty fish, nuts, seeds, and olive oil, as well as an assortment of veggies. Include lean meat and fish as desired, and try to keep your starch and fruit consumption on the lower side. Not only is this a nutritious way of eating in general—it’s healthy for your brain, too.
Make it a goal to fill your shopping cart with as many colors as possible. The most vibrantly colored fruits and veggies are the richest in vitamins, minerals, fiber, and nutrients that can benefit brain health.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. For example, one such pattern could involve only eating during an 8-hour window during the day. Several studies have shown that intermittent fasting may have important benefits for brain health including increasing the growth of new neurons.
It’s important to note that there is no perfect diet for everyone. Everybody is different so while a low-carb, high-fat diet that includes intermittent fasting might work great for one person, it might not be the best fit for someone else.
It’s best to work with a health professional who can run blood tests to determine if you have any vitamin or nutrient deficiencies. From there, you can work with your practitioner to find the right diet for your needs.
A healthy brain is essential for living a long, full life. While the health of your brain is not fully in your control, eating a brain-healthy diet can go a long way in supporting your brain. Brain health matters no matter your age. The choices you make today can help you have a healthier brain tomorrow.
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We all know that exercise is a pillar of physical health, but what you may not realize is that with every jog you take, every lap you swim, or every weight you lift, you’re supporting your brain health, as well. In this article, we’ll explore how exercise can have profound effects on your brain, as well as the best types of exercises for supporting a healthy brain.
Exercise involves engaging in physical activity and increasing your heart rate beyond resting levels. Exercise can be broadly split into three categories: low intensity, moderate intensity, and high intensity.
This type of exercise might include a casual walk, a beginners’ yoga class, tai chi, biking on a flat surface, or using an elliptical at a leisurely pace.
This is what most people would think of as a good workout. Many of the low-intensity exercises listed above can easily become moderate-intensity exercises simply by upping your pace. For example, walking or biking uphill or taking a more advanced yoga class. Moderate-intensity exercise can also include things like weight training, jogging, or swimming laps.
This exercise entails giving an activity your full effort for a shorter amount of time. For example, running sprints, lifting heavy weights, or sprints in a pool. With high-intensity exercise, you typically can’t say more than a few words without having to pause to breathe.
Aside from pumping more oxygen to the brain, exercise triggers the following beneficial processes in the brain. We need to be on you with your brain in order to improve in all directions. It is also important for personal growth to be and become an optimist so that it helps in various areas of life. You can find out more by following this link
Neuroplasticity is the ability of the brain to adapt to change by altering its functional and structural properties. This is what gives us the ability to learn new things and acquire new skills. Exercise has been shown to enhance neuroplasticity, enabling the brain to reorganize and grow new neuronal connections.
Exercise has been shown to induce the release of hormones that can enhance the growth of brain cells in the hippocampus, a part of the brain that’s vital for memory and learning. Exercise has also been shown to cause the hippocampus itself to grow in size. This is very important when it comes to lowering the risk of age-related brain loss.
Exercise promotes the release of chemicals such as dopamine, serotonin, and endorphins, which make you feel happy and calm. Not only does exercise trigger these feel-good chemicals, but it also helps your brain rid itself of chemicals that make you feel stressed and anxious, including cortisol and epinephrine. This is backed up by countless studies that show that people who exercise tend to be happier and less stressed than those who abstain.
Everyone benefits from exercise, regardless of age, sex, or physical ability. Here are some of the incredible benefits you can expect from getting your sweat on.
Because exercise benefits so many systems in your body, you’re bound to feel better in a number of ways. With regular exercise, you’ll likely feel more energetic, strong, relaxed, accomplished, and happy.
When you engage in physical activity, you burn calories and build muscle, leading to a slimmer, more toned body.
Exercise improves learning in three ways. First, it improves alertness, attention, and motivation. Second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for learning. Third, it stimulates the development of new nerve cells, increasing the size of the hippocampus.
Many studies have suggested that the parts of the brain that control thinking and memory have greater volume in people who exercise versus those who don’t.
Cardiovascular exercise lowers the pressure in your eyes, which helps keep the retinal ganglion cells protected. Cardio exercise also increases blood flow to the optic nerve and the retina. Because of these effects, overall eye health and vision can be improved, and the risk of serious eye diseases, such as macular degeneration, glaucoma, and diabetic retinopathy, can be reduced.
