Brain Optimization: Meaning, Importance & Best Techniques

You must have heard at least once that humans use only 10% of their brains. However, modern science has dispelled the 10% myth, claiming that even the simplest activities engage all the parts of our brains in different ways. The real question today is whether brain optimization could activate the full potential of our brains.

The majority of our brain is active literally all the time, even while we sleep and rest. Still, that doesn’t mean we are using its full potential—science also proved that the percentage at which we use our brain power is largely individual.

So, if you are wondering what your life would look like if you optimized your brain and unlocked its full potential, stay tuned. We’ll share some of the proven practices for brain optimization that can help you live a more rewarding life.

What Is Brain Optimization?

There are many different ways we can get what we want from life, but some are easier than others. Brain optimization, in particular, helps us find the most effective way to get what we want.

In fact, brain optimization is the process of determining the most efficient method for your brain to respond to various challenges. These include improving cognitive abilities and enhancing creativity, memory, focus, and overall brain health. In fact, it involves many different practices that target different brain functions.

Although there are universal tips related to improving brain performance, real brain peak performance optimization is individual because every brain functions in a unique way.

Therefore, by understanding the way your brain works, you can make your brain optimization plan and improve your life’s quality in all aspects.

Why Should You Optimize Your Brain?

Though everyone assumes that brain optimization improves intellectual abilities, this is only one of many benefits it provides. Behaviorists refer to the brain as a "black box" for a reason—even after centuries of scientific research, we still do not understand everything about this powerful organ.

What we do know, without a shred of doubt, is that it plays a critical role in the functioning of every aspect of the human body. More specifically, it governs:

• Cognitive processing
• Memory function
• Motor control
• Sensory perception
• Emotional regulation
• Communication
• Language
• Sleep and consciousness
• Learning and higher cognitive functions

The entire homeostasis of our being depends on our brain health—no system in our body is entirely independent of the brain function. Therefore, it is not an exaggeration to say that brain optimization significantly enhances the overall quality of our lives, including our relationships, careers, and health in general.

Though improved intellectual abilities may be the most obvious way to notice the effects of brain optimization, its influence on our mental health and emotional processing is just as significant. By finding the most effective ways to use our inherent brain potential, we open the doors to a more fulfilling and rewarding life.

Japanese Brain Optimization Technique

Japanese brain optimization technique - meditation

Japanese scientists treated the brain as a muscle that, like any other muscle, can and should be trained and developed. Therefore, it’s no wonder that the Japanese brain optimization technique represents a set of simple practices everyone can do that are proven to enhance all the crucial brain functions.

The technique includes a set of cognitive, breathing, and meditation exercises. Each set of exercises targets different brain regions, namely the prefrontal cortex, amygdala, and hippocampus. The prefrontal cortex governs executive functions; the hippocampus is in charge of learning and memory, while the amygdala rules emotions.

Breathing exercises result in improved oxygen flow in the brain, which has a relaxing effect on the whole nervous system. Meanwhile, meditation exercises help control anxiety, reflecting positively on mental clarity and optimizing focus.

Finally, cognitive exercises directly stimulate our intellectual abilities, which positively affect our decision-making power and many other executive functions.

However, bear in mind that assigning certain positive effects to specific exercises is only partially accurate, as each set of exercises activates the whole brain in different ways. After all, the Japanese approach is holistic, and such are the effects of implementing it in our lives.

Various studies have confirmed that the Japanese brain optimization technique has a very beneficial effect in treating some of the most challenging neurological conditions of the modern age, such as anxiety disorders, depression, and even ADHD.

So, the bottom line is that regular practice of this technique has the power to transform the way we live, think, and even feel, allowing us to reach our full potential. To support the effects of these exercises, we should also think about brain optimization through diet, as specific food choices can also have a paramount effect on our brain function.

Brain Optimization Through Diet

Healthy food on the table

Research conducted by Laura Lachance, MD, and Drew Ramsey, a psychiatrist, is just one of the many that have proven that our food choices and intake have a huge and undeniable effect on our mood, brain health, and cognitive functions.

The evidence pointing out that unhealthy food impairs our cognitive ability is continuously growing. Leading scientists around the world have reached a consensus about the fact that highly processed foods rich in sugar and saturated fat can permanently deteriorate our mental abilities.

