| You probably have heard many times "Use it or Lose | | | | may be ideal. Learning a complex skill such as learning |
| it", on the importance of mental stimulation to keep | | | | the piano helps train and develop some parts of the |
| our brains active with activities such as reading or | | | | brain. Well-designed training programs may help train |
| doing crossword puzzles. | | | | and develop other parts. Defined as the structured |
| The question is, what exactly is mental stimulation? | | | | use of cognitive exercises or techniques aimed at |
| and, is all mental stimulation the same? is doing your | | | | improving specific brain functions, brain training |
| first crossword puzzle the same as doing crossword | | | | includes a range of research-supported techniques or |
| puzzle number one million? | | | | approaches, such as cognitive therapy and |
| The answer: it's not all the same. Real mental | | | | meditation, along with the most popular brain fitness |
| stimulation or "brain training" is different from "easy", | | | | software. |
| routine, mental activity. | | | | An example: Why Meditation is Brain Training |
| Let's take the example of physical activity. There is a | | | | You may be wondering what meditation has to do |
| clear difference between physical activity and | | | | with brain training. In fact, meditation has been shown |
| physical exercise. Physical activity occurs whenever | | | | to improve specific cognitive functions such as |
| we move our body or engage in a leisure activity | | | | attention. As such it can be considered as a brain |
| that involves moving our body (e.g., playing pool). | | | | training technique. |
| Physical exercise (e.g. jogging) refers to the repeated | | | | A number of studies have compared people who |
| and structured activity of particular parts of our | | | | practice meditation to people who do not. The |
| bodies. Both physical activity and physical exercise are | | | | problem with these studies is that people in both |
| good, but it is exercise the one that helps build | | | | groups can be very different. Thus the benefits |
| muscle and improve functionality. | | | | observed in the group practicing meditation could be |
| Similarly, mental exercise (you can also call it "brain | | | | due to other things. |
| training"), goes beyond mental activity. Mental activity | | | | Recently, a more controlled study was conducted |
| takes place whenever one is awake, ranging from | | | | that showed a specific effect of meditation on |
| merely day dreaming to reading a book or learning a | | | | attention. In this study, Posner and his colleagues |
| new language. Mental exercise or brain training refers | | | | (2007) randomly assigned participants to either an |
| to the structured use of cognitive exercises or | | | | Integrative Body-Mind Training (IBMT) or to a |
| techniques. Its aim is to improve specific brain | | | | relaxation training. Both trainings lasted 5 days, 20mn |
| functions. | | | | per day. IBMT is a meditation technique developed in |
| Understanding the difference between mental activity | | | | China in the 1990s. It stresses a balanced state of |
| and mental exercise is crucial. For instance, many | | | | relaxation while focusing attention. Thought control is |
| people feel that they are doing the best for their | | | | achieved with the help of a coach through posture, |
| brain after having completed their daily puzzle. | | | | relaxation, body-mind harmony and balance. The |
| However crossword puzzles challenge a relatively | | | | results of this study showed that after training, |
| narrow range of cognitive skill and thus stimulate only | | | | participants in the IBMT training group showed more |
| a limited range of brain regions. A 1999 study showed | | | | improvement in a task measuring executive attention |
| that increased amount of experience in doing | | | | than the control group. The IBMT training also helped |
| crossword puzzles does not modify the effect of | | | | reduced cortisol levels caused by mental stress. |
| age measured in tasks requiring vocabulary and | | | | Styles of meditation differ. Some technique use |
| reasoning (Hambrick et al.,1999). Crosswords puzzles | | | | concentration meditation, mantra, mindfulness |
| generate mental activity but they do not constitute a | | | | meditation, while others rely on body relaxation, |
| brain training program! | | | | breathing practice and mental imagery. It is not |
| This points out to the key word in brain training: | | | | known so far what aspects of meditation or which |
| variety. One needs a variety of challenging exercises | | | | techniques are the best to train one's brain. Scientists |
| in order to stimulate the whole brain. Recent | | | | are researching what elements of meditation may |
| recommendations made by a panel of experts | | | | help manage stress and improve memory. For |
| reviewing a poll by the American Society on Aging | | | | instance, Dr. Andrew Newberg is currently conducting |
| (2006) stated: "A single activity, no matter how | | | | a study where 15 older adults with memory problems |
| challenging, is not sufficient to sustain the kind of | | | | are practicing Kirtan Kriya meditation during 8 weeks. |
| mental acuity that virtually everyone can achieve." | | | | Preliminary results in terms of the impact on brain |
| Even if one's goal is to improve memory functions, | | | | functions seem promising. |
| other brain functions need stimulation to achieve that | | | | In summary, yes, "Use it or Lose It", but please |
| goal. For instance, attention and concentration are | | | | remember that not all ways to use our brains are the |
| essential to good memorization. | | | | same. |
| Systematic brain training programs can be designed | | | | It may be time for a new saying: "Exercise it and |
| to lead to brain change in a more efficient way that | | | | Improve It". |
| random daily activities may. A combination of both | | | | |