10 Triggers to More Brainpower

Worthwhile resolutions flow from one year to the next... We keep working on them - especially when it comes to building more brainpower. Lifestyle's key to optimal brain performance. Want to trigger yours?

1. Exercise that pushes blood flow - I like brisk walks and hikes for an hour's duration. In winter I cross country ski and in summer I golf on a course where I walk. What do enjoy for exercise? Exercise increases brainpower.

2. A Mediterranean oriented eating plan - The Mediterranean food plan is made up of more fruits and vegetables, more fish, and more healthy fats than the general American way of eating. I strive for five as Wegman's encourages five generous helpings of fresh fruits and veggies per day! You?

3. New adventures To grow brainpower, enjoy new intellectual adventures rather than sticking to the old. For instance, learn new games and play with others. You might enjoy a new game by Set Enterprises, for instance. Or, take a class, earn a degree, launch a new blog, use new technical tools. As Ellen Weber investigated, try taking a risk that'll benefit you.

Interestingly, searching the Internet increases brain function. A striking finding in a recent research study shows that "Internet searching appears to engage a greater extent of neural circuitry that is not activated during reading — but only in those with prior Internet experience," says Gary Small, director of UCLA's Memory and Aging Research Center.

What would you suggest for a new mental adventure?

4. Personally participate in the arts - Learning, Arts, and the Brain advances our understanding of the effects of music, dance, Currently researchers explore the question: Are smart people drawn to the arts or does arts training make people smarter? Learning, Arts, and the Brain advances our understanding of the effects of music, and drama education on other types of learning. People interested in the arts develop more attention skills. I work on increasing skills in video and photography, you?

5. Spice your foods Spices have more antioxidant power, measure for measure, than fruits and vegetables. Antioxidants help prevent cancer, Alzheimer’s disease, heart disease, and premature aging.

Beneficial spices include: Cinnamon, Ginger, Oregano, Rosemary, Turmeric, Garlic, Sage, Red Chili Peppers, Coriander, Parsley.

6. Play Brain Age video games - stretch your brain Nintendo released "Brain Age" in 2006. NPR's Robert Holt says that playing it makes him feel smarter -- but he's not sure if it actually makes him smarter. Exercising your brain definitely helps. Some research on Brain training games shows a real boost. What have you discovered about these games that you'd pass on?

7. Drink plenty of water daily Must admit I truly push to follow through on this one. Water enhances both body and brain. According to Eric Jensen the brain is 78 percent water. Hydration's needed for attention, critical thinking, learning and memory!

8. Avoid distractions to remain focused Many environments full of distractions divert your attention, and if you allow your brain to keep wandering off, you lose focus. Not too surprisingly, you establish a pattern that's dangerous later in life.

9. Set long and short term targets Goals provide focus. With no guiding vision or plan, people tend to drift. Goals provide a measuring stick for progress. Goals enhance productivity. They bolster self-esteem. And most of all, goals increase commitment, so you're more likely to achieve whatever you set out to conquer. For best results, Hara Estroff Marano of Psychology Today suggests...

* Write your targets.

The act of writing down what you plan to do is a strong motivator. Writing down goals prevents you from leaving goals vague. Use action verbs. Create targets with measurable outcomes. Specify completion dates.

* List obstacles.

Think of everything that might stand in your way. Then create solutions you can use today!

* List benefits of achieving your goal.

Knowing exactly what you will gain from reaching your goal is a strong motivator.

* Identify sub goals.

Break down complicated plans into manageable chunks. Decide what you plan to do, and when. Make sure each step is challenging but achievable, and that you have a complete design for action. Then write it on your calendar and review regularly.

* Learn what you need to know.

If information or skill is keeping you from achieving your targets, determine ways to fill in gaps, and build this into your action plan. Be willing to study and work hard to reach your goals. Ask yourself whether you are really willing and able to do what is necessary.

* Enlist help from others.

Find someone, a coworker or friend, with whom you share a common goal. Get someone to go to the gym with you, or to quit smoking with you, or to share healthy meals with you. A partner can help you stay committed and motivated. Look for role models, people who have already achieved the goals you seek to reach. Ask him or her for advice and suggestions. Find how that supervisor reached this current position, and incorporate what you learn into your plan.

* Visualize yourself achieving each target.

Make your visualization real. Find a quiet place, picture, write down your experiences afterward. Go through magazines and cut out images that represent your goal, then put them around the house. Provide constant reminders to yourself about what you're working toward. Describe your ideal life in the future. Write a few paragraphs describing what you've accomplished, and how your life improved as a result. Use present tense as if it is happening right here, right now. This makes vision real.

* Get organized.

Prepared and organized, you will feel better about your ability to reach your targets. Having information scattered in too many places makes you feel out of control and undermines motivation. Set up a filing system, set aside your workout clothes.

* Reward yourself each step of the way.

Treat yourself to rewards that give you a hefty lift as you accomplish milestones on your road to success.

10. Keep Belly Fat Under Control Belly fat can creep up on you and it's dangerous to your brain. People who have belly fat in their 40's are more likely to experience dementia in their 70's. That enough to get you moving in the right direction... it is for me! That's why my plan to live a lifestyle outlined above will keep me on a great path in 2009 and every year thereafter.

Sure took lots of motivation over the holidays to stick to these Triggers for More Brainpower, but I didn't wander from the path. Hope to keep this going throughout the New Year and beyond. Want to join me?