Table of Contents
Introduction
The brain controls everything we do, from bodily functions to enabling our lives, our minds, and our innovation, to movement reaction time.
Although an adult’s brain measures just three pounds, it uses 20 to 30% of our calories and half of our oxygen to feed the billions of connected neurons that control every aspect of our daily lives.
Often times, we are unaware that the brain needs nourishment and repair to function optimally. This is a defect in any quantity that can affect responsiveness. Fortunately, there are many ways you can help your brain and improve reaction time.
The following tips can help improve reaction time in adults.
1. Go to sleep!
There is an important connection between sleep and the brain. Our bodies are designed to work/relax in a way known as the circadian rhythm.
Sleep is when the brain uploads and processes the day’s information. As information is processed and stored, the brain can better understand and observe decisions, which can play an important role in waiting for us to respond quickly to stimuli.
The University of Texas at Austin observed the reaction time and decision-making process of a group of West Point students who were resting well compared to the group who were not sleeping. The accuracy of the low-sleep group decreased 2.4% from baseline, while the well-rested group saw a 4.3% improvement – a significant difference between the two groups.
2. Support eye health
Analyzing, interpreting, and reacting depends heavily on visual representation. While it can be effective in providing the eyes with the nutrients the eyes need, it can have a positive impact on speed and reaction times.
Two important factors in helping eye health are the carotenoids lutein and zeaxanthin.Carotenoids are natural orpiments commonly used in colorful fruits and vegetables.Zeaxanthin and lutein are found in the brain in the first year of life.
The University of Georgia found that the addition of lutein and zeaxanthin improved visual acuity and saved 10% time.
In the real world, by increasing the availability of these two carotenoids, baseball players can identify more and respond faster to a ball, reduce movement time, and initiate transportation by 10%.
3. Commune with nature
As we move further into an urbanized world with technological advances, our brains take on the task of identifying and responding to an increasing number of stimuli. But over-stimulation leads to brain weakness and decreased function. It requires more food and rest to recover from the information rush.
A new area of science – environmental neuroscience – is studying how the influence of nature can have positive effects on brain function.
This area of mental rehabilitation shows that the brain’s response to stimuli occurring in natural environments, such as forests, have regenerative effects that improve mental health.
Unlike urban conditions, it requires a regular response to highlight areas of the brain that are responsible for recognizing and reacting to objects.
4. Pick a sport and practice
What exactly do you want to improve your reflexes for? If it’s for a specific sport, you’re off to a good start.
Perhaps you want to be the star goalie at your Thursday afternoon game, or maybe you have taken up boxing and would prefer not to get hit in the face. The more specific an action, the better. Above all, the cliche holds good: practice makes perfect.
Reaction time tends to be an involuntary response, so you need to develop your muscle memory and make those reactions second-nature. If you don’t put the work in, you won’t see any results.
5. Caffeine in moderation
Caffeine is a popular stimulant and has long been associated with alertness. The effects on the mind and body are well documented. Over 80% of American adults still use caffeine. But how exactly does caffeine work?
Caffeine stimulates the release of the hormone adrenaline, which causes the fight or flight response
The release of adrenaline increases pupillary dilatation, affects how much oxygen is delivered to the brain, affects how much blood is directed to the muscles, and sends neurological signals to the body to prepare for the action.
All of these answers are intended to promote alertness and reaction time. Interestingly, caffeine has been shown to affect reaction time not only during physical activity, but also in non-sporting situations such as driving.
6. Use your loose change
You can use your spare pennies to speed up your reaction time. Move your hand, palms down, towards the floor and place a coin on your knuckles. With your arm outstretched, toss the coin up, then try to catch it with the same hand. If this is too easy, add more coins.
7. Be active
The way your muscles engage affects the brain too. They activate the central nervous system, which supports new nerve connections and restores and repairs existing ones. Physical activity increases blood flow to the brain and provides oxygen and glucose for energy.
Exercise is associated with speed of mental processing, as well as improved recall and memory.
A recent Canadian study found that even in sedentary adults, a 12-week exercise program consisting of strength training two days a week and interval training one day a week, resulted in a 4% improvement in cognition and an improvement in reaction time by 5%.
8. Hydrate
The brain consists of 75-80% water, so even 2% dehydration can negatively affect cognitive performance and reaction time. When we are dehydrated, the brain shrinks, which affects our ability to process, predict, and react.
Although the effect of hydration on physical activity is well documented, research also shows that inadequate hydration limits brain function and reaction time. If you are thirsty, you may have already reached the critical dehydration threshold of 2%.
Researchers in the UK gave adults (mean age 30) multiple mental tests that required quick decision-making and focus. Half of the participants were given a granola bar, while the other half were given a granola bar and water to drink when thirsty.
The most significant improvement in performance – 14% increase in reaction time – came from those who drank three glasses of water before completing the mental tests.
What Foods Improve Reaction Time?
Some studies have shown that consuming 20 mg of dietary zeaxanthin, a nutrient commonly found in brightly colored fruits and vegetables, may improve reaction time by up as much as 10%. Paprika, a type of spice, happens to contain high levels of zeaxanthin.
Conclusion
Your brain is your most important ally for optimal physical and cognitive performance. Your brain needs extensive support so that you can react quickly, evoke lasting memories, and focus on your tasks, while coordinating your muscles to fire and move quickly.
Taking the time to create a daily routine to support your brain is key to optimizing your overall mental performance and physical reaction time.
References
http://medind.nic.in/jaw/t14/i2/jawt14i2p119.pdf
https://www.scientificamerican.com/article/bring-science-home-reaction-time/