How can we train our brain like a muscle?
The human brain isn't actually a muscle, as a lot of people think, but nevertheless we still need to give it exercise to keep it healthy. While you can go to the gym to work out the muscles in your body, the equivalent for the brain is training and stimulating something called brain plasticity.
Verywellmind.com says that plasticity refers to the brain's malleability or ability to change. And it's definitely worth working to improve it too, as it can give cognitive performance a real boost.
Are you saying improving brain plasticity makes you smarter?
Essentially, when we learn something new, the brain forges new connections between its neurons. With repeated practice, those connections grow stronger and faster, making our brain more efficient and boosting our performance.
But still, it's not quite as simple as saying that it will make you smarter. Even with real dedication, you won't suddenly become the next Einstein. It's really more about enhancing cognitive abilities like memory, language skills, or emotional intelligence.
What kind of exercises can I do to improve those then?
Well, a study published in Frontiers in Aging Neuroscience in 2023 suggested that learning a new language can lead to positive changes in the brain. That's because it increases the density of grey matter in certain regions, which in turn improves performance in tasks like problem solving and decision making. In the same way, learning music has been linked to better verbal memory, pronunciation skills in a new language, reading ability, and executive functions.
If diving into languages or music isn't your thing, research has shown that regular sudoku puzzles can also sharpen cognitive functions, especially for people aged between 50 and 93. Of course, maintaining a healthy lifestyle is key to keeping your brain in top shape, too.
How so?
Well, regular listeners may remember that we talked about how certain foods can improve brain performance in a previous episode of Do You Really Know? Experts say that diet plays a crucial role in brain health. Certain foods help protect against age-related cognitive decline.
These include seafood, certain dairy products, and fruit, which are rich in nutrients like zinc, selenium and magnesium, or potassium and copper. And you need to keep your sugar consumption under control too. Too much sugar can lead to brain inflammation in the long run, making you more easily irritated due to reactive hypoglycemia.
In short, steer clear of non-nutritious foods that leave your brain feeling foggy and low on energy. There you have it.
词汇表
equivalent [ɪˈkwɪvələnt] n. 对应物，对等物
stimulate [ˈstɪmjuleɪt] vt. 刺激，激励；促进
brain plasticity [plæsˈtɪsəti] 大脑可塑性（大脑对新事物做出反应时，形成新连接和重组的能力）
malleability [ˌmæliəˈbɪləti] n. 可塑性，延展性
cognitive performance [ˈkɒɡnətɪv] 认知表现
forge [fɔːdʒ] vt. 形成，建立（联系等）；锻造
neuron [ˈnjʊərɒn] n. 神经元，神经细胞
dedication [ˌdedɪˈkeɪʃn] n. 投入，奉献，致力
emotional intelligence 情商，情绪智力
frontier [ˈfrʌntɪə(r)] n. （知识的）前沿，新领域
density of grey matter [ˈdensəti] 灰质密度（大脑中神经元胞体集中区域的密度）
verbal memory [ˈvɜːbl] 语言记忆，言语记忆
executive function [ɪɡˈzekjətɪv] 执行功能（指大脑规划、组织、解决问题等高级认知能力）
sudoku puzzle [suˈdəʊkuː] 数独游戏（一种填数字的逻辑推理游戏）
in top shape 处于最佳状态，状态极佳
cognitive decline [ˈkɒɡnətɪv dɪˈklaɪn] 认知能力下降，认知衰退
zinc [zɪŋk] n. 锌（化学元素）
selenium [səˈliːniəm] n. 硒（化学元素）
magnesium [mæɡˈniːziəm] n. 镁（化学元素）
potassium [pəˈtæsiəm] n. 钾（化学元素）
copper [ˈkɒpə(r)] n. 铜（化学元素）
brain inflammation [ˌɪnfləˈmeɪʃn] 大脑炎症
irritated [ˈɪrɪteɪtɪd] adj. 恼火的，被激怒的
reactive hypoglycemia [ˌhaɪpəʊɡlaɪˈsiːmiə] 反应性低血糖（指进食后血糖快速下降引发的症状）
steer clear of [stɪə(r)] 避开，远离，绕开
non-nutritious [ˌnɒn njuˈtrɪʃəs] adj. 缺乏营养的，无营养的
foggy [ˈfɒɡi] adj. （大脑）昏沉的，模糊的
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