Many studies have linked the cognitive improvements following exercise to the increased capacity of the heart, lungs, and blood to transport oxygen. Exercise increases your heart rate, which promotes the flow of blood and oxygen to your brain. This helps support overall brain health.
While the best type of exercise may vary from person to person, these are the top types of exercise to consider.
Many studies have pointed to aerobic exercise as being one of the best things you can do for your brain. Also known as “cardio,” aerobic exercise, by definition, means “with oxygen.” When performing this type of exercise, your breathing and heart rate will increase, which pumps more oxygen to the brain, leading to a host of benefits.
Research shows that aerobic exercise can increase brain plasticity, repair damaged brain cells, stimulate the growth of new brain cells, trigger the release of feel-good chemicals, and reduce the production of stress-inducing chemicals. These beneficial processes translate to improved memory, learning, mood, brain health, and decreased stress levels.
Examples of good aerobic exercises include running, briskly walking, hiking, cycling, swimming, dancing, and taking aerobic classes. Anything that gets your heart rate up and your blood pumping will do the trick!
One specific type of aerobic exercise that may particularly benefit brain health is high-intensity interval training, commonly referred to as HIIT. This type of exercise involves short bursts of maximum energy expenditure followed by low-intensity rest periods. One recent study showed that HIIT resulted in the most significant benefits for neuroplasticity when compared to high- or low-intensity continuous training in healthy young adults.
Studies have shown that yoga increases gray matter volume in the hippocampus and frontal sections of your brain. So how does this benefit you? Brain scans have found that a person’s general intelligence is associated with the volume of gray matter in that specific area of the brain. This means that consistently practicing yoga can improve your memory and ability to learn. It’s also excellent for releasing feel-good chemicals that improve mood and reduce stress levels.
A great low-intensity option is tai chi. Not only can this practice reduce stress and enhance sleep quality, but studies show that long-term tai chi practice can induce structural changes in the brain, resulting in an increase in brain volume. Participating in a tai chi class is a great way to learn the different movements. Then, you can practice tai chi whenever and wherever you’d like to reap its brain benefits.
Another brain-boosting form of exercise is weight training. In one study, researchers found that six months of strength training (lifting weights) improved cognitive performance and helped protect specific sub regions of the hippocampus. Even more impressive? These benefits lasted for a year, even after the weight training was discontinued.
Now that you understand the incredible brain health benefits of exercise, you’re probably wondering how much you need to work out to reap these rewards. The answer to that question depends on a few factors: your current level of fitness, your age, and the type of exercise.
As a baseline, healthcare professionals recommend 150 minutes (or 2.5 hours) of moderate-intensity activity a week. Some examples of moderate-intensity exercise include briskly walking, jogging, biking, weight lifting, swimming, or taking an exercise class. Depending on your age and level of fitness, you might have to start off slower and with less intensity. Listen to your body, check in with your doctor, and increase your exercise time and intensity as your ability increases.
What’s most important is to get your body moving and maintaining consistency over the long term.
While physical exercise is undoubtedly beneficial for your brain, you mustn’t forget to give your brain a workout as well! Keeping your brain active and engaged through regular mental exercises can boost your memory, concentration, focus, and daily function. This becomes especially important as you age. Here are some evidence-based activities for your brain that will keep you mentally sharp.
Research has shown that doing a puzzle uses many parts of the brain and is a protective factor for visuospatial cognitive aging.
The CDC states that learning new dance moves can increase your brain’s processing speed and memory. To reap these benefits, take a dance class or gather your friends and go line dancing.
Research shows that learning a new skill can help improve memory function in older adults. Now’s a great time to learn how to repair your car, use a new software program, play the guitar, or speak a new language.
One of the best ways to exercise your brain is to teach a skill to another person. Do you have a friend who wants to learn how to golf or speak Spanish? Teaching them will benefit both of you!
No list of brain exercises would be complete without meditation. In addition to reducing stress and anxiety, meditation has been shown to improve memory and increase your brain’s ability to process information. Find a quiet spot, close your eyes, and spend at least ten minutes a day meditating.
