What if you could do some simple brain exercises to get more pleasure in your life? Would you be interested?
What? Exercise my brain? How in the world do I do that?
Good news! For these exercises, you don’t even need to get off the couch! You don’t need to purchase new work-out clothes or shoes. Better yet, there is no gym membership required!
Welcome to the fourth of this five-part series, “Elusive Pleasures.” In this segment, we’ll explore brain exercises to improve our pleasure responses.
As I said before, neuroscientists are our friends! The research they’ve conducted paves the way for us to change the way our brains respond to any challenge. Today we’ll review ten science-backed ways science we can start our internal workout:
1. Develop new interests and rekindle your interest in activities you left off long ago. New neuronal connections can be super-charged by learning new things. This can be as simple as learning to play an instrument, learning a new language, or learning how to crochet. Any novel task can stimulate new neuronal connections in your brain! Choose a pleasurable, interesting activity, and strengthen the pleasure circuitry in your brain!
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2. Read a favorite book aloud with a friend. Yes, reading aloud is different for you, and the process of taking turns hearing the book in your own voice and in your friend’s voice will lay new neuronal connections that enhance the pleasure center in your brain.
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3. Add a new aroma to your favorite activities. By adding an enjoyable scent with an enjoyable activity, more areas of your brain will be stimulated with a pleasure signal. The olfactory system is highly associated with emotional responses, so this one’s an easy exercise! It’s as easy as adding a lavender bath bomb to your warm bubbly bath.
4. Try new foods! Yes, it’s true! Learn about new foods, recipes and seasonings. Ask others about their recipes, how they use the foods you’ve never tried, and give it a try yourself. The pleasure circuit in our brain fires wildly when we’re engaged in an activity that sustains life, and eating is high on this list!
5. While you’re at it, explore the nutritional benefits of foods that help release dopamine in your brain. Dopamine is a neurotransmitter that is associated with pleasure. Foods and supplements that increase dopamine include those rich in L-tyrosine, such as meat, poultry, fish, eggs and dairy. Consider drinking tea, seasoning with turmeric with pepper, supplements like Ginkgo Biloba, and others you’ll find on the list on this site: Think Tyrosine.
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6. Consider probiotics. There’s so much talk these days about probiotics. Some research supports the idea that toxins in our gut from “bad bacteria,” (lipopolysaccharides) actually destroy the brain cells that produce dopamine! Probiotics can rebalance the gut’s bacteria, thus preserving our dopamine-producing brain cells so we can enjoy more pleasure.
7. If you can, engage in a strenuous activity like running for 30 minutes or more. In some people, this releases the body’s natural opioid into the pleasure centers of the brain. This has been known as the “runner’s high.” If you’re not able to engage in strenuous activity, instead do isometric exercises. This involves tightening and relaxing different muscle groups, but not necessarily moving the joints. Hold each contraction five to ten seconds, and do this several times for each muscle group in your body. Include your facial muscles, too! The simple act of smiling (yep, a big, toothy grin) can bring the pleasure response.
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8. Engage senses you don’t use often, such as stereognosis. This is the ability you have to determine what an object is by its feel. For example, place a few objects in a bag. Choose common objects like a paper clip, a spoon, a few coins and a comb. Now, without looking, place your hand in the bag and identify each object by its feel. That’s stereognosis! Have a friend (or your kids) gather items for your bag, and you gather items for theirs. This simple exercise, though it may seem silly, can create and strengthen neuronal connections and increase your pleasure responses.
9. Walk into a store, bank or library rather than doing business by machines. Interacting with other human beings rather than machines and recordings strengthens our neuronal connections and pleasure circuits. Take the time to look these people in the eye, ask how they’re doing today, and really listen. Encourage them, compliment them or express your gratitude for the job they’re doing. Your reward? Enhanced neuronal connections and pleasure responses!
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10. Last, but certainly not least, is for mature audiences only. If you’re over 18, you can read on:
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