In the last decades, neuroscience has revolutionized our understanding regarding the cerebral structures and their functionality, and these elements reflect on the changes that take place throughout the years, and also in the case of neurological and psychiatric disorders. At the same time, the brain represents the last boundary in biological science, emphasized by the mystery regarding the brain’s internal mechanisms. Nevertheless, what is clear is the fact that everyone’s brain is unique. Although the anatomical structures and their location are similar to all individuals, our unique individual experience is the result of  a connection pattern between neurons, pattern which is unique for every individual. 

          Regardless of age, the brain evolves according to our actions, what we do, speak, learn, according to the way we interact with others, and even according to our eating habits. This phenomenon is known in the scientific world as “neuroplasticity”. Therefore, this is the reason why we can adjust our cognitive function, when approaching this subject. For example, when we learn something new, and thoroughly, the brain creates a new pattern of synaptic connections. Any new experience, if repeated often enough, will produce a different synaptic connection in the brain. This is the reason for repeating what we want to learn, or for making different associations. Both stimulate the memory, help the brain to accumulate knowledge, and also are important for quick information access. The synapses which are not permanently activated, loose their power and rigurosity. Nevertheless, you can remember your childhood home phone number, although you haven’t used it for years, or in a long time. This usually happens because the information in the brain has emotional value.

          This saying is true: Use it, or you’ll loose it!

          Anyone knows how to maintain a good body shape, by fitness exercises, but what about the brain? Brain fitness is not as widely known.

          Brain fitness represents that state of mind characterized by a balance between our cognitive and emotional function. We maintain our sharpness of thinking, and we age full of success. Brain fitness isn’t related only with the absence of disease, Alzheimer or any other type of mental insanity, but it is also associated with preservation of one’s cognitive ability and emotional well-being.

          During labor years, and after retirement, the brain works on a win-win base, and any cognitive stimulation is benefic. These stimulations help maintain the brain in shape, making it able to cope better with daily challenges, either from work or life in general. By developing a healthy cerebral attitude, you can improve your lifestyle. The sooner we start, the faster we’ll get results and benefits.

          It doesn’t matter if you are 30 or 50, or more, you can start to improve your cognitive function and vitality.

          WHAT DOES A STIMULATED BRAIN MEAN?

          Research from various counties has shown that there are 4 factors that can lead to a normal cognitive function:

1. increased mental activity
2. increased physical activity
3. increased social employment status
4. vascular risk control
• through weight control
• cholesterol monitoring
• blood pressure monitoring
• no smoking

          Cognitive fitness basis

          As Merilyn Albert used to say, a neurology and psychiatry professor at the Medical University Johns Hopkins- “If we preserve in time our cognitive function, we will be able to live more time independently”.

          The basis of cognitive fitness is characterized by the fulfillment of the above listed criteria, along with a friendly diet, a good sleep and good stress management. The benefits of this practice will be obvious on more levels of the brain, but especially on the entire synaptic and neuronal system. Among the benefits, we can name the cognitive function improvement, a better memory, quickness in learning, improved concentration and attention, and a better emotional state.

          During physical exercise, the brain benefits because of:

1. an increase in its memorization and learning capacity, proved by the efficiency of cognitive testing
2. emotional state improvement, counterattacking against depression
3. the enlargement of brain vessels that oxygenate better the brain
4. an increasement regarding the neutrofil cerebral factor (BDNF), a growth factor that helps feed the cerebral cells
5. hippocampic volume increasement , through the generation of new neurons
6. glial cell increasement, that helps neurons and neuronal processing speed

          It is not necessary to participate to a marathon or to develop further you body muscles, all you need is 30 minutes of moderate daily exercises, which can be performed 4 or more times a week. You can choose aerobic, but any exercise is welcomed and better than nothing at all.

          The brain also needs social connections – so try to socialize, to meet new people and to interact with them! When you meet new people, you use your brain in the same manner as you use your brain when you are actively involved with other people. There are several theories, and one of them states that helping people gives you a feeling of efficiency, very helpful in stress management.

          Mental stimulation exercises the brain

          People who listen to the radio, read newspapers, play puzzles, go to museums, are less likely to develop insanity problems. The principal factor is the involvement in stimulant and engaging activities. If Sudoku stimulates us, then we search Sudoku games, or maybe reading novels, whatever works.
Try to avoid routine in your day to day life. You can play Scrabble, bridge, you can explore new cultures or places, you can go to concerts or sports events, surround yourself with new stimulating people, and try to put yourself in new and engaging situations.

          Diet and food nourishes the brain

          A balanced diet should contain plenty of vegetables, fish because it contains Omega 3, integral cereals (brown rice, flower and integral pasta), fruits of the forest, nuts, sun-flower seeds, pomegranates, colored vegetables, zingiber, red wine (1-2 cups per day).

          Stress management

          Stress is not something we can completely eliminate from our lives, however we can control it. Meditation has proved to be a stress control technique, which strengthens the cardio-vascular and even the immune system, by modifying the basic cerebral activity.

          Good and bad stress

          Regarding the impact it has on the cognitive function, stress is like a two way blade. On the one hand, the easy stress such, as a dead-line approach, tends to improve the cognitive function by focalizing the attention on the finality of the task; on the other hand, when stress becomes chronic or uncontrollable, it can damage the brain and affect the memory. This happens because of the stress factor’s prolonged action; as a result, the brain stimulates the suprarenal glands to produce and to release into the bloodstream more hormones. The release of those hormones, cortisol and adrenaline, over stimulate the suprarenal glands. Repeated or long term exposure to these hormones, as found in chronic stress or post-traumatic stress disorder, generates a toxic effect on the nervous cells and hippocampus.

          Restful sleep

          For a very good performance, most adults need a 7-8 hour rest period. If you cannot sleep or if you have problems falling asleep, that means you have a problem that needs to be solved.

          A full night of restful sleep consolidates the memory and helps the brain to retain the information. The sleep-deprived persons usually score low with memory and cognitive tests, and the deficits might not be reversible even after a next sleep period. You might suffer from a sleep disorder, such as obstructive sleep apnea or restless leg syndrome, if you still cannot sleep after 1-2 weeks.

          Recent studies from Brown University have shown that there are new leads regarding the cortical sleep activity, such as an electric communication “dialog” between the cortex and the hippocampus, where the cortex initiates neuronal scheme activity; this is immediately followed by a neuronal echo from the hippocampus, which has a key-role in memory development.

          Cognitive fitness is certainly multidimensional, more powerful than a physical training or mental stimulation, more powerful than a diet, social interactions, stress management or adequate sleep; it is more powerful than any of these factors separately, and even than all of them put together. The good news is that, by making simple changes in your day to day life, you can benefit from natural cognitive fitness, as a result of the multiple types of neurofeedback that are available!