Whether it’s a brisk morning walk, a heart-pumping hike, or a lively dance class, exercising can have profound effects on your brain. The key is to commit to making exercise a habit, just like brushing your teeth or taking vitamins. Work to create a balanced exercise routine that includes aerobic exercise, strength training, and balance exercises such as yoga and tai chi. By incorporating various types of exercise into your routine, you’ll be getting a wide range of brain-boosting benefits that will support the health of your brain and body in countless ways.
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There comes a time in a person’s life when age begins to make things more complicated. Whether that is physical activity or mental responsiveness, we all slow down as we grow older, and the lifestyle and activities we once enjoyed are now in the past. One of the main contributors to a graceful aging process is the quality of sleep an individual gets over the course of their life. If sleep is not carefully monitored and managed, sleep problems can affect your quality of life and overall health long before the twilight years.
In theory, sleeping should be something natural that shouldn’t require much effort, but it is not always like that. Sometimes the harder you try, the worse it gets. So, how can you remedy this widespread problem and wake up feeling rested and ready for the day?
In this article, we will go through the basics of sleep, how it affects brain function, the reason why you might be struggling, and nine tips to help you achieve better rest.
Sleep goes far beyond just resting and recovering. Sleep helps detox your brain, enhance brain connections, and protect against brain aging.
Studies show that poor sleep can increase your chances of long-term brain degeneration. A review published in the acclaimed journal Nature shows several neurotransmitters that become affected in sleep alterations. Poor sleep has metabolic effects that slowly undermine normal brain connections, weakening your capacity to learn, recall, and execute higher brain functions. Moreover, the researchers showed that improving your sleep may also improve your brain health in the short term (1).
The association between poor sleep and amyloid plaques is bidirectional. In other words, poor sleep induces the formation of amyloid plaques which contributes to poor sleep, and the process repeats. That is one reason why a lack of sleep is a progressive ailment that worsens over time (2).
But what is the recommended amount of sleep? The answer depends on your age and varies with your physical activity levels and other variants. Most adults have a recommended range of sleep between 7 and 9 hours. Older adults are okay with 7 to 8 hours. In general, it should be more than 7 hours, but we all have different needs and sleep patterns (3).
You have probably heard about REM (Rapid Eye Movement) sleep, which is a deep stage of sleep where most dreams occur. But this is only one stage of sleep in a cycle that repeats over the course of the night. According to research, there are four stages of sleep, and the brain acts differently in each. These include(4):
It is a very light sleep where you still feel partially awake. In this stage, the brain’s alpha waves are replaced by low-amplitude waves (Theta waves). It lasts up to 5 minutes as you transition to deeper sleep.
It is a slightly deeper sleep where your body temperature and heart rate drop. Brainwaves show a transition and start to produce delta waves. It lasts around 25 minutes.
This is a deep sleep stage where your brain waves are at their slowest. They are known as delta waves. In this stage, you’re less likely to wake up with environmental noise. If you awaken during this stage, you will experience significant mental fogginess.
In this stage, your eyes move very rapidly, and it is the stage of sleep where most dreams occur. The length of this phase becomes longer as you continue sleeping.
You cycle through all of these stages around 4-6 times in a single night, with each cycle lasting 90 – 120 minutes. Ideally, you should wake up after one cycle is completed. If you wake up in the middle of a cycle, you will feel exhausted regardless of how many hours you slept.
If sleeping is so easy in theory, why do people struggle night after night? One of these factors could be involved:
It is not a coincidence that sleep comes at night when all the lights are turned off. Sunlight is the primary source of blue light, and exposure typically comes from being outside during the day. Once the sun sets and blue light is reduced, your brain starts to naturally produce the hormone melatonin, which induces a state of sleepiness. Interestingly, blue light at night inhibits melatonin release and interferes with sleep (5). There are artificial sources of blue light everyone should be aware of, like televisions, phones, and computers.
The gastrointestinal system is also linked to your brain in different ways. Studies show that people who eat late and have an unhealthy diet are more likely to experience sleeping problems (6).
You’re less likely to fall asleep if you suffer from painful medical conditions such as rheumatoid arthritis or migraines. Sleep apnea and other ailments may also interrupt or obstruct your sleep.