On the other hand, many studies have shown that a healthy diet and certain supplements can not only boost our brain power but also help treat some very challenging conditions related to the functioning of the CNS.

In light of this, let’s mention some foods that have a very positive effect on our brain health:

• Berries are extra rich in antioxidants and flavonoids. These fruits are shown to improve memory and significantly decrease the memory decline that comes with age.
• Walnuts are nutritious power bombs full of healthy fats like omega 3, which affect our cognitive function and proteins. Their unique composition has a strong protective effect on both the brain and the heart.
• Fatty fish like salmon and mackerel are very rich in omega-3 fatty acids. As much as two portions a week provide you with an adequate amount of omega 3.
• Green, leafy vegetables such as broccoli, spinach, mangold, brussels sprouts, collards, and kale are rich in beta carotene, folate, lutein, and vitamin K. These play an important role in protecting your brain from toxic influences and promoting its functions.
• Turmeric is a deep yellow spice that has gained much popularity in recent years and for a good reason. The curcumin in it crosses the blood-brain barrier, so it can directly influence the brain with its strong anti-inflammatory properties. It is also claimed that it helps relieve depression and promotes the growth of new brain cells.
• Cocoa powder used in chocolate and sweets is actually very healthy. The flavonoids in cocoa are shown to gather in the parts of the brain that are in charge of memory and learning, which is why dark chocolate can boost our cognitive functions.

Other Ways to Optimize Your Brain

The more you learn about the brain, the better you understand that for its optimal function, you need to take into account every aspect of your life. The brain is the center of all the key functions in the body, so whatever happens to you emotionally, professionally, socially, and health-wise will inevitably affect the work of your brain.

Therefore, sticking to a reasonable, healthy life routine is just as important for brain optimization as the food you eat and the techniques you use to support it. Speaking of that, here are some practices that can help you achieve this.

#1. Get Good Quality Sleep

Good sleep for brain optimization

Every hour of your nighttime sleep is precious, as your brain uses this time to repair itself from the harmful influences it was previously exposed to. Sleep deprivation has been linked to poor decision-making outcomes, impaired logical thinking, and sound judgment. Moreover, lack of sleep causes significant memory loss and slows down brain function.

Whenever you fail to get your 6 to 9 hours of sleep, make sure you rest plenty the next day and eat high-quality food, as your nervous system is very exhausted and vulnerable at this time.

#2. Exercise Regularly

A men working out on a mat

Regular physical activity can increase the size of the hippocampus, thus improving cognitive function and spatial memory in particular. Physical exercise is proven to reduce the risk of dementia at any age and generally promotes brain health.

Moreover, even people genetically inclined to develop Alzheimer’s and similar brain conditions can stave off the beginning of illness for many years. All they need to do is dedicate themselves to leading a healthy lifestyle that includes regular exercise.

Some known mechanisms by which physical activity affects the brain are improving blood flow in the whole body, reducing inflammatory processes, and balancing hormones.

#3. Manage Your Stress Levels

A women managing stress for brain optimization

The chemicals our bodies produce when we are under stress are toxic to our nervous system, especially when we are exposed to prolonged stress. Many studies in both people and animals clearly indicate how stress impacts brain functioning—it influences the way we process information and impacts focus, memory, and cognition.

Unfortunately, the bad consequences do not stop there. One of the very hazardous effects of stress is that it promotes inflammation, which is detrimental to all aspects of our health.

#4. Stay Hydrated

A water being poured in a glass

A large percentage of the brain consists of water. Since the brain can’t retain water, you need to ensure you are properly hydrated. Both the production of hormones and neurotransmitters in the brain and the regulation of blood pressure are dependent on adequate consumption of water.

Therefore, proper hydration throughout the day enables you to think clearly, focus more efficiently, and overcome occasional tiredness.

#5. Reduce Screen Time

A person closing a laptop and reducing screen time for brain optimization

It is no secret that the blue light from our screens that we are exposed to negatively affects our mental health, brain function, and even hormonal balance. It disrupts the natural cycles in our bodies, preventing them from following their natural rhythm. Brain fog and anxiety are some of the most typical consequences of excessive exposure to screens.

