It is usually associated with reading with intellectual development and with a hobby. But this ancient practice goes further: it offers numerous health benefitssome of them little known to most people.
From the improved brain function until the stress reliefimmersing yourself in a good book can be both an exercise for the mind and a balm for the body.
The books can be read at different formatsfrom paper, e-book (e-book) and audiobooks. Different electronic devices can also be used to read digital books, such as computers, mobile phones, e-readers and tablets.
According to a report from the World Health Organization (WHO)among the cultural activities that benefit both physical and mental health is reading. In any format and length, books can be magnificent allies in the search for a healthier life, balanced and conscious.
Reading provides significant contributions to health. According to experts from the Institute of Cognitive Neurology (INECO)reading has numerous neuroscientific benefitswhich positively impact the functioning of the brain.
- Brain stimulation: Reading is an exercise for the brain that stimulates neuronal activity, strengthening synaptic connections and improving cognitive functions. This intellectual activity can help prevent cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s. In turn, it activates various areas of the brain associated with language understandingthe memory and the attention. This constant stimulation can help keep the brain active and healthy.
- Development of cognitive skills: Critical and analytical reading improves critical thinking and analytical skills. Readers often must evaluate information, follow complex plots, and understand abstract concepts, which strengthens cognitive functions.
- Prevention of cognitive decline: Continuous mental activity, such as reading, has been associated with a lower risk of cognitive decline in old age. Keeping your mind active throughout life can contribute to long-term brain health.
- Increased concentration and attention: Reading requires concentration and sustained attention, which can help improve these cognitive skills over time.
- Memory improvement: Regular reading is associated with better performance on memory tests. Remembering details of plots, characters and events contributes to the exercise of memory.
For Samantha Henryassistant professor of neurology at Baylor College of Medicine in Houston, reading, as a mindfulness practice, helps redirect our thoughts to the present moment, combat stress and improve concentration.
In this sense, INECO specialists agree and add that reading relaxing genres such as fiction “can help reduce stress. Immersing yourself in a good book can be an effective way to temporarily and healthily escape from daily worries.” At the same time, they warn that the practice increases the empathy and social understanding by allowing readers to put themselves in the characters’ shoes and experience their emotions and experiences.
For him Sleep Research Institutereading is one of the best medicines for sleep hygiene. As experts explain, this practice “contributes to cognitive reserve and helps us build material for our dreams.”
Adopting reading as part of your nightly routine can improve sleep patterns. The habit of reading stimulates relaxation before sleepingcombat the insomniarelaxes the brain and body for a deep and restful rest.
While there is no set number of hours recommended for reading that is universally applied, experts suggest that reading at least 30 minutes a day ―and 2 to 3 hours per week― can provide significant benefits for mental health and general well-being. This also depends on individual factors such as lifestyle, concentration abilities, reading goals and time availability.
People who read regularly can even reduce their chances of dementia, Henry notes. And he suggests incorporating reading into daily life. As? With the beginning of 15 minutes a day. It is also not necessary to set a set time for reading.
For Kristen Willeumierneuroscientist and author of the book Biohack Your Brain (Hack your brain), suggests that it should be done between 15 and 30 minutes daily. However, he says that “the more you read as you get older, the more your brain will stay in shape.”
According to an investigation by the University of Cambridgereading for pleasure in childhood improves the brain and cognitive development of young adolescents, in addition to having a positive impact on mental health. Reading reduces the incidence of mental disorders and behavioral problems in later stages, the researchers concluded.
The study, which analyzed more than 10,000 young people in the United States, also found that those who began reading for pleasure at an early age showed not only superior cognitive performance but also greater cortical volume, especially in areas associated with language. , attention and executive function.
An emblematic investigation in this field, developed by David Lewiscognitive neuropsychologist at the University of Sussexhighlighted the effectiveness of reading as a method for stress reduction. The results show that dedicating only Six minutes a day of this activity can reduce stress levels by 68%.
lewis maintains in the study that this hobby achieves reduce anxietygenerates a low heart rate and restrict the secretion of cortisolcommonly known as the stress-related hormone.
The study, in turn, points to reading as a more powerful tool to combat stress than other activities relaxingsuch as listening to music, enjoying a hot cup of tea or taking walks.
According to an article published by the Montclair University, during the COVID-19 pandemic, reading played a crucial role in the mental health of young people and favored the development of social skills. By delving into stories, youth engage both individually and collectively, which strengthens relationships with peers, encourages self-regulation, and promotes empathy and compassion toward others.
According to the Sleep Research Institute, reading minimizes stress, one of the main enemies of sleep hygiene. As they indicate, with 6 minutes of reading it is possible to reduce stress levels by 60%In addition, reading slows down the heart rate and relieves muscle tension.
Reading for an hour every day has multiple benefits for both mental and physical health. A study of the Harvard Medical School concluded that those who read books regularly had a 20% lower risk of dying in the next 12 years, compared to non-readers or those who only read periodicals.
The findings, in addition to revealing that reading books could prolong life expectancy, also suggest a relationship between reading and the improvement of short- and long-term memory, which is key for mental agility and the maintenance of brain functions.
In the cognitive sphere, reading for an hour every day can increase reading comprehension ability and enrich vocabularywhich facilitates better communication and expression.
For INECO experts, active and sustained reading activate the imagination, since readers must visualize the characters and environments described in the book. This can encourage creativity and abstract thinking skills.
Read one paper book versus doing it in a PC involves differences that impact both the reading experience, in the visual health and the economy. Paper books offer a tactile, traditional feel to the practice. The physical contact with the book, the act of turning the pages, and the weight of the volume in the hands contribute to a feeling of immersion and personal connection with the text.
Electronic books, for their part, imply exposure to blue light of the screens. If this happens for long periods, it can increase eye strain and disrupt sleep patterns, an effect less prevalent when reading printed materials.
However, digital reading on PC also has advantages, such as immediate access to a wide range of content and the ability to personalize the reading experience through adjustments to text size, contrast and brightness, making reading easier for people with visual difficulties. From the environmental point of view, the digital books offer a sustainable alternative by reducing the demand for paper and transportation. In turn, digital editions usually cost between 30 and 50% cheaper than paper books.
To take care of your eyesight when reading, it is important to follow some recommendations:
- Proper lighting: Make sure the reading area is well lit. The light should come from behind, preferably over the shoulder, to avoid direct reflections on the reading material or in the eyes.
- Regular breaks: Apply the 20-20-20 rule; Every 20 minutes, look at something 20 feet away (about 6 meters) for at least 20 seconds. This helps reduce eye fatigue.
- Reading position: Maintain a comfortable distance between your eyes and the reading material, generally between 40 and 50 centimeters. Posture is also important; stay straight.
- Adjustment of digital devices: If reading on electronic devices, adjust brightness, text size, and contrast for easier reading. Also, use night reading modes or blue light filters in the hours close to sleep.
- Suitable glasses: If you use glasses or contact lenses, make sure the prescription is up to date. Consider using specific glasses for reading or screens if you spend a lot of time in front of electronic devices.
- Periodic eye exams: Visit the ophthalmologist regularly to detect in time any visual problems that may affect reading ability.