If you are taking medications, you should check for adverse effects. Some of these medications have insomnia listed as a side effect. But even if you’re not taking prescribed medications, other substances may also contribute to poor sleep like caffeine, smoking, alcohol, especially when associated with high levels of stress (7).
It is typical to experience sleepless nights after traveling abroad or if you’re engaged in shift work. With jet lag, there is a desynchrony in our inner clock, where the brain and body are out of sync. In the case of shift work, although you’re not traveling abroad, you’re still experiencing something called social jet lag when your work schedule demands you to work at night, and you tend to sleep for many hours during the day (8).
Where you sleep also plays a critical role. Most of us have had problems falling asleep in new places. It feels uncomfortable when you’re not in your bed, and you can’t relax your body and mind. Environmental noise, unwanted light, and other factors may also be involved with poor sleep.
What can you do to recover your sleep? If you’re struggling with sleep frequently, these nine recommendations below can help you improve sleep quality today:
As noted above, blue light modulates melatonin secretion. In turn, melatonin favors sleep and synchronizes with our biological clock. Thus, blue light can be used in our favor by increasing it during the day and reducing our exposure at night. Some apps have been developed to minimize blue light on computers and smart devices, but it would be even better to turn these devices off completely 1-2 hours before bedtime. If this is too difficult, another idea is purchasing blue light glasses to reduce your exposure at night (5). (Blue light glasses)
Overeating and eating late can have an adverse effect on sleep quality. Thus, it is wise to limit the amount of food you eat at night before bedtime. A very light dinner favors sleep by allowing for smooth and effective digestion. Also, think twice about that dessert after dinner. The sugar contained in most desserts is enough to spike a person’s glucose, making the transition into a sleeping state more difficult. Instead, as an after-dinner treat, look for options to soothe your body and mind, like drinking herbal tea infusions (6).
Caffeine stimulates the nervous system making us feel alert and awake. That’s why some people can’t start their day without a cup of coffee. However, if you’re having sleep problems, it is recommended to limit yourself to drink a cup or two only in the morning.
One or two glasses of wine can help you relax and promote sleep. However, combining alcohol and high levels of stress is not a good idea. It can contribute to feeling anxious and not sleeping at night when we’re going through difficult times (7).
Napping is a healthy habit if you do it properly. Sleeping for 20 – 30 minutes in the afternoon is fine, but a 1-2 hour nap is not a nap anymore. Completing a sleep cycle and reaching a deep sleep stage is not a good idea. It has the potential to desynchronize your internal clock and delay night sleep (9).
One strategy that works for most people is keeping a consistent sleep schedule. Waking up at the same hour every day regularizes sleep and promotes easier control over your sleeping hours. When sleep becomes a habit, your body goes with it and complies.
Exercise has numerous benefits, even when you’re finally resting at night. It reduces anxiety levels, prevents depression, and reduces your energy levels, making you feel drowsy and tired when you go to sleep. Altogether, all of these reasons make exercise an excellent habit to help recover healthy sleep (10).
Feeling relaxed is fundamental to getting sound asleep. If you can control the ambient light, room temperature, mattress, and sheets, you can design your sleeping space to fit your personal needs. You may not be able to control everything, though. We recommend using a bedtime ritual to slow down and prepare your mind to rest. Something like going to your room, dimming the lights, and reading a book has been shown to have positive effects on your sleep. Infusions, scents, and other stimuli can also help you optimize your bedroom environment.
Sleep quality is vital to maintain good health as we age. The brain needs deep sleep to eliminate toxins, clear the pathways between nerves, and strengthen brain connections.
However, sleeping can turn into a problem when such a natural function becomes a prolonged struggle night after night. If you’re having difficulties resting at night, you should try the nine suggestions we give above to see if you can find some immediate relief.
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It was previously thought that the human brain stops developing after the first few years of life, and if a particular brain area is affected, nerve cells cannot regenerate. But this thought was proved wrong by William James when he presented the first theory of neuroplasticity around 100 years ago in his book “Principle of Psychology.”
In the mid to later half of the 20th-century extensive research studies also showed that the brain retains the capability to regenerate or change even in adulthood. From there, the term “neuroplasticity” came into existence. And today, it has gained so much popularity that recent studies aim to promote neuroplasticity.
