“There is a growing body of evidence indicating that spiritual practices are associated with better health and wellbeing for many reasons, including: Contemplative practices (such as yoga, journaling, prayer, and meditation) are good for you. Meditation can induce feelings of calm and clear-headedness as well as improve concentration and attention. Brain researcher Richard Davidson’s research shows that meditation increases the brain’s gray matter density, which can reduce sensitivity to pain, enhance your immune system, help you regulate difficult emotions, and relieve stress. Mindfulness meditation in particular has been proven helpful for people with depression and anxiety, cancer, fibromyalgia, chronic pain, rheumatoid arthritis, type 2 diabetes, chronic fatigue syndrome, and cardiovascular disease. Prayer may elicit the relaxation response, along with feelings of hope, gratitude, and compassion—all of which have a positive effect on overall wellbeing. The systematic practice of yoga has been found to reduce inflammation and stress, decrease depression and anxiety, lower blood pressure, and increase feelings of wellbeing. Journaling is another, often overlooked, contemplative practice that can help you become more aware of your inner life and feel more connected to your experience and the world around you. Studies show that writing during difficult times may help you find meaning in life’s challenges and become more resilient in the face of obstacles. Many spiritual traditions encourage participation in a community. Spiritual fellowship, such as attending church or a meditation group, can be sources of social support which may provide a sense of belonging, security, and community. Strong relationships have been proven to increase wellbeing and bolster life expectancy, which is perhaps why one study found a strong association between church attendance and improved health, mood, and wellbeing. Spiritual strength can also help you overcome hardships, make healthier choices, help you live longer, and help you forgive. Modern science shows the health benefits of forgiveness are numerous: better immune function, longer lifespan, lowered blood pressure, improved cardiovascular health, and fewer feelings of anger or hurt.” Read article
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Spiritual practices have been proposed to have many beneficial effects on one’s mental health. “The role of spirituality as a resource for finding meaning and hope in suffering has also been identified as a key component in the process of psychological recovery. Most studies have shown that religious involvement and spirituality are associated with better health outcomes, including greater longevity, coping skills and health-related quality of life (even during terminal illness) and less anxiety, depression and suicide. Several studies have shown that addressing the spiritual needs of the patient may enhance recovery from illness. Spirituality is defined as that relating to or consisting of or having the nature of spirit. The nature of spirit is intangible or immaterial. The English word ‘spirit’ comes from the Latin ‘spiritus’ meaning breath. The spiritual realm deals with the perceived eternal realities regarding man's ultimate nature, in contrast to what is temporal or worldly. Spirituality involves as its central tenet a connection to something greater than oneself, which includes an emotional experience of religious awe and reverence. Spirituality is therefore an individual's experience of and relationship with a fundamental, nonmaterial aspect of the universe that may be referred to in many ways – God, Higher Power, the Force, Mystery and the Transcendent and forms the way by which an individual finds meaning and relates to life, the universe and everything. Read article
“Religion could not have evolved and could not have affected the lives of the majority of the world's human inhabitants if it had not helped them to solve the problems of surviving adversity and of raising children successfully who could propagate their supernatural belief systems after they had died. So it makes sense that the brain might be specialized for religious experiences. Indeed, an evolutionary perspective on religion implies that humans are inherently susceptible to religious views. This view is bolstered by evidence that spiritual experiences (including religious experiences) have a neural basis. Although there is no single "God spot" in the brain, feelings of self-transcendence are associated with reduced electrical activity in the right parietal lobe, a structure located above the right ear.” Read article
