6 Simple Brain Games That Will Make You Feel Stronger, Happier, and More Resilient

Try these games that tap your innate genius to build a happy and resilient brain.

In the summer of 2009, I got a concussion. It didn’t heal properly, and after 30 days, I still had constant headaches, nausea, and vertigo. My doctor told me I should avoid triggering my symptoms. That meant no reading, no writing, no running, no video games, no work, no alcohol, and no caffeine. I joked to my doctor at the time, “In other words, no reason to live.”

There was truth in that joke. I didn’t know it then, but suicidal ideation happens with many traumatic brain injuries, and it happened to me. My brain started telling me, Jane, you want to die. This voice became so persistent that I started to fear for my life.

And then, 34 days after I hit my head, I had one crystal clear thought that changed everything: Either I am going to kill myself or I’m going to turn this into a game.You see, I knew that when we play games, we tackle challenges with more creativity, more determination, and more optimism. I knew this because I’d been the first person in the world to earn a PhD studying the psychological strengths of gamers—and how those strengths can translate to real-world problem solving.

So I created a simple recovery game called Jane the Concussion Slayer. To win the day, I invited my twin sister, Kelly, to call me once daily and give me a quest for the next 24 hours. The first quest she gave me: “Look out the window near your bed, and tomorrow, tell me at least one interesting thing you saw.”

I don’t remember what I saw that day, but I do remember I felt like I had a purpose. And when I told my sister that I had succeeded, I felt fantastic. Within days, the fog of depression went away. It wasn’t a miracle cure for the cognitive symptoms; they lasted more than a year, and it was the hardest year of my life. But even while I was in pain, I stopped suffering.

Taking purposeful action every day sparks your motivation and expands your sense of what you’re capable of. Every time you set your mind to do something—and then do it—you remind yourself of the power you have over what you do, think, and feel.

But don’t just take my word for it. Here are six simple quests you can try right now to feel just a little better.

 1. For an Open Mind, Play: Palms Up

What to do: Hands open, turn your palms to face the ceiling, and count to 15. Before you finish, you should start to notice a more open mind-set.

Why it works: Researchers credit a phenomenon called embodied cognition for this powerful mind-body effect, in which our brains take mental cues from physical gestures. When we offer someone a helping hand, ask for help, or prepare to receive something, our palms are upturned; when we reject something or push someone away, our palms face out. Thousands of years of these human interactions may leave us biologically primed to draw openness from upturned palms.

2. For More Willpower, Play: Muscle Up

Need to resist an impulse? Want to steel yourself to do something difficult? Here’s how to get instant mental resilience.

What to do: Squeeze one or more muscles as hard as you can for five seconds. Any muscles will work—your hands, biceps, abs, buns, calves. The more muscles you tense up, the more mental strength you’ll summon.

Why it works: As with “palms up,” the brain looks to the body for cues here. A strong body cues a strong brain, making it easier to muster courage or stick to resolutions.

3. For Closer Friendships, Play: Plus One

What to do: Send a text or an e-mail to someone who might be surprised to hear from you, asking, “On a scale of one to ten, how is your day going?” If he or she messages back a number, reply, “Is there anything I could do to move it from a six to a seven?” (or “from a three to a four,” etc.).

My friend Michael, a philanthropist and an entrepreneur, poses these questions to almost everyone he talks to. After a while, I realized it’s awesome. Consider this reply from my friend Chris after I sent him the “one to ten” question: “Better now that you asked. Truly makes a difference. Was a five, just became a seven.”

Why it works: This trick is an easy way to reconnect with old friends, and as with online games, you don’t have to be face-to-face to do it. By offering to make someone’s day plus-one better, you’re communicating that you care and that the person can count on you for support.

4. For A Mood Boost, Play: Prediction

What to do: Make a prediction about something—anything—that you can personally verify the outcome of in the next 24 hours. It can be big or small, silly or serious. Just make a prediction—and see if you’re right!

Why it works: Making a prediction is one of the most reliable ways to prime the reward circuitry of the brain. “Every prediction you make triggers an increase in attention and dopamine,” says neuroscientist Judy Willis, MD. That’s because every time you make a prediction, two highly rewarding outcomes are possible. You might be right—which will feel good! Or you might be wrong—which will give you information that will help you make a better prediction next time. In fact, “the dopamine boost is often greater when you learn something new and useful than when you succeed,” Dr. Willis says.

 5. To Feel More Positive, Play: Superhero

What to do: Take at least two full minutes to list everything you can think of that describes superheroes in general: what motivates them, how they treat others, what they do in the face of danger, etc. For the biggest impact, write down your answers or record them with your phone.

