Core Points - The article discusses simple habits that can enhance brain efficiency and cognitive function without requiring significant effort [5][6]. Group 1: Music - Listening to upbeat music can stimulate the dorsolateral prefrontal cortex (DLPFC), which is crucial for working memory, planning, and decision-making [8][9]. - A study in 2022 found that just 3 minutes of listening to suitable music can improve performance on cognitive tasks [10]. Group 2: Walking - Walking, especially at a brisk pace, can enhance cognitive abilities by increasing blood flow and oxygen to the brain [12][14]. - Fast walking promotes the release of BDNF (brain-derived neurotrophic factor), improving synaptic plasticity and memory retention [12]. Group 3: Learning Languages - Learning a foreign language can optimize neural connections and enhance cognitive reserve, making the brain more resilient to aging and disease [15][16]. - Bilingual individuals show stronger connectivity in brain regions associated with cognitive control and attention [16]. Group 4: Summarizing - Developing a habit of summarizing and synthesizing information can improve neural efficiency, making cognitive processes more streamlined [18][20]. - Engaging in summarization exercises can stimulate the brain to simplify and optimize neural connections [21]. Group 5: Gaming - Playing games can serve as effective brain training, enhancing various cognitive functions such as hand-eye coordination and spatial awareness [23][25]. - Engaging in mentally stimulating activities, including games, can help maintain brain vitality [26]. Group 6: Social Interaction - Socializing can strengthen the prefrontal cortex and enhance cognitive and executive functions through rapid thinking and response [30][32]. - Engaging with diverse individuals can broaden perspectives and improve cognitive flexibility [34]. Group 7: Reading Novels - Reading novels can simulate real-world interactions and environments, providing cognitive training in understanding different characters and scenarios [37][38]. - This form of engagement can enhance adaptability and social understanding, contributing to overall cognitive development [38].

Group 1 - The article discusses simple habits that can effortlessly enhance brain efficiency and cognitive function [1] - Listening to upbeat music can stimulate the dorsolateral prefrontal cortex (DLPFC), improving cognitive performance [2][3] - A study indicates that just three minutes of listening to lively music can lead to better performance in subsequent cognitive tasks [3] Group 2 - Walking, especially brisk walking, is highlighted as an effective way to improve cognitive abilities by increasing blood flow and oxygen to the brain [4][5] - Fast-paced walking is recommended over slow walking for better cognitive benefits [5] Group 3 - Learning a foreign language can optimize neural connections and enhance cognitive reserve, making the brain more resilient to aging [6][7] - Engaging in listening and speaking activities in a foreign language is more beneficial than just reading and writing [7] Group 4 - Developing a habit of summarizing and synthesizing information can improve neural efficiency and cognitive function [8][9] - The concept of "neural efficiency hypothesis" suggests that smarter individuals have more streamlined and effective neural connections [9][10] Group 5 - Playing games can serve as a brain exercise, enhancing various cognitive functions such as hand-eye coordination and spatial awareness [13][14] - Engaging in activities that require high brain involvement, like board games and role-playing, can also be beneficial [15][16] Group 6 - Socializing and engaging in conversations can strengthen the prefrontal cortex and enhance cognitive abilities [18][19] - Interacting with different people can broaden perspectives and improve thinking and decision-making skills [21] Group 7 - Reading novels can simulate real-world interactions and environments, providing cognitive training for adapting to various social situations [22][23] - Novels serve as a training ground for the brain to understand different personalities and environments, enhancing cognitive flexibility [23]

