Improve Cognitive Function in Minutes
HOW MEDITATION HELPS YOU MAINTAIN BRAIN HEALTH
THE HIPPOCAMPUS
Meditation has often been touted by New Age gurus as a way to find inner peace and stillness. But what if meditating could reduce the effects of aging on your brain? According to research, taking a few minutes out of your day to meditate may improve cognitive function. As meditation’s popularity has spread, so have studies of the practice. The results of 100 studies examining the cognitive effects of meditation all show evidence of improvements in psychological and cognitive functions. Some of the results are intuitive, such as how meditation helps us deal with stress. But other results are incontrovertible, such as scans showing that meditation causes structural changes in the brain. For people facing age-related changes like memory loss, the results of these tests are especially relevant. The studies point to evidence that meditation can strengthen certain areas of the brain — the prefrontal cortex, the hippocampus, and the amygdala — that weaken as we age.
Your hippocampus helps you process and form new memories, and it’s very sensitive to stress. In fact, research shows that your hippocampus will shrink in response to stressful situations and chronic stress. The remedy? Meditation. Dr. Lazar’s study showed a positive correlation between meditation and a higher concentration of gray matter in the left hippocampus.
THE AMYGDALA
Often called the fear center of the brain, the amygdala is triggered by stressful situations. But unlike the hippocampus, which shrinks in response to stress, the amygdala has been shown to become denser. In one study, people who attended mindfulness meditation classes showed a smaller stress response in brain scans compared to those who did not attend the classes. Meditation may help to decrease the density of the amygdala and therefore increase your ability to handle stress. Of course, in addition to these benefits, there’s a good chance that five minutes of meditation each day will simply make you feel better. People who meditate report an increase in overall well-being. Why not give it a try?
THE PREFRONTAL CORTEX
Your prefrontal cortex thins with age, which is associated with decreased cognitive function in your later years. However, meditation may reduce this age-related thinning. Dr. Sara Lazar, a neuroscientist specializing in the effects of yoga and meditation on cognitive and behavioral function, reports that long-time meditators don’t show a decline in the thickness of the prefrontal cortex.
COVER CONTINUED
Add a nutritional punch and plenty of flavor to this classic American dish by swapping out white bread and processed cheese for something a little more creative. Spicy Chimichurri GRILLED CHEESE
result, I have always tried to treat everyone with respect. It doesn't matter if I’m treating a CEO or somebody who needs free dental work; everyone deserves the same consideration and the same quality of care. As a dad, this is one lesson I want my children to learn before they leave the house in the next few years, and it’s one I’ve been consciously modeling since they were young. Now that they are both in high school and have gained some maturity, it’s evident to me they’ve caught on. The best part of being a father is seeing my kids grow up, listen to what I’ve taught them, and apply it to their own lives. I am so proud of the people they are becoming. I can’t wait to see what they do in the future.
Ingredients For chimichurri: • 2 jalapeños
For sandwiches: • 1 tablespoon olive oil
• 4 green onions • 1/2 cup cilantro • 1 clove garlic • 2 tablespoons olive oil • Juice of 1 lime • 2 teaspoons honey
• 1 ripe avocado, cut into slices • 2–4 ounces fresh mozzarella • 4 slices whole-wheat bread
Instructions 1. Pulse chimichurri ingredients in a food processor or blender until combined but not pureed. Add extra olive oil as needed. 2. Heat grill or skillet to medium-low. Brush outsides of bread with olive oil. Smear 1 tablespoon chimichurri on each slice of bread. Place a layer of avocado and cheese between slices. 3. Cook gently until bread is crisp and cheese is melted. 4. Slice and serve.
I hope you have a great Father’s Day. We look forward to seeing you soon.
–Dr. David
Lake Oconee Dentistry | Personalized & Comfortable | 3
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