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Ask HN: What lifestyle choices have led to improved cognitive function/memory?

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Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#71

Post by 1001101 »

1001101 wrote: post #13

For me: diet (vitamins, algae oil, a little creatine), sleep (tracked), exercise (HIIT), reading (non-fiction - help build your vocab/mental maps), dual-n-back. There are other tricks that I have heard of like the 'memory palace' [1], or mindfulness meditation, but those I don't think really worked for me personally, YMMV. Have always been interested in nootropics, but I'm a dot the i's cross the t's kind of person,…

Too late to edit, so I'll add a reply: if you really feel like something in your brain is holding you back, you might want to do some tests with a specialist. I know people of all ages who have done this and benefited from the insights. GL.

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#72

Post by Chris2048 »

sul_tasto wrote: post #44
volkfish55 wrote: post #17

Earlier quoted context omitted.

Can you share what programs to look into to start powerlifting?

Starting Strength is an excellent program. Be aware that not all trainers are equal. https://startingstrength.com/ Mark Rippetoe’s book started it all and is an invaluable resource for understanding proper form and how to approach weightlifting - and what to look for if you decide you want a trainer. That said, when I was starting out, I didn’t follow the aggressive weight buildup that many plans suggest. Your muscle…

> Your muscles will respond much more quickly than your joints

Funnily enough, when I tried couch-to-5k it I had to pause to recover from shin-splints aka tendonitis.

Now I've started bouldering more than usual, I'm getting climbers elbow (tendonitis) as well as other pains in the wrist and forearm that are not muscle-related.

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#73

Post by jacknews »

eurasiantiger wrote: post #21
arieswar wrote: post #9

Exercise, specifically following powerlifting programs. It makes me tired so I can sleep without stressing over what I need to accomplish work during the next day. It also makes me crave healthier food. It's a feedback loop, and it makes me sharper mentally. If I skip 1-2 days, I immediately notice the negative effects by the end of the week: cloudy thoughts, less motivation, etc. Powerlifting also gives me goals to…

Do note that these mental effects of powerlifting/strength training are mediated by the concommittant increase in circulating endogenous opioid peptides. These people are effectively using and getting dependent on opioids. While it may seem healthy at first, the cravings for more lifting can increase until one cannot control themselves any more, leading to constant overtraining, muscle/skeletal injuries, and eventual…

I have no idea how to view upvotes/downvotes on other posts or my own, but I see this one is greyed out, which I guess means it was downvoted by someone.

Since I don't see a reply explaining why, and it's at least an interesting point of view, I upvoted it.

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#74

Post by jacknews »

throwaway22032 wrote: post #47
eurasiantiger wrote: post #21

Earlier quoted context omitted.

Do note that these mental effects of powerlifting/strength training are mediated by the concommittant increase in circulating endogenous opioid peptides. These people are effectively using and getting dependent on opioids. While it may seem healthy at first, the cravings for more lifting can increase until one cannot control themselves any more, leading to constant overtraining, muscle/skeletal injuries, and eventual…

Er, yeah, literally all of life is chemically mediated. Your love for your family is chemically mediated, as is your desire to eat food or get out of bed in the morning.

I guess their point is that in this case the chemicals are addictive.

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#76

Post by jarbus »

Borrible wrote: post #38

Since you are not these people you think to have a better memory than you, shouldn't you first try to figure out why you should have the same memory as you think "some" people have, and then what the reasons might be that you don't? By the way, how do you know that these others have a better memory? Anecdotes and subjective impressions? Apart from that, there is nothing better for an otherwise mentally and physically…

Mostly anecdotes. My girlfried and I maintain a very similar schedule, yet she remembers details from months ago from events that I need to be reminded even happened. Books too, I'll read an entire book and really struggle to recall more than a few details that stuck out the most. In general, I know that my memory could be a lot better than it is. Sleep is fine, exercise is decent, and diet... well that could be improved. Thanks for the response!

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#78

Post by jarbus »

keiferski wrote: post #43

I know you said that you aren't looking for something like Anki, but: if you want to improve your general memory, there is really no better method than spaced repetition. It doesn't need to be Anki or even a software program; the Leitner system, for example, just uses basic flash cards. https://en.wikipedia.org/wiki/Leitner_system I liken a spaced repetition system to any other tool that helps you improve basic funct…

I found myself resorting to memory-palace-like approaches when doing anki in the past, which almost felt like cheating. I didn't keep up with Anki, but definitely felt my ability to remember new vocabulary improved as I learned new words. I don't recall general recall improving, but maybe that comes later down the line.

Sleep/exercise has been fine, diet could use some work. Maybe another crack at spaced repetition is the answer.

Re: Ask HN: What lifestyle choices have led to improved cognitive function/memory?

#80

Post by kkielhofner »

arieswar wrote: post #9

Exercise, specifically following powerlifting programs. It makes me tired so I can sleep without stressing over what I need to accomplish work during the next day. It also makes me crave healthier food. It's a feedback loop, and it makes me sharper mentally. If I skip 1-2 days, I immediately notice the negative effects by the end of the week: cloudy thoughts, less motivation, etc. Powerlifting also gives me goals to…

I second weight resistance training but emphasizing “powerlifting” probably isn’t the best initial or long term approach.

Find a good trainer (there are A LOT of bad trainers out there) and start working through a routine with simple movements (literally hinge movements).

I’ve been lifting weights for almost my entire life with supervision and coaching by trainers that are former NCAA athletes and Army Special Forces (Green Berets) and I’m still not completely comfortable with complex movements approaching any challenging weight.

I’ve drastically increased strength, avoided plateaus, benefited from increased focus, emphasis on diet, higher resting metabolic rate and the resulting body fat composition benefits while not experiencing a single injury.

Injuries are devastating, especially for beginners and even more so for beginners starting later in life.

Speaking of injuries, I’d question starting with CrossFit as has been mentioned by others in this thread. Like trainers there are a lot of bad “boxes” out there and until you learn the basics and your limitations I’ve been to many CrossFit gyms where the experience, fitness level, and routines have been downright terrifying to witness. I’m convinced that many of the horrors I’ve seen have resulted in people suffering debilitating injuries. Having a beginner fresh off the “couch” be encouraged to stack up weight while doing their first ever snatch (or whatever) is criminal IMO.

Also - remember your heart! I run a 5k (in intervals) at least once a week to not only make sure I can still do it but also to experience the resulting benefits from what is essentially HIIT training. I also believe that as humans running is essentially in our DNA (as bad as the mechanics are - knees, etc). Of course this is another aspect to work on in terms of technique and equipment (shoes).

There are also ways to do HIIT combined with low to moderate resistance training but that’s a bit more involved.

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