Neuroplasticity, also known as brain plasticity or neural plasticity, refers to the ability of the brain to modify itself structurally or functionally in response to a dysfunction, new information, or development, through reorganization and growth.
It is considered a fundamental and complex property of the brain. Neurons are the building blocks of the nervous system, and all the signals travel through the neuronal pathways. Neuroplasticity occurs at the neuronal level by any of the following three processes:
Neural plasticity can be structural or functional.
As the name indicates, this type refers to changes in the brain’s structure by changing its neuronal connections to an external stimulus like learning or a new experience. When something new is learned, there are changes in synaptic strength and changes in the proportion of grey matter inside the brain’s structure.
Functional plasticity of the brain has significance when there is an injury or damage to a part of the brain. In this type, the brain can move functions from the damaged part to the undamaged areas of the brain. In other words, it involves the alteration and adaptation of the brain to the functional properties of neurons and literally rewires itself.
Neuroplasticity holds significant importance in our lives. Learning and memory that play a vital role in human life cannot be possible without the process of neuroplasticity. It is essential to adapt or change according to external or internal stimuli. Neural plasticity is essential because it promotes the ability of the brain to:
Let’s understand how the process of neuroplasticity occurs. It does not involve a single operation. Instead, it involves different processes that occur through the lifetime of an individual. The four processes involved are:
It is estimated that at birth, there are around 2,500 synapses per neuron in the cerebral cortex of the brain. At three years of age, the number of synapses explodes to about 15,000 per neuron as the child explores and learns new things through synaptogenesis. But this number is halved in adulthood due to a process known as synaptic pruning.
As we step into adulthood, new experiences are gained. New neural connections are created, and previously learned skills that are repeated strengthen the synapse while others are eliminated. Synaptic pruning eliminates the weaker synapses that are no longer needed in the memory for recall while keeping the stronger connections reinforced or repeated.
Similarly, in case of a compromised brain, the neurons in the surrounding areas compensate for the weakened functions of the compromised area.
Neuroplasticity is a lifelong process, and it can be seen in everyday life activities. For example:
If the speech controlling area of the left hemisphere is compromiseded, the right hemisphere may compensate for some of the lost speech abilities. This phenomenon of plasticity is vital in the treatment of patients with neurological events.
Although neuroplasticity is a property of the brain, it is continually dependent on life experiences and education to organize and build neural circuits. Lifestyle plays a significant role in rewiring our brain. If we engage in learning something new or in activities that activate specific brain areas, that will help build up new neural connections that are healthy. There you always need to develop your brain so that it continues to work constructively. It is important to study information about yourself and your brain as well as mental health. Read more about mental health in these articles It is believed that negative thought processes occurring with depression are due to impaired or interrupted neuroplasticity. In such cases, exercises that promote positive neuroplasticity are recommended to improve wellbeing. Rewiring your brain is something you can do at home by:
Believe it or not, playing games has several cognitive benefits: memory and reaction time, motor coordination, decision making, reasoning, problem-solving, cooperation, and team participation. All this can teach your brain new skills that certainly improve your gameplay with time and positively impact everyday life.
Research studies have shown that bilingualism strengthens white matter, increases grey matter and hippocampal density. This increase is due to neuroplasticity and also slows down age-related cognitive decline.
Listening or making music also helps to promote neuroplasticity. Music therapy is also shown to decline age-related neural changes and cognitive decline.
Physical activity not only strengthens muscles but also helps to improve memory and learning capability. Aerobic exercises improve blood flow and stimulate cell growth in the brain.
This type of neuroplasticity occurs if any brain area is compromised in an early critical period of development. Suppose a particular area of the brain is not functioning on one side. In that case, the brain’s functionality shifts to the homologous (corresponding) area on the opposite side of the brain at the expense of another normal function. For example, if the right parietal lobe is not working, the left parietal lobe would take the visuospatial functions at the expense of arithmetical functions. So, the corresponding side will pick up the slack but do so at the expense of another process.
Compensatory masquerade uses an alternative cognitive process to perform a task when the initial process cannot be followed due to impairment. For example, during navigation, people usually employ a sense of direction and distance. But if they are not working due to impaired spatial recognition or lack of direction, they use other processes such as memorizing landmarks. Simply stated, people will compensate for the things in which they are deficient.
