If
you were given the choice to increase your capacity to learn, improve
test taking ability and simply make assimilating information more of
a breeze, would you want to do it? If given the option to increase
mental performance, I imagine most people would choose to do so.
There are actual choices people can make that can do just that.
Through making intelligent choices such as maintaining a healthy diet
and a regular exercise routine and regularly challenging yourself to
learn new things and achieve goals, you can increase your ability to
learn and increase your overall quality of life.
The learning
process, and ultimately optimal brain function really begin with good
nutrition. Your brain needs glucose to function. Building dendrites
and synapses while you learn new things requires nourishment. Every
cell in your body is constantly rebuilding its self. DNA is
constantly regenerating your physical being. There are constantly
chemical and hormonal reactions going on within your brain and body.
All of these processes require fuel... or more specifically food.
And the quality of what you eat will have an impact on the quality
you get out of life in general. Eating nutrient dense, healthy foods
will increase your ability to think and to learn.
Foods rich in omega
fatty acids are particularly helpful to brain function. According to
Daniel G. Amen M.D. author of many best-selling books on brain health
“ The one hundred billion nerve cells in your brain need essential
fatty acids to function... found in foods like salmon, tuna,
mackerel, avocados, walnuts, and green leafy vegetables.” (Amen,
2012, p. 88) Broccoli, spinach, flax seeds and cauliflower are also
excellent sources of omega fatty acids.
B vitamins are also
vital to brain function. According to Aaron P. Nelson, Ph.D. “A
strong link in the diet-memory connection seems to be with the B
vitamins: folic acid and vitamins B6 and B12” (Nelson, 2005, p.
82). Natural sources of these important vitamins include
“...whole-grain cereals, rice, nuts, milk, eggs, meats, fish,
fruits, leafy green vegetables, and other foods” (Nelson, 2005,
p.82). B vitamins have also been linked to reducing stress and
promoting a positive attitude- helpful stuff for any student.
Eating high quality
nutrient-dense food is a very important component of optimal mental function.
However, eating brain and body smart foods does not need to be
expensive. Bananas and frozen fruit are fairly cheap. A four dollar
bag of flax seed meal will last you for weeks. Frozen spinach and
other brain smart vegetables are cheaper than most fast food, and the
value of the nutrition you will get for your money is pretty
priceless.
Proper hydration is
also integral to brain function and can aid in making learning
easier. Your brain needs water to in order to process all of the
stuff it is learning and assimilating. According to Dr Amen “ Even
slight dehydration increases the body's stress hormones. When this
happens, you get irritable, and you don't think as well. Over time,
increased levels of stress hormones are associated with memory
problems and obesity” (Amen, 2012, p. 78). Conversely drinking more
water can make learning, studying and recalling the information you
learned (like say for taking tests or writing research papers) less
stressful.
What
you do want to avoid are any foods that lead to hypertension, high
blood pressure, high cholesterol, diabetes or strokes because these
conditions also result in the side effect of decreased mental
performance. According to Nelson“By damaging the tiniest blood
vessels, hypertension and high cholesterol diminish the supply of
nutrients that the brain depends on to function” (Nelson, 2005,
p.xix). Ultimately any food that interferes with good blood
circulation can be detrimental to brain function. Limiting or
completely avoiding refined sugar, processed wheat flour in the form
of bread, pasta, tortillas,
large amounts of sodium, saturated fats and trans fats, and excessive
amounts of caffeine and alcohol can help to optimize brain function
and the learning process.
Another factor that
comes into the mind/ body equation is physical activity. More and
more studies are showing that regular exercise can greatly contribute
to mental function. One study recently published in GeroPsych:The
Journal of Gerontopsychology and Geriatric Psychiatry looked at the
correlation between how much exercise participants normally got and
their ability to focus their attention, learn and apply their new
understanding. Through a controlled study that involved evaluating
the regular activity levels of various adults and then teaching them
a new task and having them deal with new challenges they determined
that
there
is increasing support for the beneficial impact of physical activity
on executive functioning in general and attentional control in
particular... including older adults Thus, being physically active
seems to be a promising approach to maintaining cognitive
performance and, with it, everyday competence and learning to a high
age (Winnek
et al., 2012).
Basically exercise
increases your ability to control your focus and process new material
you are learning. Increased ability to focus definitely can be
helpful for learning, reading, studying and contemplating new
material. Increased healthy physical activity also improves your
ability to make use of learned information and apply it creatively in
new situations.
Exercise does not
just build your physical strength and your ability to focus. It can
also help bulk up your brain cells in a very good way. It can
actually build a stronger brain. According to Dr Amen
Exercise increases
brain-derived neurotrophic factor (BDNF). BDNF is like an antiaging
wonder drug that is involved with the growth of new brain cells.
Think of BDNF as a sort of Miracle-Gro for your brain. BDNF promotes
learning and memory and makes your brain stronger (Amen, 2012, p.
126).
Being able to take
active steps toward building a stronger, healthier brain that is more
capable of learning is exciting. But, do keep in mind that you must
intellectually stimulate or exercise your new brain cells to keep
them strong. Like the old saying goes- if you don't use it, you'll
lose it. Dr Amen goes on to explain
The increased
production of BDNF you get from exercise is only temporary. The new
brain cells survive for about four weeks, then die off, unless they
are stimulated with mental exercise or social interaction (Amen,
2012, p. 127).
So, learning new
things and challenging those new brain cells is vital to keeping them
and keeping them strong. In order to keep those cells strong, you
have got to use them.
Luckily there are
lots of great ways to go about that. Learning new languages can help
challenge several different parts of the brain simultaneously making
it a particularly great way to increase ability to learn. Reading
books is a great way to expand your mind. The subjects you can learn
about are endless and reading is great exercise for your brain. Dance
classes are great to help improve spacial intelligence. Cooking
classes are great for building dendrites. Learning a new instrument
can simultaneously exercise multiple parts of the brain and it s fun.
Taking up meditation has many great brain building implications.
Meditation helps you improve focus, reduces stress hormones,
positively influence your brain waves and has many, many, many health
and brain benefits.
Whatever you choose
to learn, by making positive choices and exercising your brain you
can improve your ability to learn and improve the quality of your
life and the world around you.
References
Amen,
D. (2012). Use Your Brain to Change Your Age.
New York, NY: Crown.
Nelson,
A. P. (2005) The Harvard Medical School Guide to Achieving
Optimal Memory. New York, NY:
McGraw-Hill.
Pasinski,
M. (2011) Beautiful Brain, Beautiful You. New
York, NY: Hyperion.
Winnek,
A., Godde, B., Reuter, E., Vieluf, S., & Voelcker-Rehage, C.
(2012) The Association Between Physical Activity and Attentional
Control in Younger and Older Middle-aged Adults: An ERP Study.
PsycARTICLES, 25(4),
207-221. doi: 10.1024/1662-9647/a000072
