We often regard the brain as the master of our body. The misconception that thinking occurs solely in the brain has been reinforced by theories about the evolution of intelligence, Nintendo brain training games, and the legendary tales of geniuses with exceptional brains. However, recent scientific studies reveal a paradoxical truth: to think better, we may need to rely less on our brains. This shift in perspective encourages us to view the brain as part of an interconnected system that thrives when the body and mind work in harmony. By adopting practices that engage both physical and mental faculties, we can unlock greater cognitive potential.
There are numerous well-established advantages to exercise, and the brain benefits from regular physical activity as well. People who are physically active have a lower chance of having Alzheimer’s disease and are less likely to see a decline in their mental performance, according to numerous studies. Increased blood flow to the brain during exercise is the cause of these advantages. Furthermore, exercise stimulates the release of endorphins and neurotrophic factors, which are essential for mood regulation and brain plasticity. Additionally, it seems to reverse some of the issues by counteracting some of the aging-related natural declines in brain connections. Try to get in 30 to 60 minutes of activity several times a week. You can engage in any mild aerobic activity that raises your heart rate, such as swimming, tennis, or walking (Kidd, 2020).
Human Evolution and the Role of the Brain
Humans’ closest relatives, chimpanzees, primarily eat plants and spend their days eating fruit in the safety of trees. In contrast, our ancestors descended from the trees, roamed vast grasslands, and hunted large animals. During this process, humans had to predict the erratic movements of prey and travel long distances. Some hypothesize that this led to increased cognitive abilities and the brain expanding in size to dissipate heat. The challenges of adapting to changing environments likely further honed problem-solving skills and social cooperation. Even after thousands of years, the brain still believes we are roaming the savannah. Thus, when walking or running, the brain assumes we are hunting or escaping predators, prompting it to think faster as a survival advantage.
Like a muscle, your brain must be used, or it will be lost. Reading, playing cards, assembling a jigsaw puzzle, solving Sudoku or crossword puzzles, and other activities are all ways to keep your brain in shape. Think of it as cerebral cross-training. To boost the effectiveness, include a variety of activities. Engaging in these activities also strengthens neural pathways, ensuring mental agility over time. The majority of medical teams advise against using accessible paid brain-training programs. These programs frequently emphasize memory techniques that aren’t applicable in real life or overpromise outcomes. Reading and solving puzzles can both provide your brain with an equally effective workout. Lastly, avoid excessive TV viewing, as it is a passive pastime that doesn’t do anything to engage your brain (Kidd, 2020).
Physical Activity Enhancing Cognitive Ability
We’ve often been told to “sit still” when studying, but surprisingly, combining physical activity with study helps us think better. Physical activity allows us to utilize our ancient ability to navigate and remember locations for abstract information retention. Studies suggest that even light movement, such as walking while reviewing notes or standing while brainstorming, can improve focus and memory retention. This is because movement increases blood flow to the brain, which in turn enhances oxygen delivery and stimulates neural activity. Additionally, externalizing ideas from the brain is highly beneficial. Abstract information in the brain quickly depletes mental resources, but transferring it to paper with a pencil frees up the brain for new tasks, thereby enhancing cognitive function (Metz, 2015). Visualizing concepts through diagrams or charts can further strengthen understanding and create lasting mental associations. As a result, integrating both movement and externalization into learning routines can lead to a more efficient and dynamic cognitive process.
Feynman’s Anecdote and the Brain’s Limits in Information Processing
Nobel laureate Richard Feynman viewed note-taking and sketching not as mere records but as a way of thinking. He believed that externalizing ideas onto paper allowed for deeper analysis and clarity, turning abstract thoughts into tangible concepts. The brain may seem like a Big Brother controlling all information, but in reality, it functions more like a bureaucrat, consciously processing only a fraction of the information flooding in from the external world and the body. This limitation underscores the importance of tools like diagrams and notes to extend cognitive capacity beyond the brain’s natural constraints. The brain often creates plausible explanations for unconscious actions and responds to new stimuli or inspiration (Miles, 2024). By externalizing thoughts, individuals can bypass the brain’s bottleneck, allowing for a broader synthesis of ideas and better problem-solving. Feynman’s approach highlights the synergy between the mind and external tools, illustrating how innovation often emerges from this collaboration.