This type of neuroplasticity occurs when areas of the brain designed to process particular sensory input are now devoted to processing signals from other sensory modalities. For example, children born blind have shown the touch and somatosensory inputs directed to the visual cortex in the occipital lobe years after maturity.
This type refers to the expansion of a particular brain region based on continuous performance. For example, increased grey matter is seen in musicians as they keep on repeating and using specific skills. This Map Expansion applies to any skill process and associated practice.
Writing research papers is an excellent example of Map Expansion. As one engages in the process repeatedly, the brain region responsible for language processing and cognitive control expands. Additionally, research has shown that effective writing skills improve with practice using Essayswriting, and this process involves cross-modal reassignment as the brain integrates visual, auditory, and cognitive information.
Neuroplasticity is not fixed as it all depends on the consistency of activities, lifestyle, and habits that stimulate the process. If you are consistent, then it may take a few months to rewire or reorganize your brain. Studies have shown that it takes an average of 66 days to form a new habit, but that again depends on how engaged you are with the new habit-forming process.
Neuroplasticity is a mechanism that occurs naturally throughout life, but we can directly impact how fast and effective it takes place. Here are some proven ways to enhance neuroplasticity.
Exercise, both cognitive and physical, plays a vital role in enhancing neuroplasticity. Physical exercise does not directly enhance neuroplasticity, but it does increase blood flow to the brain, increasing oxygen and providing a healthy environment for neuroplasticity. Cognitive exercises, including learning new skills or language and playing effective brain training games, physically change the brain’s structure. But to induce neuroplastic changes, it is crucial to keep such activities consistent.
Fasting or calorie restriction promotes neuron growth, increases synaptic plasticity, improves cognitive functioning, and decreases the risk of cognitive decline. Therefore, intermittent fasting stimulates the production of new neurons from neuronal stem cells.
Studies have shown that sleep helps in neuroplasticity by stimulating the growth of dendrites. It has been shown that people who have quality sleep of 6 to 8 hours have better learning and memory experiences.
Neuroplasticity is a process vital to our survival as a species. Without plasticity, the brain will not adapt to a new environment or learn any new skill. Because of this, we keep learning and memorizing throughout our lifetime and can maintain healthy cognition as we age. Recent studies are incorporating neuroplasticity mechanisms in the rehabilitation of anyone who has suffered a neurological event. Practicing a healthy lifestyle and feeding your brain what it needs can support your neuroplasticity and overall quality of life.
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If you often read blogs about concentration, sleep, and the mysteries of the mind, the concept of brainwaves may sound familiar. It might surprise you to know that scientists use these brainwaves to measure cognitive activity and elements of the mind that we can’t reach otherwise.
Despite medical advancements and current imaging techniques, the exact mechanism of the mind is still elusive and challenging to study. It is impossible to track all nerve impulses and know precisely what is happening with our brain connections. But, we can read brainwaves, and they give us many clues and a live insight into the mind at work.
If you’re new to the concept or have heard about it before, this article will be helpful to understand brainwaves, how to measure them, and potentially, how to improve your brain connectivity.
The average human brain contains 86 billion neurons. These neurons communicate with one another to operate every part of your life. How the brain does this is it sends chemical and electrical signals from neuron to neuron using neurotransmitters. These oscillating signals run at different frequencies depending on the current “state” of the brain.
Brainwaves are electrical readings that reflect brain activity. These electrical impulses can vary in speed and are measured in cycles per second, or hertz (Hz). You can detect a person’s mental state and measure the electrical activity in specific brain areas related to a particular brain function while looking at the brainwave activity. You can think about them as the ripples you can see on the water surface after throwing stones (1). There is always a presence of each brainwave in different parts of the brain, but some will be more pronounced than others depending on whether that person is mentally engaged or sleeping. The amount of a specific wave in a particular region of the brain might indicate a learning disability or even a neurological injury, which we are exploring in this article.
The most commonly measured brainwaves are Delta, Theta, Alpha, and Beta. Each wave type indicates a level of activity that is occurring in the brain.
