There are many ways that daily routines might actually help the cognitive brain. In an Instagram reel, neuroscientist Jules has recently emphasised a few practices that might easily be implemented in the seemingly monotonous exercise of brushing your teeth. Such practices aim to do multiple things with the brain in order to build cognitive strengths such as neural plasticity, cognitive balance, and cognitive control – all of which work towards the prevention of dementia. Not many people are aware that the prevalence of cognitive decline is on the rise across the planet.
3 simple habits while brushing that stimulate the brain
Jules describes how simple activities, both mentally and physically, are enough to maintain this functionality. “Here are three things you can do while brushing your teeth that might help you prevent dementia,” she says. These activities are aimed at stimulating different parts of the brain and can be described as follows:
- You should do the brush with your non-dominant hand to break the habit of operating in autopilot mode and make more neural
- Stand on one leg while brushing to activate the balance and kinesthetic systems to improve coordination
- Experiment with the reverse letter-number series, reversing the sequence from Z-26 to A-1. The goal is to challenge working memory
1. The brain benefits of brushing with your non-dominant hand
Brushing with the non-dominant hand makes even the simplest task a mental activity. “This allows us to get out of autopilot and create new pathways in our brains, which leads to neuroplasticity and building cognitive reserve,” explains Jules. When the less dominant hand is used, one has to focus more on each movement that has to be coordinated and performed. This exercise strengthens the lesser-used pathways of the brain. Studies indicate that practising tasks with the non-dominant hand increases dexterity and activity of the frontal and parietal lobe regions of the brain. These regions play a vital role in tasks that require strategy and focus.
2. How brushing on one leg can support cognitive ageing
Adding balance exercises to the brushing activity introduces a physical component to cognitive engagement. “One should brush the teeth standing on one leg. This tests our balance and proprioceptive systems. It is our brain’s sense of movement and position in space,” Jules continues. The physical act of balancing demands not just minor adjustments from balance-related muscles but also engagement of areas in the brain where motor function programming occurs. According to a study published in Age and Ageing, balance enhances cognitive function, and people with strong balance capabilities always have healthy cognitive capabilities. People with weak balance capabilities always have a high risk of cognitive impairment. This activity, therefore, combines physical brain function with the activity of brushing.
3. Why reversing letters and numbers gives your brain a workout
Engaging the brain with challenging mental activities can improve the function of working memory and the brain’s executive components. Jules suggests the activity of reversing the recitation of the letters and numbers backwards, from Z-26 all the way backwards to A-1. “This, in itself, is quite a mental workout because the brain has to coordinate the reversed sequence of two things simultaneously, which not only takes a toll on our attention but also on our working memory and overall executive function,” she explains. Engaging in the mental activity described above, while switching one’s balance from one leg to the other, as Jules advises, makes for a double task, further increasing the level of brain engagement with the activity. Research in the aspects of cognition has demonstrated the efficiency of double-task activities, which mix physical activities with mental activities, in keeping the mind alert and in cultivating the brain’s neural pathways with ageing, and improving memory and decision-making functions of the mind.
How to fit these brain habits into your daily brushing routine
“The real benefit of these practices is their simplicity and repetition. These practices can easily be slotted into an already existing routine, and no extra hardware or time is needed. ‘If you do it while balancing on one leg, you’re making a dual task, which is great for helping our brain stay sharp as we age,’ Jules explains. “Incorporating these minute practices into the already existing brushing routine can help the brain remain alert and active,” suggests Jules, who suggests the following ways to bring these practices into routine:
- Alternate between using one hand and then switching to the other hand each time you brush
- Progressively increase the time spent on one-legged balancing
- Engage in experimentations like Reverse Sequences or Arithmetic Operations when brushing the teeth
How much impact can small daily habits really have on brain health?
Although these exercises for brush times are not a substitute for other lifestyle changes, such as exercise or socialisation, there is evidence for their effectiveness as supplementary techniques for cognitive support. Small, incremental changes that require both cognitive and motoric effort may go toward promoting neuroplasticity or cognitive reserve. For example, Jules points out the importance of regular practice, saying these practices help “build new neural pathways” by encouraging the brain to remain flexible as it “helps us form new neural connections.” Observations based on the evidence for beneficial effects include:
- Enhanced coordination and balance are linked to reduced risk of mental decline
- Improved working memory and executive functioning using dual tasks
- Activation of underactive pathways in the brain, building cognitive resilience
- Higher levels of attention and concentration during daily activities
What one finds so fascinating about these habits is that they take an activity as mundane as tooth brushing and turn it into a defined cognition and physical activity exercise. Although easy to implement, the overall effect that these habits may have when combined with overall lifestyle modifications to retain cognition is quite substantial.Also Read | Your hair might be warning you about these health issues
