Brain Optimization

The following is a list of factors affecting cognitive performance and supporting references.

Positive Factors

  • Aerobic Exercise
    • increases neurogenesis (1)
    • boosts brain chemicals that help in memory formation. (4)
  • Marijuana
    • "A 2005 study on rats found that stimulation of the brain’s receptors for marijuana increased neurogenesis." (1)
  • Moderate Alcohol
    • moderate amounts of alcohol stimulate neurogenesis. (1)
  • Sociability
    • social contact is associated with increased neurogenesis. (1)
  • Cocoa
    • "epicatechin, was shown to improve spatial memory in mice, especially among those that exercised. Epicatechin can also be found in grapes, blueberries and black tea." (1)
  • Meditation
    • increases attention/focus (5)
    • increases gray matter (5)
    • improves the immune system (5), (6)
    • reduces stress (5)
    • improves sense of well-being and the ability to regulate emotional response (5), (6)
  • Memory training
    • “Our results show you can increase your intelligence with appropriate training [of working memory].” (7)
  • Caffeine
    • The optimal dose of caffeine is between 20-200mg/h (2); green tea has about 30mg/cup, coffee 135mg/cup, espresso 50mg/oz (3).

Negative Factors

  • Stress
    • uncontrollable stress reduces the ability to produce new neurons (1)
  • Excessive Alcohol
    • excessive alcohol can damage the brain (1)
  • Sugar
    • diminishes the factors necessary for neurogenesis (1)
  • Saturated Fat
    • diminishes the factors necessary for neurogenesis (1)

References

  1. Lobes of Steel - NYTimes
  2. Caffeine: A User's Guide to Getting Optimally Wired
  3. Wikipedia: Caffeine
  4. Does Exercise Really Make You Healthier? (via @j)
  5. Study Suggests Meditation Can Help Train Attention
  6. Is Buddhism Good for Your Health?
  7. Memory Training Shown to Turn Up Brainpower
changed January 27, 2009