Every brain changes with age, and mental function changes along with it. Mental decline is common, and we all want to find ways to boost function as we age. But cognitive impairment is not inevitable. Here are 8 ways you can help maintain brain function.
1. Get mental stimulation
Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological “plasticity” and building up a functional reserve that provides a hedge against future cell loss.
Any mentally stimulating activity should help to build up your brain. Read, take courses, try “mental gymnastics,” such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.
2. Get physical exercise
Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging people. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.
3. Improve your diet
Good nutrition can help your mind as well as your body. For example, people that eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (i.e., olive oil) and plant sources of proteins are less likely to develop cognitive impairment and dementia.
4. Improve your blood pressure
High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Add stress-easing activities in your life like breathing exercises, daily walks and as mentioned above, exercise. Make sure that you’re getting plenty of quality sleep, as lack of rest can affect blood pressure levels, increase cardiovascular risks and casue brain fog.
5. Improve your blood sugar
Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. Manage your diet by checking with the glycemic index (GI), which measures how quickly carbs breakdown during digestion and how rapidly our body absorbs them. It’s best to eat foods with a low GI score, such as oats, beans, lentils, whole wheat pasta and non-starchy vegetables.
6. Don’t abuse alcohol
Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. When you drink, hydrate your system with plenty of water to mitigate the effects of alcohol.
7. Care for your emotions
People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don’t necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals. We’ve all experienced moments of brain-fog when we have stressful days or even after finishing a demanding project. So make sure that you are getting plenty of rest, continuing with a meditation or yoga practice or taking breaks in your day to maintain focus and concentration. Remember to protect your brain from getting over-taxed.
8. Build social networks
Strong social ties have been associated with a higher level of brain health and a longer life expectancy. Build a network of friends in family in your community. You can attend churches, volunteer in an area of your interests or take community college classes to be with people on a daily basis. |