Why it works: Psychologists know that when we’re asked to think about the positive traits of a particular group, we invariably compare ourselves with the group—and in a phenomenon known as positive bias, we usually start by looking for similarities. MIT and NYU researchers found that study participants who made a superhero list were far more altruistic afterward. When asked to tutor local youth, twice as many participants who thought about heroes volunteered as participants who did not; they signed up for double the hours to boot.

6. For Instant Relaxation, Play: Power Breath

What to do: Breathe in while you count slowly to four. Exhale while you count to eight. Repeat for one minute. The trick is to always exhale for twice as long as you inhale. Try it now.

Why it works: Breathing at this rhythm increases your heart rate variability—the slight differences in time from one heartbeat to the next. In the long term, high heart rate variability protects against stress, anxiety, and pain. In the short term, it shifts your body from an anxious state to a calm-and-connected one. Muscles relax, heart rate decreases, and your mood improves. In other words: You’re ready to win the day.

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8 Unexpected Reasons You’re Always Thirsty

Feeling parched all day long? Check out these reasons why you might always be reaching for a glass of water.

Your diet has too much salt in it

Salt pulls water out of cells and forces the body to conserve as much water as possible, which is why you urinate less when you eat too much salt. The water-deprived cells send a chemical message to the brain asking for more water, and you start to feel thirsty. Cut down on your salt intake and make sure you’re drinking enough water. Here are other signs you're eating much sodium.

You took a morning walk

“You’re going to need to drink more on days when you sweat more,” says Peter Mayock, MD, medical director of the West Town Adult Clinic of the Eric Family Health Center in Chicago. When you exercise, you lose fluids through sweat, and if you don’t replace that fluid, you could end up dehydrated. There isn’t one formula as to how much you should be drinking, but Mayock says listen to your body. Here's why morning exercise will make you thinner.

You’ve been out in the sun for too long

Now that summer’s finally here, you spend more time in the great outdoors whether it’s in a park, on a beach, or in your backyard. Even if you’re not running around, you can still become dehydrated, especially in the hot sunlight. If you know you’re going to be outside all day, make sure you have a water bottle handy.  Here are other signs you've gotten too much sun.

You might have diabetes

Some patients mistake dehydration for diabetes. “With dehydration, your body wants to preserve liquids,” he says. “With diabetes, the sugar is spilling and forcing you to urinate more often.” Dr. Mayock says most of his patients exhibit three signs of diabetes: excessive thirst, excessive urination, and blurred vision. If you’re experiencing all three, talk to your doctor about your concerns. These are other silent signs you may have diabetes.

You have xerostomia, better known as dry mouth

Some rare conditions, Dr. Mayock says, do cause dry mouth. When the saliva glands in the mouth don’t produce enough saliva, you may feel you need to drink more water to get rid of the feeling. If your feelings of dry mouth persist, visit your doctor for more information. Check out these clever ways to stay hydrayted.

You could be anemic

Your body relies on healthy blood cells to carry blood throughout the body. Mild anemia usually won’t cause excessive thirst, but if your condition worsens, you may feel thirsty as well as worn out.

Your medication is drying you out

“There are a number of medications that affect your mouth and can make you have a dry mouth,” Mayock says. For example, both anticholinergics and diuretics for high blood pressure list dry mouth as a potential side effect. Again, talk with your doctor if your thirst is concerning you.

You miscounted how many glasses of water you’ve had

“The number-one cause of thirst is just not drinking enough water,” says Dr. Mayock. For his adult patients, Mayock recommends drinking one glass of water with each meal and two in between meals. If it helps, set an alarm on your phone and have it go off once every two hours. This will be your reminder to either drink a glass of water or down what’s left in your water bottle and fill it back up. Check out these tips that guarantee you'll drink enough water.

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6 Wondrous Things That Happen to Your Body When You Listen to Classical Music

Classical music is more than just pleasant background noise; it may actually make you healthier. Here’s how Mozart and Vivaldi could help you become smarter, healthier, and even get a good night’s rest.

Classical music eases pain

Saying goodbye to pain could be as easy as cuing up your favorite music app. Research has shown that music can be effective at decreasing pain among surgical and cancer patients. A 2006 study found that groups with chronic pain who listened to music reported feeling less pain and more power over their depression and disability than those who didn’t. Researchers suggest that music empowers patients recovering from surgery and even encourage nurses to use it as a rehabilitation tool.

Classical music lowers blood pressure

A study published in the Journal of Health Psychology found that participants who listened to classical music had significantly lower blood pressure levels than participants who did not hear any music. Researchers believe that listening to music may help your heart recover from stress, decreasing blood pressure as a result. Here are other surprising things doctors won’t tell you about healthy blood pressure.