If you get a brainwave scan, these are the type of waves your doctor will read (2):
Delta Waves are the slowest type with the highest amplitude (wavelength). These brainwaves are most commonly observed in people during deep sleep when no dreaming occurs. They are primarily located in the brain’s right hemisphere during stages 3 and 4 of sleep and increase in intensity as the sleep becomes more profound. If you’ve ever awakened confused, irritable, and disoriented, this is likely because you woke up in the middle of your delta brainwave sleep stage.
Besides favoring deep sleep, reaching this mental state has many benefits (5):
Although Delta waves are vital to deep, restorative sleep, if they’re prominently experienced during the waking hours, they can affect brain performance. Therefore, excessive Delta waves during the day have been associated with brain injuries, learning problems.
The next step up from Delta waves are the Theta Brainwaves. They are particularly prevalent in the first stage of sleep and when people are daydreaming. For example, Theta waves are present when you wake up from a very light dream where you’re not yet asleep nor fully conscious. In this light sleep, you can even have the sensation of dreaming or sensory hallucinations. Theta waves are also associated with REM sleep, as we have the most vivid dreams.
In the waking state, Theta Waves are most profound during meditation, spiritual activities, and deep reflection. Great ideas can come from this state as people become more connected to their inner selves. If you have ever been driving down a highway and found yourself in a state of mind where the last few miles went by in the blink of an eye, then you were in a mixture of Theta and Alpha states.
When you’re fully awake, the right proportion of theta waves has a few benefits:
Like Delta waves, excessive Theta waves during the waking hours could indicate issues with brain performance. These range from head injuries to neurological deficits and an inability to focus and maintain attention. The ratio of Theta waves to Beta waves indicates how much RESTING brainwave activity we have (Theta) versus how much ACTIVE brainwave activity we have (beta). This is represented as Theta/Beta Ratio.
Alpha waves are usually found in the brain’s occipital lobe (backside of the brain) when patients are awake with their eyes closed. Opening our eyes would reduce the intensity of alpha brainwaves. Unlike Delta and Theta waves, these Alpha waves are not present when we are asleep.
During the day, after a mental activity, the period of time right after the task is completed and you are relaxing is a state of Alpha. Another example would be walking through a garden in a contemplative state.
Alpha brainwaves also relate to visualization and daydreaming. They increase as we reach a relaxed state of mind, and creative individuals have a higher ratio of alpha brainwaves. However, we can all increase alpha brainwaves by using visualization techniques, practicing meditation, and using deep-breathing exercises.
Using alpha waves brings out several benefits:
As Alpha waves are also indicative of a relaxed state of mind, an excess of these waves in the frontal lobes has shown to indicate ADHD and depressive symptoms.
These brainwaves are the 2nd fastest type of brain frequency and most accurately associated with the engaged brain.
You will likely display Beta brainwaves when solving complex math problems or a puzzle. Logical thinkers tend to have a higher rate of Beta brainwave activity depending on their cognitive abilities. Interestignly, Beta brainwaves show an increase as we grow older.
The downside of Beta brainwaves is that too much causes anxiety and stress. An intense Beta brainwave session, like taking an IQ test, may sometimes result in a mild headache as the blood flow to the brain increases. Still, you can seize the positive aspects and avoid the negative part of Beta brainwaves by taking breaks between sessions of deep concentration. The benefits of maximizing Beta brainwaves include:
An interesting type of brainwave, and one that is less talked about, is the Gamma brainwave.
These waves reflect a conscious awareness of what is around us and relate to feelings of happiness and compassion. They are also prevalent while processing information and learning at a high level. Think about how you feel when you’re immersed in a complex situation or listening to a subject matter expert on a topic of great interest to you. This is when the brain feels like it’s “firing on all cylinders.”
Currently, these waves are difficult to measure with current EEG technology, but in the future, researchers will study these more closely as they’re an integral part of what makes us human.
Benefits of Gamma brainwaves include (4):
In a nutshell, Alpha brainwaves relate to creativity and daydreaming, Beta waves are produced in the middle of deep thinking, Delta/Theta waves can be found during deep sleep, and Gamma waves are associated with problem solving, happiness, and compassion.
Each brainwave has its associated use and helps support the state of mind required for the task at hand. All of us display each one of these waves, but at a different proportion. Depending on your psychological traits and abilities, you could have a predominant brainwave or two.
