Mental Flexibility
Mental flexibility is one’s ability to adapt to changes of environmental factors. This is essentially the definition of a healthy mind (as opposed to one that is rigid and not able to adapt).
So how to develop and preserve mental flexibility?
Take up a new language: Bilinguals have both languages active at the same time, and they can select one language over the other without having to consciously think about it. Bilinguals have the advantage of switching between languages in their life-long experience over monolinguals. This advantage, researchers proposed, can ultimately contribute to increased ability to switch between mental sets.
Increase dopamine levels in the brain: Research suggests that age-related decrease in dopamine activity may contribute to impaired performance on tasks that involve the frontal brain regions, which are responsible for cognitive flexibility. Therefore, habits that can increase dopamine levels can contribute to more mental flexibility.
Do physical exercise: Physical exercise has been shown to enhance the activity of dopaminergic neurons and dopaminergic system. In particular, people who commit to high aerobic exercise (5-7 days/week) showed significant improvements in cognitive flexibility compared to those who did minimal exercise or moderate exercise (3-4 days/week). Researchers also investigated the effect of cardiovascular exercise, group-based exercise (i.e., resistance training and balance training exercise), and flexibility and relaxation exercise on cognitive flexibility. However, no conclusions have been made about whether or not these different types of exercise do contribute to mental flexibility. Just get moving!
Adjust that diet: Foods that can increase the level of dopamine: proteins from beef, chicken, fish, turkey; folate-rich vegetables such as avocado, broccoli, lack beans, etc.; fruits high in tyrosine such as apples, bananas, blueberries, watermelons, etc.; and other foods such as chocolate, green tea, oregano oil.
(Foods that reduce dopamine levels in the long term: additives, artificial sweeteners, junk food, sugar. Another reason to avoid them. I am particularly passionate against artificial sweeteners that not only taste horrible but if consumed regularly, can cause cancer)
Use massage therapy: Researchers recorded a 31% reduction in the level of cortisol, as well as a 28% increase in serotonin and 31% increase in dopamine following massage therapy.
Listen to music: Both listening to music and an anticipation of the activity can lead to an increase in dopamine levels.
Do mindful meditation: Cognitive flexibility was found to be positively related to levels of mindfulness—meditators showed higher levels of mindfulness as well as higher cognitive flexibility. Among Zen meditators, there was much less gray matter volume loss over time, compared to the control group. Interestingly, mindfulness meditation also helps increase dopamine levels in the brain.