Classical music makes you more emotional

Listening to music might inspire even the most apathetic person to crack a smile. Researchers at Southern Methodist University observed volunteers while they wrote about the most significant event or experience in their lives. They found that participants who had classical music in the background while writing became more emotionally vulnerable and more willing to disclose information than those who didn’t. And these benefits extend beyond the page; being more aware and in control of your emotions is a great way to maintain better, healthier relationships.

Classical music helps you sleep

Classical music can be an easy home remedy for restless snoozers. A 2006 study found that students with sleep disorders slept better when they fell asleep to classical music than those who didn’t conk out to music. Try music that has a regular rhythm, low pitches, and tranquil melodies, qualities that are believed to be most effective in improving sleep quality. If you still wake up exhausted after a full night’s sleep, it may be a sign you’re not sleeping deeply enough.

Classical music may make you smarter

In 2001, subjects who listened to Mozart’s sonata for just 10 minutes displayed IQ scores that were nearly 10 points higher after the study than before. Researchers explained that classical music is believed to enhance the brain’s spatial temporal reasoning, or the cognitive understanding of how items or pieces can fit into a space. True, the “Mozart Effect” is controversial. Others are skeptical of these findings, citing the need to consciously appreciate the music to reap its benefits. Still, it can’t hurt to switch on a little baroque music during your daily commute.

Classical music improves your memory

Next time you need to study for a big test or presentation, make Beethoven your companion. In a study published in Learning and Individual Differences, one group of students listened to a one-hour lecture where classical music was played in the background, and the other group heard the lecture with no music. Those in the first group scored significantly higher on a quiz than the second group. Researchers believe that the music made students more receptive to the information, allowing them to store and recall it more efficiently. Check out these daily habits of people with good memories.

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7 Clear Signs You Need to Move More

Yes, exercise can help you lose weight, but you’ll be surprised at how many other ways it can radically improve your health and well-being.

You're suddenly experiencing pain

We’ve all had one of those mornings—you wake up and your lower back, knee, or shoulder is suddenly aching. But while you might be tempted to wait it out, certified personal trainers Jim Karas and Michelle Blakely suggest getting your body in motion. Just moving your muscles, loosening your joints, and getting blood pumping to that area of your body can be enough to lessen the pain, Karas says. Even clients who have faced longer-term pain, like that which comes with rheumatoid arthritis, have improved their daily movement and ability to do chores by getting regular exercise. After your workout, chow down on one of these foods that fight pain naturally.

You're constantly fatigued

If you’re tired all the time, even with adequate food and sleep, maybe all you need is to move a bit more. It may seem a bit counterintuitive, but a study from the University of Georgia showed that just 20 minutes of moderate-intensity aerobic exercise three times a week increased energy levels by 20 percent. Researchers said the findings showed how exercise directly acts on the central nervous system to decrease fatigue, in some cases as much as 65 percent, according to the New York Times. “I like to tell my clients that an object in motion stays in motion,” says Chicago-based personal trainer Traci Mitchell. “It’s kind of like getting that big boulder of motivation moving, and once it gets moving, your energy increases.” Here are more tricks to beat fatigue naturally.

You're stressed

“Stress levels have never been higher,” Karas says, and statistically, he is right. Researchers at Carnegie Mellon University showed that stress increased 18 percent for women and 24 percent for men from 1983 to 2009. We’re more worried about finances, constantly bombarded by media and information, and too busy to decompress—and that stress could be making us sick. But just walking, running, or strengthening your body for 20 to 30 minutes three to four times a week is enough to significantly decrease your anxiety, and research shows that adding in music makes that exercise even more effective in fighting stress. “If you’re dealing with a difficult decision, probably one of the best things you can do, whether it’s personal or business, is to get out and put your ear buds on,” Karas says.

Your hormones could use some TLC

Exercise is an excellent way to help regulate your hormones, and you’d be surprised at how much that can impact how you think, look, and feel. For example, boosting your testosterone levels, which can be done through exercise, helps increase your metabolism, maintains youthful-looking skin, and keeps your brain functioning properly, according to Karas.

Your digestion is out of whack

A 30-minute run or brisk walk will do more than just increase your appetite for dinner; it will help you digest your dinner, too. Aerobic exercise quickens your breathing and heart rate, which in turn improves the contraction of your intestinal muscles. As a  result, your digested food passes more quickly through your intestines and out of your body, decreasing constipation. Moving in whatever method (walking, running, swimming, dancing, and even stretching or yoga) will help with digestion.  Enhance the healthy belly benefits your workout by adding foods that boost good gut bacteria to your diet.