Embodied Self-Regulation and the Role of Physical Thinking
Just as the brain controls the body, the body also influences the brain. This is known as “embodied self-regulation.” The body can be utilized as a second brain, and our ancestors developed physical reasoning and intuition. The close relationship between bodily signals and decision-making shows how emotions and physical states shape cognition. Neuroscientist Antonio Damasio’s gambling experiment illustrates how intuition works. Participants unconsciously avoided unfavorable card decks but couldn’t explain their choices. The body had already grasped the situation and signaled the brain. This interplay between body and mind suggests that honing physical awareness can enhance intuitive problem-solving and decision-making.
Sleep is crucial for the functioning of your brain. According to some hypotheses, sleep improves memory and brain health by consolidating memories and removing aberrant proteins from the brain. Instead of sleeping in two- or three-hour chunks, try to get seven to eight hours of uninterrupted sleep every night. Your brain needs uninterrupted sleep in order to properly organize and preserve your memories. Deep sleep stages are particularly important, as they are when the brain performs most of its restoration and memory processing. Sleep apnea damages the health of your brain and may be the cause of your inability to sleep for several hours at a time. If you or a loved one thinks you may have sleep apnea, consult your medical team (Kidd, 2020).
The Importance of Interoception and How to Enhance It
To leverage this information, one needs interoceptive ability. Studies show that people with well-developed interoception are less prone to irrational decisions, are better at identifying emotions, and feel happier. Remarkably, even financial traders’ profitability improves. This skill involves accurately sensing and interpreting signals from the body, such as heart rate, breathing, or hunger cues, which can serve as valuable indicators of emotional and physical states. Engaging in activities like mindfulness meditation can significantly enhance this ability, providing substantial benefits in life. Practices like yoga and deep-breathing exercises also help individuals tune into their bodies, fostering greater awareness and self-regulation. Additionally, improved interoception can enhance decision-making by grounding choices in a clearer understanding of one’s internal state. Over time, cultivating interoceptive awareness can contribute to improved mental health and a stronger connection between the mind and body.
Conclusion
We are not so different from the first Homo sapiens who ventured through nature 200,000 years ago, using their entire bodies for exploration. While social environments and culture have altered our thinking, we still need to walk, use our bodies, and trust our intuition to nurture our curious brains. The book The Extended Mind presents methods to expand the mind through interaction with our body, environment, and other people. By putting these ideas into practice, we can transcend the limits of the brain and unlock greater cognitive potential. Regular physical activity not only enhances mental clarity but also strengthens the brain’s neural connections, fostering resilience against aging. Engaging in mindful practices like meditation and interoception exercises can improve emotional regulation and decision-making. Moreover, externalizing ideas onto paper or visual aids can turn abstract thoughts into actionable insights, amplifying problem-solving abilities. Together, these strategies highlight how embracing the interconnectedness of body, mind, and environment can lead to a more holistic and effective approach to thinking and learning.
References
Kidd, K., 2020. 5 tips to keep your brain healthy. [online] Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy [Accessed 14 December 2024].
Metz, T., 2015. A blacksmith is useless without his hammer. The factory is nothing without a conveyor belt. [online] Linkedin.com. Available at: https://www.linkedin.com/pulse/how-use-more-your-brain-tim-metz [Accessed 14 December 2024].
Miles, M., 2024. How to Use 100% of Your Brain. [online] www.betterup.com. Available at: https://www.betterup.com/blog/how-to-use-100-of-your-brain [Accessed 14 December 2024].
