Hey there,
As we age, our brains age with us. Aging increases the likelihood of cognitive decline that affects many older adults. However, just as lifting weights can strengthen the muscles in your body, there are plenty of activities that can strengthen and enhance the health and performance of your brain. I've compiled a list of research-backed ways that you can keep your brain sharp as you age.
Keep Learning
One of the best ways to stay mentally sharp as you're growing older is to continue learning new things. Researchers have linked advanced education to better brain functioning in older adults. It's likely that the brains of those who seek out learning activities and new experiences are in the habit of thinking and staying mentally active.
There are plenty of ways to keep the brain active by learning. Several universities offer their courses online free of charge. You don't get college credit unless you pay for them. However, the lectures, notes, and assignments are available at no charge. Everything from statistics to creative writing is free for anyone who cares to log in.
Other great ways to keep learning is to take up a new hobby like crocheting or building model cars. The internet is full of instructional videos that can teach you all sorts of new skills. Your neural pathways will thank you for the increased brain activity.
Eat Fish
Recent research out of Rush University Medical Center shows that adults who eat fish at least once a week decrease their chances of developing Alzheimer's disease by 53 percent. It has also been discovered, by experts at the National Institute on Aging, that omega-3 fatty acids found in coldwater fish slow the progression of Alzheimer's in patients already struggling with the disease.
Aim for at least one serving of omega-3 rich foods each week. If you aren't a big fan of fish, you can still get omega-3 fatty acids in flaxseeds, eggs, and walnuts. Daily fish oil supplements are also a good option. Just be sure to find high-quality supplements with at least 1,000 mg of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) combined.
Take Vitamin B12
Rush University Medical Center experts have found that people who were deficient in vitamin B12 scored lower on short-term memory tests than those with adequate vitamin B12 levels. Similarly, the participants with low vitamin B12 levels had trouble with concentration and critical thinking skills when tested.
If you're not getting plenty of vitamin B12-rich foods in your diet like liver and clams, consider a sublingual (dissolves under your tongue) vitamin B12 supplement. Vitamin B12 can help improve your basic cognitive skills.
Try Incorporating Balance Exercises
Balance is intricately related to cognition. Your eyes, ears, and muscles send messages to the neurological system. The messages coming from your body to your brain essentially help you maintain your balance. Strengthening your balance will help you keep your brain sharp and alert.
You don't have to enroll in a program or buy equipment to incorporate balance exercises into your day. Simple things like heel-to-toe walking or backward walking will improve your balance and can be done anytime.
Use Your Non Dominant Hand
One practice that stimulates the brain is using your nondominant hand. When you use your nondominant hand to perform simple tasks, you require your brain to develop unique neural pathways. Making your brain take an alternate route enhances your overall cognition.
Use your nondominant hand to brush your teeth. It'll seem entirely strange at first, but it'll get easier. Other simple tasks you can delegate to your nondominant hand include buttering your toast, opening the car door, using a computer mouse and dialing the phone. Have fun with this.
Exercise Regularly
I know, it would be more fun if we told you that eating more ice cream could improve your brain health. But, alas, we'll tell you to exercise. In a study featured in the journal Acta Psychologica, researchers showed that aerobic exercise, for 20 to 60 minutes at a time, enhanced information processing in the brain.
If you don't want to spend your time on the treadmill, you can still get plenty of exercise into your days. Park a block or two away from your workplace and get a brisk walk before your shift begins. Offer to walk a neighbor's dog a few times a week. Make it a priority to get at least 20 minutes of heart-pumping exercise each day to benefit your brain and body.
Get Plenty of Sleep
A recent study found that during sleep, the brain flushes out toxins that have built up during the day. The National Institutes of Health found that cerebrospinal fluid flows through the brain while we sleep, clearing out things that don't belong. Researchers have also found that people who sleep better and log more hours on the pillow have better memory function than those with interrupted or not enough sleep. Aim for seven to nine hours of good-quality sleep each night to boost your brain health.
Take good care of your brain. Do your absolute best to incorporate activities that strengthen, stimulate and nurture your gray matter every day. Good brain health will increase your quality of life and keep you sharp for the long haul.
I hope this helps!
Sue
PS, please check out my blog for other interesting & helpful articles!
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