Actions to optimize your brain

In the previous installment, I introduced ways (including food) to optimize the brain. This time, I’d like to introduce some of the ACTIONS to optimize the brain. Engaging in physical activity not only improves circulation but also increases the production of “happy hormones” like dopamine and endorphins, naturally enhancing your mood and holistically improving brain function. Besides leading an active lifestyle, getting quality rest is also crucial for the brain. Let’s explore these along with some of the personal practices.

1. Dao-in (Guiding) Exercises – Awakening the Brain

There’s a series of exercises in the Daoist tradition called “Dao-In” that focuses on detoxifying the body. I personally do these exercises for about 30 minutes in the morning. When I do the head exercises in particular, it instantly feels increasing blood circulation and  Qi flows, clears away any morning grogginess, making my awareness sharper. I’ve included a link to a video here, so give it a try in the morning.

2. Quality Sleep

Sleep is crucial for the brain. While you rest, your brain continues to work, performing various functions that aren’t possible while you’re awake. Among these, one of the most important is the filtration and elimination of toxins (notably physical but energetic toxins). Recent research reports suggest that beta-amyloid, which is believed to be a cause of Alzheimer’s, is processed during sleep through the brain’s waste disposal system called the “glymphatic system.” Therefore, chronic sleep deprivation may lead to the accumulation of beta-amyloid and increase the risk of Alzheimer’s.

We’ve all experienced reduced concentration and memory on days when we haven’t had enough sleep. This happens because these disposal processes aren’t adequately performed. Quality sleep consistently contributes to the health of your brain.

3. Social Interaction

Maintaining contact with other people is crucial for keeping the brain active and functional. Social engagement, including conversations, games, laughter, the exchange of new words, and sharing new ideas, activates and flexes the neural circuits in your brain, building cognitive reserve. Generally, individuals who have received long-term intellectual stimulation are known to develop dementia later than those who haven’t. Cognitive reserve represents the brain’s resilience to such challenges.

4. Meditation

Meditation, mindfulness exercises, and other brain-boosting practices are well-understood by many. However, I’d like to introduce one meditation technique that personally holds deep meaning for me.

Many meditations aim for “thinking about nothing,” deliberate control of breathing, or visualization. While I practice various methods, this meditation technique proposed by Krishnamurti feels different and highly effective to me.

The method is simple: sit quietly with a straight spine, either on the floor or a chair, and begin to breathe through your nose as in a typical meditation. Let your awareness permeate your body, much like a sponge absorbing water.

When thoughts arise, don’t try to suppress them or push them away; simply recognize them gently. Sit quietly without any intention, recognizing whatever comes to mind, for about 20 minutes.

That’s it. The key difference is that you don’t try to suppress or avoid what comes up; you simply acknowledge it. It’s more of a mindfulness practice than traditional meditation.

This practice of “allowing your thoughts to freely emerge and simply acknowledging them” has held significant meaning for me. I won’t go into the reasons here, but I encourage you to try it and share your thoughts.

Next time, I’ll introduce “people who help you achieve the best brain.”