Your time-management tricks are failing you

Personal trainer April Sutton says a lot of her clients approach her for assistance when they feel like they’ve lost control over how they structure their time due to overwhelming work and family commitments. “They can’t really think for themselves outside of their jobs because they’re so burnt out,” says Sutton. Trainer Michael Moody has clients prioritize exercise, and think about how other habits (how they eat, sleep, and how much they sit at work) can impact how they feel when they exercise. Becoming “human scientists of their body” helps people better understand how their lifestyles can impact their health, Moody says. From there, it’s a matter of correcting bad habits, and continuing to put aside time to exercise regularly. Besides exercise, successful people do these things after work.

You're not sleeping well

If you’re having trouble nodding off or staying asleep at night, you may need to move a bit more during the day. In a study published in the journal Sleep Medicine, researchers at Northwestern University found that insomniac middle-aged and older participants who exercised and were taught to sleep in a cool, dark room and go to bed at the same time each night got 1.25 more hours of sleep nightly than those who did not participate in physical activity. Whether you have chronic insomnia or you just haven’t been sleeping well lately, getting some aerobic activity in during the day will probably help you catch more Z’s at night. Here are some signs you're not sleeping deeply enough.

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Whoa: This Mini Workout Cuts Neck Pain By 50 Percent

Cure neck pain caused by sitting at a computer all day with five simple exercises.

The workout that nips neck pain in the bud

If you spend much time hunched over a computer, there’s a good chance you’ve experienced pain in the trapezius—the muscle that extends from the back of your head, across your shoulders, and down your back. Research offers a simple, effective remedy: five exercises that cut pain by more than 50 percent among women with tight neck and shoulder muscles. These are sneaky reasons your neck suddenly hurts. The workout: For each move, perform three sets of 12 repetitions, gradually increasing the weight as you get stronger.

Shrugs

Stand with a 15- to 25-pound weight in each hand, arms at sides. Lift shoulders up toward ears and lower slowly.

One-arm row

With right knee on bench, lean on right hand. Slowly raise left elbow to bring a 12- to 20-pound weight to chest level; lower slowly. Switch sides; repeat.

Upright row

With a 4- to 10-pound weight in each hand, raise weights to middle of chest, keeping them close to body. Lower slowly.

Reverse fly

With a 2- to 5-pound weight in each hand, bend forward to a 45-degree angle. Elbows slightly bent, lift weights to shoulder height; lower slowly.

Shoulder abduction

With 5- to 8-pound weights in each hand and elbows slightly bent, lift weights until arms are parallel to floor. Lower slowly.

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Ginseng Benefits: How It Heals

Wars were fought over this ginseng, which has the power to boost immunity and enhance physical and mental performance.

Few herbs are as highly prized as ginseng. Wars were fought over it in China, where it has been used for 8,000 years. Today, a single root of wild Panax ginseng can command as much as $50,000. Of many ginseng variants, three are in common use. Asian/Korean ginseng (P. ginseng) and American ginseng (P. quinquefolius) are considered “true” ginseng, while Siberian/Russian ginseng is a more distant relative. The two Panax varieties may be white (the dried, unprocessed root) or red (the steamed, heat-dried root, thought to be pharmacologically more active). The uses of all three are primarily based on ginseng’s reputation as an “adaptogen” that boosts immunity and enhances physical and mental performance.

How Ginseng Works

Now widely cultivated, ginseng has been the subject of thousands of studies. The active constituents in the two Panax types are called ginsenosides, which act on the central nervous system. Research suggests that American and Asian ginseng boost the production of protective antibodies that help the body resist infections such as flu, the common cold, and other respiratory illnesses; Asian ginseng may also offer some protection against cancer and speed recovery after treatment. Siberian ginseng, which can help combat flu and herpes viral infections, contains substances known as eleuthorosides that stimulate the immune system, encouraging the body to produce protective T-cells.

Various studies show that ginseng may boost memory and concentration and combat fatigue. Two specific ginsenosides—Rb1 and Rg1—are thought to be responsible for improving cognitive function. Ginsenosides may also combat male impotence by reducing blood levels of the protein prolactin, which can cause erectile dysfunction. Asian ginseng appears to increase sperm levels and motility, as well as boosting sex drive; Korean red ginseng may also boost sexual arousal in women.

How to Use Ginseng

Many different types of ginseng are available in whole root, extract, powder, tablet and capsule form. You can also buy ginseng tea. Check to ensure you have the desired herb and follow label instructions or take as professionally prescribed.

Safety First

Though considered generally safe, Panax ginseng may interact with diabetes medications, antidepressants and the blood thinner warfarin, and may enhance the effects of flu vaccines. Ginseng has not been widely tested during pregnancy or breastfeeding so it is best avoided or used only under medical supervision during these periods.

Where to Find Ginseng

Varieties of ginseng are available in health food stores, some pharmacies or from a qualified herbalist.

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