Very creative people have a predominance of Alpha waves. As we grow older, the rate of Alpha waves reduces while Beta waves increase in frequency. More Beta brainwaves relate to intelligence, and problem-solving capacity, as our lives demand more of this type of thinking. But we also need Delta waves to sleep, restore and repair the wear and tear we put on our brains each day. On the flip side, we need to engage our Gamma waves to feel engaged, happy, and content.
For generations, scientists have wanted to look through the skull of a functioning brain. Not surprisingly, this was literally done by a scientist named Hans Berger, who recorded brain pulsations through a hole in the skull of one of his patients and published a monograph of his studies in 1904.
Luckily, we now have harmless ways to record brain activity. They are more accurate (and much less painful) than Berger’s experiments and provide helpful insight into the brain as a whole.
You’re probably familiar with the word EEG, which is short for electroencephalogram. It is a device that detects electrical activity by simply placing electrodes in contact with the scalp. Each electrode is very sensitive to changes in voltage and detects neural oscillations that we translate into brainwaves.
But we can go one step forward by recording the brain’s electrical signals and correlating this data with other measurements. That is what the WAVi machine does. It features an EEG scan, heart rate variability measurements, visual and auditory ERP (event-related potentials), and much more. Altogether, a WAVi machine gives you a comprehensive insight into how your brain works and reacts to different stimuli.
What can you do to modulate your brainwaves?
You can buy a biofeedback device, which uses a very complex platform to detect changes in brainwaves and train your brain. But you can also use simple ways to regulate your brain activity through meditation, binaural beats, or just listening to music.
One of the most accessible tools to alter your brainwaves is meditation. This technique increases your theta and alpha waves. As such, meditation is associated with visualization, creativity, and the development of empathy and compassion. Depending on the type of meditation, you could also boost your beta brainwaves if you’re practicing your problem-solving skills in the middle of the session (5).
These are subjective hearing sensations obtained when one ear listens to one tone and the other listens to another with a slightly modified frequency. They slow down the brainwaves and promote deep states of relaxation and sometimes sleep. They are helpful to calm down the mind and reduce anxiety and stress levels (6).
Music therapy affects the alpha oscillations of the brain. It promotes visualization and creativity, especially if we do the exercise of imagining music instead of only listening. Certain studies also show an increase in Beta activity, but the most common effect is seen in Alpha waves (7).
Your brain operates on the fuel (nutrients) you give it. As life happens there will be times when we are deficient or not operating at full capacity.
Brainwaves depend on what you’re doing and the skills you’re using at the moment. When you listen to music and use your imagination, you will boost your Alpha activity. If you’re solving a math problem, you will improve your Beta brainwaves. But is there a way to increase the brain’s capacity as a whole? By doing so, we would experience a significant increase in different brainwaves simultaneously, depending on what task we are completing.
One way to do this is through increasing the blood flow to the brain and promoting neurotransmitter synthesis and release. How can you do that?
A brain-boosting supplement tested with the WAVi EEG technology, Neupanex promotes brainwave performance in many tasks using a proprietary formula consisting of a blend of alpha-lipoic acid, curcumin, acetyl l-carnitine, coenzyme Q10, pregnenolone, vitamin B12, Vitamin D, DHEA, and many other ingredients.
This patented formula of 18 neuro-nutrients, including nutraceuticals, antioxidants, and other ingredients, helps support peak cognitive function. They improve brain activity by promoting neurocognitive processes, supporting brain cells, and promoting neuronal growth.
Have you tried it? Combine Neupanex with techniques such as meditation and binaural beats. You may achieve excellent results in your brain function and your level of satisfaction and quality of life.
1.
https://www.cambridge.org/core/journals/acta-neuropsychiatrica/article/brainwaves/9FE084B0ECD26984D551F3C72CDA6F10
2.
http://www.edumed.org.br/cursos/neurociencia/MethodsEEGMeasurement.pdf
3.
https://www.nature.com/articles/nn.2253
4.
https://link.springer.com/content/pdf/10.1007/s10339-009-0352-1.pdf
5.
https://link.springer.com/chapter/10.1007/978-3-319-58466-9_25
6.
https://assets.thegrommet.com/product-comments/Sleep+Shepherd/Influence-on-EEG-Readings.pdf
7.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130927/
