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How to Keep the Mind Sharp as You Age
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September 2, 2015Although the jury is still out on exactly how much each of these healthy behaviors affect cognitive decline, there are so many other benefits, there’s certainly no risk in adopting them. They’ll improve your quality of life in a number of ways and taken together, will help keep your mind sharp.
When you take out the packaged and processed foods, and replace them with lots of fresh fruit and vegetables, healthy fats and lean proteins, you can reduce inflammation of the brain. Several studies have linked inflammation with cognitive decline. Here are a few important tips to keep in mind:
- Incorporate omega-3 fats. You can take as supplements or choose foods such as cold-water fish like tuna, salmon and trout.
- Eat at regular intervals. This will help you maintain steady blood sugar levels throughout the day.
- Make sure you get a daily dose of berries and green leafy veggies like kale and spinach.
- Have a cup or two of tea each day. Studies have shown that green tea helps with memory and alertness.
- Remove or limit full-fat dairy products and red meat, as well as refined carbohydrates high in sugar and white flour.
Stay physically active
You can reduce your risk of developing Alzheimer’s disease by 50% through physical exercise, according to the Alzheimer’s Research & Prevention Foundation. Even if you’ve begun to see some memory decline, adding exercise at any age can slow further deterioration. Try to incorporate these elements:
2. Strength training – Most people picture “pumping iron” like a bodybuilder, but strength training isn’t just for Arnold Schwarzenegger. Moderate exercise that incorporates some body resistance a few times per week can build muscles and brain health. Something as simple as lifting soup cans or modified standing pushups against the wall are great alternatives that can be done anywhere.
3. Balance and coordination – Gentle exercise like yoga and Tai Chi are a pleasant and effective way to improve balance so you can prevent falls. Head injuries can increase your risk for Alzheimer’s and dementia.
Challenge your brain
“Brain games” have become popular lately as the rates of dementia increase in the news. Even AARP has a section of their website with games devoted to improving memory, language and attention. But these aren’t the only ways to keep your mind active. Try to mix and match these activities to incorporate skills like communication, organizing and interaction. Keep it fresh and novel.
2. Study a new language – There are many online programs and community classes, depending on how you like to learn.
3. Do puzzles – From Sudoku to Crossword, Word Search to Cryptograms – they all stretch brain muscles in a different way.
4. Play board games – This is a great way to work on different skill sets like strategy, memorization and learning new rules – all in one – and have fun doing it.
5. Learn a musical instrument – It’s never too late! Reading sheet music, hand/eye coordination and the new challenge add up to a great brain exercise.
Stay connected and engaged
This may not seem as important, but it’s just as much a priority as eating well, exercising and challenging your brain. The benefits of in-person, face-to-face communication cannot be matched for keeping your mind sharp. People who stay socially and intellectually engaged are less at risk for dementia. Here are a few ideas for combining these brain-healthy tips together:
2. Make “Activity” Dates with Friends and Family – Instead of just going out to eat, make plans to go for a walk, visit a museum or see a music concert. You’ll get all the benefits of social interaction, plus you’ll be exercising your brain.
3. Take a class or join a senior center – There are many continuing education classes offered through local colleges and high schools with a variety of topics. You’ll meet new people and challenge your brain.
What can you do today to keep your mind sharp?
Need help to plan healthy meals, get more exercise, or stay in touch with friends and family? 5 Star Home Caregivers can give you the support you need to keep you physically and cognitively strong well into the future.