Core Points - The article discusses simple habits that can enhance brain efficiency and intelligence through effortless lifestyle changes [1][3]. Group 1: Music and Cognitive Function - Listening to upbeat music can stimulate the dorsolateral prefrontal cortex (DLPFC), which is crucial for working memory, planning, and decision-making [4][5]. - A study in 2022 found that just three minutes of listening to appropriate music can improve cognitive task performance [10]. - "Appropriate music" is defined as music that is enjoyable and has a rhythmic quality that encourages movement [6][8]. Group 2: Walking and Brain Health - Walking, especially at a brisk pace, can enhance cognitive abilities by increasing blood flow and oxygen to the brain [12][13]. - Fast walking is more beneficial than slow walking, as it promotes better brain function and reduces the negative effects of prolonged sitting [15][16]. Group 3: Language Learning - Learning a foreign language can optimize neural connections and enhance cognitive reserve, making the brain more resilient to aging and damage [21][22]. - Engaging in listening and speaking activities in a foreign language can further stimulate brain regions and improve cognitive function [23]. Group 4: Summarization and Cognitive Efficiency - Developing a habit of summarizing and synthesizing information can enhance neural efficiency, making cognitive processes more streamlined [24][25]. - This practice encourages the brain to simplify and optimize neural connections, leading to improved thinking abilities [27][28]. Group 5: Gaming and Brain Engagement - Playing games can serve as effective brain training, enhancing various cognitive functions such as hand-eye coordination and spatial awareness [29][30]. - Engaging in games that require active participation can maintain brain vitality and promote cognitive development [32][31]. Group 6: Social Interaction - Socializing is a powerful way to strengthen the prefrontal cortex, as it requires quick thinking, understanding, and communication [35][38]. - Activities that involve interaction, such as board games or team sports, can also enhance cognitive skills like attention and memory [39][40]. Group 7: Reading Fiction - Reading novels can simulate real-world interactions and environments, providing a training ground for the brain to adapt to different social situations [44][46]. - This form of engagement can enhance understanding and adaptability to various personalities and contexts, contributing to cognitive growth [48][50].

Core Insights - Aging affects the brain, but it is not entirely negative; the brain can continue to grow and adapt as one ages [1][11] - Dementia has complex causes, with risk factors and biological processes beginning in youth, allowing for early intervention opportunities [1][13] - Healthy diets can maintain ideal blood pressure and cholesterol levels, providing necessary nutrients to the brain and reducing chronic inflammation, a significant risk factor for brain health [1][17] - Engaging in challenging cognitive activities can enhance "cognitive reserve," helping to fend off dementia and cognitive decline [1][20] Group 1: Brain Health and Aging - Aging changes the brain, but not all changes are detrimental; cognitive abilities may decline, but some skills like vocabulary can remain intact [10][11] - The average life expectancy in Western countries has significantly increased over the past century, but this raises concerns about brain health despite physical longevity [4][5] - Dementia is perceived as a major fear among older adults, with nearly half of respondents in a UK survey identifying it as their greatest health concern [5][6] Group 2: Preventive Measures - Early attention to brain health is crucial, with lifestyle changes showing significant effects on reducing dementia risk [6][13] - Five categories of interventions can enhance brain function and lower future dementia risk, including nutrition, cognitive training, physical exercise, mental health, and injury prevention [16][31] - A Mediterranean diet or MIND diet is beneficial for brain health, with studies indicating that strict adherence can equate cognitive abilities to being seven years younger [17][18] Group 3: Cognitive Training and Mental Health - Cognitive reserve can be enhanced through education and challenging mental tasks, which help maintain brain function despite potential damage [20][21] - Mental health is closely linked to brain health; conditions like depression and anxiety can impair cognitive function and increase dementia risk [26][27] - Social connections play a vital role in mental health, with active social engagement linked to better cognitive performance and lower dementia risk [27][28] Group 4: Physical Health and Injury Prevention - Regular physical exercise is essential for brain health, improving blood flow and reducing inflammation, which can mitigate the effects of poor diet [31][32] - Protecting the brain from injury is critical, especially in contact sports, where head injuries can lead to long-term cognitive issues [33][34] - Sleep is vital for brain health, aiding in the clearance of harmful substances and reducing the risk of cognitive decline [35][36] Group 5: Nutrition and Supplements - A balanced diet is preferred over supplements for maintaining brain health, with evidence suggesting that whole foods provide synergistic benefits not found in isolated supplements [38][40] - The overconsumption of sugar is linked to health risks, including cognitive decline, emphasizing the need for dietary moderation [39][41] - Genetic factors also play a role in dementia risk, with certain gene mutations significantly increasing susceptibility, although lifestyle changes can still mitigate risks [41][42]