How Neuroscience Can Improve Your Daily Life

Neuroscience is the study of the nervous system, which includes the brain, the spinal cord, and the nerves. Neuroscience helps us understand how we think, feel, learn, remember, and behave. It also reveals how our brain affects our physical and mental health, our emotions, our relationships, and our performance.

In this post, we will share 10 simple daily habits that are backed by neuroscience and can make a positive difference in your life. These habits are easy to implement and can boost your mood, memory, creativity, productivity, and happiness. Whether you want to reduce stress, improve focus, sleep better, or feel more confident, these habits can help you do that and more.

Table of Contents

• Meditation is key

• Exercise’s positive effects are backed by neuroscience

• Nourishing Your Brain with Neuroscience-Informed Diet

• Hydration: Your Brain’s Lifeline

• Learning Something New is food for our brain

• Reading has great effects in our memory and cognitive skills, according to neuroscience

• Listening to Music is a great stimulus for our brain

• Socializing and Neuroscience: The Brain Benefits of Connection

• Expressing Gratitude has been proven to be highly beneficial

• Smile for better brain connectivity

• Conclusion

Meditation is key

Meditation is one of the best habits you can adopt for your brain. Meditation is a practice that involves focusing your attention on a single object, such as your breath, a word, or a sound. Meditation can help you calm your mind, reduce stress, enhance awareness, and improve emotional regulation.

Neuroscience has shown that meditation can change the structure and function of your brain in positive ways. For example, meditation can increase the gray matter density in areas related to learning, memory, compassion, and self-control. Meditation can also reduce the activity of the amygdala, the part of the brain that triggers fear and anxiety. Meditation can also boost the production of neurotransmitters such as serotonin and dopamine, which are responsible for happiness and motivation.

To start meditating, you don’t need any special equipment or skills. You just need a comfortable place to sit and a few minutes of your time. You can use an app like Headspace or Calm to guide you through the process. Alternatively, you can follow these simple steps:

1. Sit comfortably with your back straight and your eyes closed.
2. Breathe deeply and slowly through your nose.
3. Focus on your breath as it enters and leaves your body.
4. If your mind wanders, gently bring it back to your breath.
5. Do this for at least 10 minutes a day.

We wrote recently several articles on meditation, you can can find them here

 Exercise’s positive effects are backed by neuroscience

Exercise is not only good for your body but also for your brain. Exercise can improve your blood flow, oxygen delivery, and nutrient supply to your brain cells. Exercise can also stimulate the growth of new brain cells and connections in the hippocampus, the part of the brain that is involved in memory and learning. Exercise can also enhance the release of endorphins, which are natural painkillers and mood boosters.

Exercise can help you prevent or delay cognitive decline, improve your mood, increase your energy levels, and sharpen your focus. Exercise can also protect you from depression, anxiety, and stress by reducing inflammation and cortisol levels in your body.

To reap the benefits of exercise for your brain, you don’t need to run a marathon or lift heavy weights. You just need to do some moderate physical activity for at least 30 minutes a day. You can choose any activity that you enjoy and that gets your heart rate up, such as walking, jogging, cycling, swimming, dancing, or playing sports. How about belly dancing?

Nourishing Your Brain with Neuroscience-Informed Diet

What you eat affects not only your waistline but also your brain health. Your diet can influence your cognitive performance, mood, memory, and mental well-being. Some foods can nourish your brain cells, enhance their communication, and protect them from damage. Other foods can harm your brain cells, impair their function, and increase their vulnerability to diseases.

Some of the best foods for your brain are those that are rich in antioxidants, omega-3 fatty acids, and B vitamins. These nutrients can help your brain fight oxidative stress, inflammation, and aging. They can also support your brain’s energy metabolism, neurotransmitter synthesis, and nerve repair. Some examples of brain-friendly foods are:

• Berries: Berries are packed with antioxidants, such as anthocyanins, flavonoids, and vitamin C. These antioxidants can protect your brain from free radical damage and improve your memory and cognition.
• Nuts and seeds: Nuts and seeds are excellent sources of omega-3 fatty acids, vitamin E, and minerals, such as magnesium, zinc, and selenium. These nutrients can enhance your brain function, mood, and neurogenesis.
• Leafy greens: Leafy greens, such as spinach, kale, and broccoli, are rich in folate, vitamin K, and lutein. These nutrients can boost your brain blood flow, cognitive performance, and memory.

Some of the worst foods for your brain are those that are high in sugar, refined carbohydrates, and saturated fats. These foods can cause inflammation, insulin resistance, and oxidative stress in your brain. They can also impair your blood-brain barrier, which is a protective layer that prevents harmful substances from entering your brain. Some examples of brain-harmful foods are:

• Soda: Soda is loaded with sugar, artificial sweeteners, and caffeine. These substances can spike your blood sugar levels, dehydrate your brain cells, and disrupt your sleep cycle.
• Processed meats: Processed meats, such as bacon, ham, and salami, contain high amounts of nitrates, preservatives, and salt. These additives can increase your blood pressure, damage your blood vessels, and increase your risk of stroke.
• Fried foods: Fried foods, such as french fries, chicken nuggets, and doughnuts, are high in saturated fats, trans fats, and calories. These fats can clog your arteries, reduce your brain oxygen supply, and impair your cognitive function.

To optimize your diet for brain health, you should aim to eat more whole foods, fruits, vegetables, and lean proteins. You should also limit your intake of processed foods, added sugars, and saturated fats. You should also drink plenty of water to keep your brain hydrated. That leads is to our next neuroscience-backed habit:

Hydration: Your Brain’s Lifeline

Water is crucial not only for your body but also your brain, making up about 75% of your brain’s composition. It aids in regulating temperature, removing toxins, delivering nutrients, and producing neurotransmitters.

Even mild dehydration, at 1-2%, can affect attention, memory, reaction time, and mood. It can also lead to headaches, fatigue, dizziness, and confusion.

To prevent dehydration and maintain brain health, ensure you drink enough water daily. The amount needed varies depending on factors like age, weight, activity level, and climate. As a rule of thumb, aim for at least eight glasses of water per day, increasing when you sweat or exercise. You can also hydrate by consuming foods with high water content, such as fruits, vegetables, and soups, while avoiding dehydrating beverages like alcohol, coffee, and soda.

Learning Something New is food for our brain

Learning something new is one of the best ways to challenge and stimulate your brain. Learning something new can activate multiple regions of your brain, enhance your neural plasticity, and increase your cognitive reserve.

Neural plasticity is the ability of your brain to adapt and reorganize itself in response to new experiences. Neural plasticity can help you improve your skills, acquire new knowledge, and recover from injuries.

Cognitive reserve is the amount of extra brain capacity that you have to cope with cognitive decline or damage. Cognitive reserve can help you delay or prevent the onset of dementia or Alzheimer’s disease.

To learn something new every day, you don’t need to enroll in a formal course or spend hours studying. You just need to expose yourself to new information or experiences that interest you or challenge you. You can learn something new by:

• Reading a book or an article on a topic that you don’t know much about
• Watching a documentary or a TED talk on a subject that fascinates you
• Taking an online course or a webinar on a skill that you want to learn or improve
• Playing a game or a puzzle that tests your logic or creativity
• Learning a new language or a musical instrument

Reading has great effects in our memory and cognitive skills, according to neuroscience

Reading is another great habit for your brain. Reading can improve your vocabulary, comprehension, and communication skills. Reading can also expand your knowledge base, stimulate your imagination, and enhance your empathy. Reading can also reduce your stress levels, improve your sleep quality, and protect your brain from aging.