If you spend a lot of time in front of the screen during the day, it is highly advisable you use laptop glasses and compensate for those hours by spending some time in nature.

#6. Be Open to New Experiences

A person looking at a small globe in the mountains

The brain’s reaction to being exposed to new stimuli is the release of a substance called dopamine. Dopamine is a hormone responsible for feelings of happiness, motivation, and contentment. It is released when we achieve something as well and is a part of the brain’s inherent reward system.

The regular release of dopamine has a multitude of positive effects on brain health, and some of them even enhance long-term memory and learning. So, dare to try out a new restaurant, approach new people you find interesting, travel to new destinations, and try out new hobbies. Having fun and trying new things is good for your brain!

#7. Nurture Healthy Relationships

Women hugging that leads to brain optimization

Humans are deeply wired for connection—loneliness and isolation are detrimental not only to our emotional health but also to our cognitive function. Additionally, research has shown that prolonged loneliness and isolation are linked with a heightened risk of cognitive decline and dementia in adults.

The lack of mental stimulation that comes from isolation plays a significant role in this, but emotional support and connection are no less important. The changes that occur as a result of chronic loneliness are evident in the brain's structure too. Brain imaging has shown that brain areas related to emotional regulation, memory, and social cognition are most affected.

#8. Limit Alcohol Intake

A bartender pouring drinks

Even though not everyone is susceptible to the adverse effects of alcohol in the same way, chronic, inadequate alcohol consumption has both immediate and long-term effects on the brain.

Heavy alcohol consumption can lead to brain shrinkage, which affects our capacity for learning and memorizing. It also changes the communication of neurotransmitters in the brain, which is evident in mood changes, impaired judgments, and poor impulse control.

Some studies indicate, though, that moderate consumption of red wine is beneficial for overall health, but the key to such effects is to stay moderate. This means you should limit yourself to not more than one glass of wine a day.

#9. Learn to Process Your Emotions

Processing emotions for brain optimization

Emotional regulation is not an ability we are born with—it is something we learn from our caregivers. If you have a tendency to suppress your emotions, ignore your feelings, or can’t control your anxiety, anger, or intense emotions in general, you should know that poor emotional regulation affects your cognitive function and brain health.

The good news is that by learning to handle your emotions, you’ll experience almost immediate benefits of improved brain health, such as better focus, clear thinking, stress reduction, and improved mood.

#10. Learn a New Skill

A women discovering something new on her laptop

You may think you can’t draw, sing, dance, or play an instrument. However, new neural pathways are created in our brains as long as we live, so it is really never too late to learn new things. Furthermore, having your brain stretched by learning new skills is very beneficial.

The brain's ability to handle the effects of aging and fend off cognitive decline is known as cognitive reserve. Learning a new language, painting, sculpting, playing chess, or any other activity that engages you mentally is proven to have protective effects on your brain function, stave off memory loss, and build cognitive reserve.

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What Can Harm Brain Performance?

What can lower brain optimization?

Apart from all the things we’ve already mentioned above, like sleep deprivation, processed and sugary food, a sedentary lifestyle, and excessive alcohol consumption, many other factors affect brain performance. The good news is that we possess the ability to exercise control over those elements.

Here’s a list of things that you should avoid doing as much as possible if you want to keep your brain healthy:

• Substance abuse and smoking. These can permanently damage brain cells and impair your mental capacity.
• Head injuries. Even relatively minor head trauma can have a lasting impact on the health of the brain and a person's cognitive ability.
• Overeating. No matter how healthy your diet is, if you overeat, you can damage your blood sugar balance. This affects insulin levels and reflects on the whole hormonal system, impairing your brain function.
• Spending time in the dark. Natural light deprivation leads to impaired circadian rhythm and disbalance in neurotransmitters in our brains. This leads to depression, mood swings, insomnia, and similar health issues that significantly affect our cognitive ability.

Key Takeaways

Our brains deserve special attention, as taking care of our brain health actually requires taking care of every aspect of our being.

The basics of good brain care are regular physical activity, a healthy diet, and quality sleep. On top of it, there’s a lot more you can do to optimize your brain and nurture your intellect, like learning the Japanese brain optimization technique and ensuring regular mental stimulation.