Many studies have demonstrated the positive effects of meditation and mindfulness practices on the body and brain. Another study found “a direct correlation between the level of importance a person places on spirituality in their lives and the thickness of certain regions of their brains. The study found that that people who expressed that spirituality or religion was important to them had significantly thicker cerebral cortices—a part of the brain rich in highly active neural networks responsible for sensory perception, language and emotion processing—than those who did not.” Additionally, those with thinner regions were more prone to depression, hereditary or acquired. “The study’s findings are in line with other similar research aimed at demonstrating a correlation between a person’s predominant state of mind, brain functioning and other physical reactions in the body. For example, a recent study by Kaliman et al. (2014) found that intensive meditation positively affected gene expression. The expression of genes that are involved in inflammation, and more generally in the body’s stress response, were downregulated, meaning that these processes were reduced or muted, which positively affects a number of markers for overall health and wellbeing. Changes in gene expression are likely related to many of the actual physical changes the brain experiences as a result of meditation and mindfulness practices, as well as one’s overarching beliefs and thought patterns such as those found in the participants who placed a high degree of emphasis on spirituality.” The brain is also influenced by our moods. Read article
One explanation is a “domino effect” in that people with disposable income see a “pay it forward” story and realize they can help. Tips are also seen as charity and random acts of kindness are common after tragedies. Further both parties experience a “high return” (a good feeling). There is a social contagion factor to this behavior. “On an evolutionary level, generosity has been a key to the survival of the species. What this does is it allows those who are struggling to have some success and as a result we are all better for it. When it’s anonymously done, it heightens the feeling of specialness, so the giver feels even more satisfaction. It’s done anonymously because they really want the other person to just have it – they don’t want any secondary kind of limelight. And giving back is a way to feel closer to our community, even if it's just buying someone else's coffee. Those smaller acts of kindness are what is most important. It's a way of us being connected." Read article
“Creativity does not involve a single brain region or single side of the brain. Instead, the entire creative process– from preparation to incubation to illumination to verification– consists of many interacting cognitive processes (both conscious and unconscious) and emotions. Depending on the stage of the creative process, and what you’re actually attempting to create, different brain regions are recruited to handle the task.” The Executive Attention Network is utilized when a task requires focused attention, such as engaging in problem solving, and working memory. The Imagination Network is used in social cognition and in “constructing dynamic mental simulations based on personal past experiences such as used during remembering, thinking about the future, and generally when imagining alternative perspectives and scenarios to the present.” The Salience Network monitors external events and stream of consciousness and selects the information that is most salient to solving the task at hand. Sometimes the networks work together, while other times collaboration negatively impacts the creative process. “Also, converging research findings do suggest that creative cognition recruits brain regions that are critical for daydreaming, imagining the future, remembering deeply personal memories, constructive internal reflection, meaning making, and social cognition.” Read article
Sleep regulates the release of hormones, slows the aging process, boosts the immune system, improves brain functioning, and reduces cortisol levels. Read article
Music training has wide ranging effects in capacities related to perception, performance, and language with increases in brain efficiency. Although, music training affects brain structures more strongly as a child, permanent brain changes can also be seen with adults. The multisensory nature of music stimulates unique neuroplasticity, including improvement of brain capacities unrelated to music such as learning new sensory and motor skills, and abstract concepts. Read article
There is almost as much neural activity going on in the brain when we sleep as when we are awake. While you sleep the brain makes decisions, creates and consolidates memories, makes creative connections, clears out toxins, and learns and remembers how to perform physical tasks. Read article
Sleep quantity and quality have a major role in what and how well we process and remember information. When considering lifestyle changes for brain health, one of the most important aspects to consider is sleep. Read article
It is believed that sleep gives neurons a chance to repair themselves and that without sleep neurons may begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity. Sleep may also help people attain optimal emotional and social functioning while they are awake. Sleep may also aide in learning and encoding memory. Sleep may also help the body conserve energy and resources the body needs to help the immune system when one is getting sick. Read article
