 Issue #27 I February 20th, 2025  Photography by Alicia Bock   Welcome back to The Mindset by Super Age. Today, we’re diving right into the science of staying sharp—from the foods that fuel neuroplasticity to the brain benefits of strength training. Here are four science-backed ways to sharpen your mind and strengthen your brain.   The Key to a More Agile Mind Your brain's outer layer—the cerebral cortex—is like the command center of your mind. This thin, wrinkled layer of gray matter handles the heavy lifting: thinking, remembering, making decisions, and even controlling movement. It’s the part of your brain that helps you do everything from solving a crossword puzzle to finding your car keys. And just like a muscle, there’s a way to make it stronger. A recent study published in the Brain Research Bulletin found that 12 weeks of resistance training led to significant cognitive gains and increased cortical thickness in older adults, including those at high risk of mild cognitive impairment. Resistance exercises—like weight lifting or bodyweight strength training—not only improve memory and executive function but also increase cortical thickness. This means a stronger, more adaptable brain and a reduced risk of age-related cognitive diseases like dementia and Alzheimer’s. Add strength training to your routine twice a week. Simple moves like squats, push-ups, or resistance band exercises can do the trick. Each rep is an investment in both your physical and mental longevity.   Three Plant Compounds for a Sharper Mind Your brain uses about 20% of your body’s oxygen, making it especially vulnerable to oxidative stress—a type of cellular damage caused by free radicals. This stress can accelerate cognitive decline and affect memory, learning, and overall brain function. Enter flavonoids, powerful plant compounds that act as antioxidants, protecting the brain by neutralizing free radicals and supporting neuroplasticity. Here are three of the best brain-boosting flavonoids to add to your diet: 🍎 Quercetin: Found in apples, onions, and berries, quercetin is a powerful antioxidant that reduces oxidative stress and supports the process of growing new brain cells in the hippocampus, the memory and learning center of the brain. 🍊 Hesperidin: This citrus-derived flavonoid—abundant in oranges and lemons—reduces brain inflammation and enhances your brain’s ability to rewire itself—helping neurons form new connections that improve cognitive function and resilience. 🥬 Kaempferol: Present in kale, spinach, and broccoli, kaempferol supports mitochondrial health, ensuring neurons produce energy efficiently, which is essential for keeping your brain powered up and performing at its best. Boost your brainpower with a vibrant salad combining kale, spinach, and fresh citrus, topped with a handful of berries and a light olive oil vinaigrette. The fat in the olive oil will help make the flavonoids more bioavailable.   Anger and Excitement Narrow Your Scope Ever notice how, in moments of intense anger or excitement, the world seems to shrink? That’s not just a feeling—it’s how your brain works. A study published in the Journal of Personality and Social Psychology found that both anger and high-intensity excitement narrow cognitive scope, reducing your ability to see the bigger picture and limiting creative problem-solving. This happens because both emotions activate the body's fight-or-flight response, releasing cortisol and adrenaline. These hormones heighten focus but also put the brain into tunnel vision mode—prioritizing immediate action while blocking broader thinking. In anger, this can lead to impulsive decisions; in excitement, it can cause overconfidence or missing important details. Neither emotion is bad—it’s just that we aren’t accessing the full range of our cognitive abilities during these moments. We may charge forward and get things done, but the results may not reflect aligned with our larger goals. When emotions run high, whether from frustration or enthusiasm, take a pause. Step away, take a few deep breaths, or shift your focus for a moment. Expanding your awareness helps you re-engage your full cognitive capacity, making space for better decisions.   The Science of Quick Meditations We’ve all heard that meditation is good for the mind—but how much do you really need to do to see benefits? Turns out, it’s less than you might think. Cognitive neuroscientist Amishi Jha and her team studied the effects of mindfulness training on elite military personnel and found that just 12 minutes of mindfulness meditation per day is enough to improve attention, memory, and cognitive performance. This is good news for those of us who want the mental benefits of meditation but don’t have an hour to sit cross-legged on a cushion. The research conducted with high-stress military units revealed that even brief, consistent practice can enhance mental clarity and focus and boost resilience under pressure. Try This: Set a timer for 12 minutes. Close your eyes, focus on your breath, and when (not if) your mind wanders, gently guide it back. It’s not about mastering the art of meditation—it’s about showing up for the practice, even if just for a few minutes each day. Here’s a 12-minute focused attention meditation in case you need a little guidance.  How Are Today’s Choices Shaping Your Future? 80% of your health is shaped by what you do every day—not just genetics. See how your choices stack up and discover simple, powerful shifts to help you thrive longer, with purpose and vitality.    Were you forwarded this email? Sign up here  We want to hear from you! How can we help you Super Age?  This issue of Super Age was written, edited, and produced by  Privacy & Terms | Contact | Partner With Us |
0 comments:
Post a Comment