Dump: Brain Training: 70 Ways to Sharpen Your Memory and Increase Brain Power

Amazon kindle上借的书. Dump因为操作性不强的书, 并且没有具体讲brain的变化



Title: Brain Training: 70 Ways to Sharpen Your Memory and Increase Brain Power
Authors: Raphaël Asselin
Edition: 1
Finished Date: 2017-05-10 (Dumped)
Rating: 1
Language: English
Genres: Neuroscience
Level: Entry
Publishers: Amazon Digital Services LLC
Publication Date: 2017/03/10
ASIN: B06XJK29ZH
Format: No
Pages: 49
Download: No

Introduction

brain training include

  • intelligence
  • creativity
  • problem solving skills
  • memory
  • critical thinking skills
  • ability to learn
  • focus

the brain remains to be changeable throughout life

but there are some kinds of intelligence that are harder to improve than others

  • crystallized intelligence: can be improved throughout life
  • fluid intelligence: more stable and require more effort to be increased

    the ability to reason and to come up with solutions without relying on previous known information

    • knowledge
    • skills

Chapter 1: The Mind and Body Connection

healthy lifestyle

stress is known to contribute to mental decline

must reduce stress level

  • avoid or manage stress
  • break bad habits
  • eat the right food
  • stay away from vices

physical and mental activity

  • physical exercise increases the rate at which new neurons are created. also enhances fluid intelligence

  • mental exercise:

    make brain cells survive and make connections to each other

Chapter 2: Feed Your Brain Right

balanced diet rich in unsaturated fats, proteins, vitamins and micronutrients

  • B vitamin
  • Vitamin E
  • zinc
  • glucose

    • complex carbohydrates: healthier and last longer (longer to digest)

      from

      • grains
      • beans
      • pulses
      • bread
      • pasta
      • rice
      • potatoes
      • cereals
  • fat

    • 60% of the brain is fat
    • polyunsaturated fats
    • vegetable fats
    • seed oils (oliver, safflower, sunflower)
    • wheat germ
    • nuts
    • avocados (rich in vitamin A, B, and C, and proteins)
    • leafy green vegetables
    • wholemeal
    • cereals
    • egg yolks
    • muesli

      less than 30% of diet

    • Omega-3 fatty acids: for healthy nerves and brains

  • protein

    • 30% of the brain is protein
    • fish
    • lean meat
    • eggs
    • diary products
    • nuts
    • beans
    • avocados
  • vitamins and minerals

    • vitamin B1: one of the vitamins that most actively in the nervous system

      • help create the neurotransmitter acetylcholine

      • beans

      • brown rice
      • bread
      • cereal
      • pork
      • liver
  • vitamin B12 and folic acid

    • form the nervous system of babies in the womb
    • help with metabolizing fatty acids, which are important components of the nerves structures and myelin sheath
    • bread
    • soya drinks
    • yeast extracts
    • breakfast cereals
  • vitamin B5: assist in producing acetylcholine

    • boost memory
  • vitamin B3: effective for headaches and migraines

  • vitamin B5: anti-stress
  • antioxidants

    • promote alertness
    • boost memory
    • support nervous system health

    • prevent damage to neurons by stopping free radicals from destroying the cells’ structure

  • Vitamin E and vitamin C: antioxidants

  • vitamin E

    • help prevent cognitive decline

      source

    • nuts

    • leafy green veggies
    • asparagus
    • brown rice
    • whole grains
    • seeds
    • eggs
  • vitamin C

    • enhance memory

      source

    • Fresh fruit (especially citrus)

    • blueberries
    • blackcurrants
    • fruit juices
    • some vegetables
    • dark chocolate
  • beta carotene

    • enhance memory

      source

    • yellow and orange fruits

      • mangoes
      • papayas
      • pumpkins
    • orange root vegetables

      • Yams
      • carrots
  • minerals

    • essential for healthy nerves, blood, and muscles

      • calcium
      • magnesium
    • maintain water balance and coordinate nerve and muscle impulses

      • potassium
      • sodium

        potassium source

      • fruits (especially bananas)

      • vegetables
      • whole grains
    • iron:

      • mood
      • memory
      • attention
      • learning
    • zinc: produce hormones and neurotransmitters

      • liver
      • red meat
      • egg yolks
      • shellfish
      • pulses
      • pumpkin seeds
      • wholegrain cereals
    • iron

      source

      • carrots
      • canned tomatoes
      • peas
      • roasted peanuts
      • sweet corn

Chapter 3: Stimulate Your Brain with Mental Activities

crystallized intelligence improved by

  • accumulating knowledge
  • applying it

This is done through the traditional methods of

  • research
  • receiving instruction
  • making observations
  • reviewing lessons
  • using the information

Developing fluid intelligence: requires exercising your mind by making it work harder. Stimulate your mind through the following methods:

  • engage in new experiences

    • force brain to produce dopamine
    • => stimulate neuron production

      activities

    • break routines

    • do things differently
    • explore unfamiliar subjects

      add to crystalized knowledge

  • use non-dominant hand

  • challenge yourself

    • read books you normally don’t read
    • do things harder way
  • plan ahead: stimulate the brain’s frontal lobe

    • chess
    • other games that involve strategy
  • set goals

  • look back

    反思如何解决已经解决的问题更好

  • listen to music

    music activates brain areas that are responsible for

    • memory
    • attention
    • information processing
    • emotions
  • do artistic tasks

    • drawing
    • coloring
    • painting
    • sculpting
    • decorating

      improve problem solving skills 我表示怀疑

  • solve math problems regularly

    • arithmetic computation without a calculator

      • mentally
      • pen and paper
  • exercise reasoning

    critical thinking

    • evaluate information
    • know the differences between a logically valid argument

    • read articles and spot arguments (reasons for or against an idea, or explanations about a topic)

  • write

    • picture writing
  • teach

  • build vocabulary

    • learn new words regularly
    • know etymology of terms
    • understand why words are formed the way they are
    • check the meaning of words you think you already understand

      • choose the words used in speaking and writing
  • read more

    a variety of subjects

    • the more challenging the material is, the better the workout your brain will get
  • educational TV

Chapter 4: developing the different kinds of intelligence

Visual/Spatial Skills**

  • Sketch, paint, make illustrations
  • Attend art classes
  • Read different kinds of maps
  • When traveling, plot your route
  • Learn how to use a compass

verbal skills

  • Be active in a group, organization, or society
  • Put across your point of view in discussions
  • Observe and be part of debates
  • Take up creative writing classes
  • Create poetry, stories, letters, etc.
  • Join writing contests
  • Write in a journal regularly
  • Learn a new language
  • Do crosswords
  • Participate in word games
  • Speak in complete sentences

logical/math skills

Chapter 4: Brain Training for Enhanced Creativity

Chapter 5: Boosting Your Memory

Chapter 6: Maximize Your Learning Abilities

Chapter 7: Sharpen Your Focus

Chapter 8: Enhancing Brain Power through Meditation

Chapter 9: Managing Your Stress

Chapter 10: Break Bad Habits that Affect the Brain