Getting the right amount of quality sleep is important for your ability to learn and process memories. Sleep also helps the body replenish energy, repair muscle tissue, and triggers the release of hormones that affect growth and appetite. The amount of sleep you need depends on age. If one consistently does not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches, and depression. Getting too much sleep is also not good for one’s health. The article listed tips for a good night’s sleep. “Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems.” Laughing also reduces pain, may help your heart and lungs, reduces anxiety, and promotes muscle relaxation. Long-term stress may result in headaches, chest pain, anxiety, digestive issues, depression, lack of ability to focus, and changes in sexual desire. “Getting the appropriate amount of exercise benefits nearly all aspects of a person’s health. Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of your bones and muscles. Adults ages 18 and over (including older adults) need at least 2½ hours of moderate aerobic activity each week and muscle strengthening exercises twice a week. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week.” Read article
Rest is important at any age. According to the article, it rejuvenates the mind and body, regulates mood, and is linked to learning and memory function. Thus, not getting enough sleep negatively impacts mood, memory, stress level, and immune system. Downtime is important, especially when one is stressed. The article also stresses following a routine, such as waking up ten minutes early and taking the time to stretch. Resting your mind is equally as important as resting your body. If something is bothering you, the article suggests writing it down and then putting it aside for a few days. Sometimes giving the mind a break can lead to clarity. The article also suggests engaging in an activity that requires one’s full attention (both mentally and physically) such as an intramural sport, in order to give your mind a mental break. Lastly, the article recommends engaging in five minute relaxation techniques. Read article
Sleeping less than seven to eight hours can be linked to cognitive decline, memory loss, and possibly Alzheimer’s. During sleep the brain clears out toxins, repairs neurons that assist with alertness and cognition, processes stimuli that entered the brain throughout the day, and creates memories. There is also a video embedded in the article. Read article
“Keeping the brain healthy and well-nourished is a task that should be high on our to-do list. There’s a lot of evidence to suggest that what we do for the brain now can have a big impact on how it functions in the years – and decades – to come.” Eating well in the present can help ward off age-related problems in the future such as cognitive decline. “When you feel mentally sluggish, foggy, unable to concentrate, and just plain tired, there is a good chance that what you have or haven't eaten is to blame. It is all too easy to be deficient in some of the nutrients the brain needs to work at top capacity, especially if we are dieting, or under stress, or eating on the go. These deficiencies can affect us mentally, leading to a number of cognitive problems and even to states like anxiety and depression.” Brain-friendly nutrients include omega-3 fatty acids, the B family of vitamins, vitamin D, and phytochemicals, which are plant-derived compounds that often act as antioxidants. One type of phytochemical is the flavonoid family, which includes compounds found in berries and fruits. The other is curcumin, which is found in a common Indian spice and offers major protection to the aging brain. Omega fatty acids are essential building blocks for the cell membrane of brain cells and effect cognition.Omega-3 fatty acids help reduce inflammation in the brain which is important as inflammation in the brain has been linked to depression. The B vitamins, particularly B12, B6, and folate are also essential to brain health. “Without enough B12, cell communication can be compromised — now and as we age and the communication between different parts of the brain is less efficient. B12 comes almost solely from animal products like meat (especially liver), seafood, eggs, milk and cheese. So it may be necessary for strict vegetarians and vegans to supplement B12, since it can be difficult for them to get enough of the vitamin. Vitamin B6 is found in the highest quantities in potatoes, bananas, chick peas, and oatmeal.” Folate “is also found in leafy greens, citrus fruits, peas and beans. Flavonoids are found in plant-derived food and drink like blueberries, apples, citrus fruits, black and green tea, and in cocoa, beer, and wine (these last few consumed in moderation, of course). They are known to affect our cognitive prowess – now and in the future. Flavonoids play important roles in repairing damage in the brain. They do this by influencing how neurons "talk" to each other and by increasing levels of antioxidants and anti-inflammatory compounds that reduce damage to cells in the brain.” Flavonoids also aide in blood flow to the brain. The best source of flavonoids are berries. Low vitamin D levels are linked to depression, psychological stress, and anxiety, which are explained by vitamin D’s role in reducing brain inflammation. “Curcumin benefits the brain by providing protection against neurological disorders a number of ways. As an anti-oxidant, anti-inflammatory, and anti-amyloidal agent, curcumin can improve cognitive function in patients with Alzheimer’s disease."
