Enhancing Cognition Through Lifestyle Choices and Routine Changes

There are numerous lifestyle choices and routine changes that can significantly improve our cognitive function and overall well-being. Let's explore some effective strategies and how they can help us achieve a better version of ourselves.

Lifestyle Choices for Cognitive Improvement

Choosing to do what’s right over what’s easy can have a profound impact on our mental clarity and cognitive function. When faced with constant challenges that seem to defy reason, a transition occurs where right choices align with a better cognitive state. This is not just an abstract concept but has scientific backing. As we make honest and consistent good choices, we build a stronger cognitive foundation, supported by a network of like-minded individuals. Faking it won't bring any genuine benefits.

Selected Routine Changes for Enhanced Well-being

Below are some specific changes I have integrated into my daily routine to promote better health and cognition:

Hydration and Nutritional Choices

Every morning, I start with two glasses of lukewarm water, followed by a third glass of cinnamon water or cinnamon tea without any milk or sugar. While doing intermittent fasting, I often have a glass of lukewarm water with pepper, turmeric, and honey half an hour before breakfast or lunch. These practices enhance hydration levels and support digestion through the absorption of key nutrients.

nutritious Meal Choices

My breakfast includes 4 almonds, 1 Brazil nut, a fruit of my choice, and 2 idlis with chutney. I opt for a cup of hand-pounded rice with dal, cooked vegetables, and yogurt for my lunch. For tea, a cup of chai latte is enjoyed, while at dinner, I consume four tablespoons of oats with vegetables and buttermilk. Periodic exercise, such as a brisk walk for 50 to 60 minutes, further complements these dietary habits.

Daily Practices for Cognitive Enhancement

There are several daily practices that contribute to cognitive improvement and overall well-being. Two primary practices include deep breathing and regular exercise.

Deep Breathing

Deep breathing is a simple yet powerful technique that can bring about numerous health benefits. It increases energy by pumping more oxygen into the body, improves digestion by enhancing blood flow in the digestive tract, and works on the core muscles, including the diaphragm. Most importantly, it helps to relax by activating the parasympathetic nervous system, which counters the fight-or-flight response. Practicing deep breathing for just 3 to 5 minutes daily can be transformative. Here’s how to get started:

Find a quiet spot and sit comfortably, placing one hand on your stomach. Inhale slowly through your nose and exhale through your mouth. Expand your diaphragm, allowing your hand to move up and down. To aid, you can think "let" when you breathe in and "go" when you breathe out. Continue this practice for 3 minutes at first, then gradually increase to 5 minutes or more.

Using guided breathing meditations or apps can enhance the experience, but it’s also entirely possible to practice on your own. Consistency is key—aim to do this for the next seven days, ideally at the same time and place, to turn it into a habit.

Regular Exercise

Regular exercise is vital for maintaining a healthy body and mind. It not only prevents illnesses but also sharpens cognitive skills and boosts mood. Exercise can be as simple as walking for 30 minutes daily or splitting it into three 10-minute sessions. For those with injuries, alternative forms of movement such as biking or swimming can be beneficial. If necessary, consulting a certified trainer can provide personalized guidance and ensure you remain injury-free.

Intermittent Fasting for Cognitive Benefits

Beyond regular eating, intermittent fasting can further support cognitive function. Even though it may be challenging, the health benefits outweigh the discomfort. For instance, a Circadian rhythm fast lasting 13 hours, which I extend to 14 or 16 hours, can be helpful. Timing the fast to suit your preferences—like having an early dinner and fasting until the next morning—can be effective. It’s important to avoid eating just before bed to improve sleep quality.

During this time, only water, unsweetened tea, and black coffee are allowed. Gum and artificial sweeteners are not permitted. Starting with 12 to 13 hours and gradually increasing the fasting window can be a gradual approach to make it more manageable.

By integrating these routine changes and practices, we can significantly enhance our cognitive abilities and overall health. While each person’s journey is unique, the common thread is the commitment to making meaningful and consistent choices that promote a better, more productive life.