Elderly people who regularly ate curcumin were found to do much better on tests of cognitive function that people who consumed it rarely or never.” According to the article, one can undo past mistakes with wise food choices and exercise. Read article Physical exercise, especially aerobic exercise, helps your brain stay sharp. Like other muscles in the body, you “use it or you lose it.” Briefly exercising for twenty minutes facilitates information processing and memory functions. Exercising pumps more oxygen to the brain, and helps to release hormones which in turn help to promote brain cell growth. Exercising makes it easier for the brain to grow new neuronal connections and stimulates brain plasticity. Research indicates that the best brain health workouts integrate different parts of the brain such as coordination, strategy, and rhythm. Any exercise that is good for the heart is good for the brain. Aerobic exercise improves brain function and also helps repair damaged brain cells. “Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces increases in retention of new information, and better reaction to complex situations.” Circuit work outs spike your heart rate but also constantly redirect your attention and jumping jacks are a great brain improvement exercise. Read article
"Regular exercise boosts brain health, and a fit brain is generally able to learn, think and remember better. But a few recent studies offer an additional exercise-related tip: time your workouts for just after a study session, and you might better retain the information you just learned. In a variety of experiments, people who biked, did leg presses or even simply squeezed a handgrip shortly after or before learning did better on tests of recall in the hours, days or weeks that followed. Experts think the crucial component is physical arousal. Exercise excites the body in much the same way an emotional experience does—and emotional memories are well known to be the most long lasting. The researchers caution, however, that at most exercise can have a supportive effect—the important thing is to study well first.” Read article
“Among other things, exercise appears to boost brainpower—specifically the ability to carry out tasks that require attention, organization and planning, reduce symptoms of depression and anxiety in some people, and enhance the immune system's ability to detect and fend off certain types of cancer.” Read article
Studies have shown that exercise can stimulate the recovery of injured neurons. “Previous research had linked physical exertion with higher levels of neuronal growth factors known as neurotrophins in the spinal cord and skeletal muscles.” Read article
Research suggests that we learn and think better when we walk or do another form of exercise. “Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better.” Another reason is that the hippocampus, which is critical for learning and memory, is highly active during exercise. Cognitive function improves when neurons in the hippocampus activate. For example, one study found that students who exercised performed better on tests than peers who did not exercise. The article recommends that if you are having a cognitive block it may help to go for a jog or a hike. Read article
Exercise helps physical health but also improves mental health. “According to a recent study, every little bit helps. People who engaged in even a small amount of exercise reported better mental health than others who did none. Another study, from the American College of Sports Medicine, indicated that six weeks of bicycle riding or weight training eased stress and irritability in women who had received an anxiety disorder diagnosis.” Read article
Harvard Unveils MRI Study Proving Meditation Literally Rebuilds the Brain’s Gray Matter in 8 Weeks6/9/2015 Test subjects participated in an 8 week mindfulness meditation program and for the first time massive changes inside the brain’s gray matter were documented. According to Sara Lazar, changes in brain structure may underlie some of the reported improvements and that people are not just feeling better because they are relaxing. According to the article, participants spent an average of 27 minutes per day practicing mindfulness exercises and this produced an increase in gray matter density in the hippocampus (an area associated with introspection, self-awareness, and compassion). “Participant-reported reductions in stress also were correlated with decreased gray-matter density in the amygdala, which is known to play an important role in anxiety and stress. None of these changes were seen in the control group, indicating that they had not resulted merely from the passage of time.” Read article
Article discussed developing field of neuroplasticity and then discussed how different meditations impacted the brain. For example, how a mindfulness meditation increased concentration, memory, and productivity, increased the ability to multi-task and focus, and decreased stress. Article also reviewed meditation and physical symptoms like inflammation and pain as well as stress and mental health symptoms. Read article
Breathing is an unusual body function in that it is both voluntary and involuntary. When we change how we breathe, we can change how breathing impacts our body. Deep breathing can counter our fight or flight response. Controlled breathing can thus help manage stress and the damage prolonged stress can have on the brain. Controlled breathing can help manage anxiety, lower blood pressure and heart rate, which in turn can help prevent stroke and lower risk of a cerebral aneurysm, as well as spark brain growth in areas associated with attention and processing sensory input, particularly in older individuals. Lastly, controlled breathing can alter gene expression with regard to insulin secretion, energy metabolism, and immune function. Read article
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