TIPS FOR MAINTAINING GOOD BRAIN HEALTH
D. S. Mitchell
Insight Into Mental Sharpness
Cognitive decline is one of the biggest hurdles facing aging adults. As we grow older, our bodies change, including mental functioning. Mental decline is not inevitable, however. Here are some tips from the experts to insure good brain health. Every day we are learning about new research into brain health. That research gives us insight into how to keep our brains sharp throughout life.
Get a Good Workout
Regular exercise helps all the muscles and organs of the body, including the brain. A good workout can lower blood pressure and reduce cholesterol levels which is good for both brain and heart. Research shows that regular exercise increases the number of tiny blood vessels that supply oxygen-rich blood to the areas of the brain that are responsible for thinking.
Eat Right
The MIND diet is designed to help prevent dementia and slow the loss of brain function that can happen as we age. Dieters are encouraged to consume vegetables, berries, nuts, whole grains, olive oil, fish, beans, poultry and wine. The diet depends on frequent servings of green leafy vegetables. Kale, spinach, broccoli, collards and other greens that are packed with vitamins A and C and other nutrients. At least two servings a week can help, with memory. However, researchers found six or more servings a week provide the greatest brain benefits.
Read A Good Book
Spending an hour a day doing a hobby that engages the mind, such as reading, playing cards, or doing puzzles according to University of Pittsburgh reduces your dementia risk by as much as 60%. Mentally stimulating activities prod the brain to release an antiaging compound (nerve growth factor) that encourages the growth of healthy new brain cells.
Eye Glide
You can amp up your recall in seconds. Forgot where you left your keys? Take 30 seconds and move your eyes from side to side. A study at Manchester University found that simply doing the “eye glide” sharpened recall by as much as 25%. Apparently, the horizontal eye movements help the two hemispheres of your brain interact more efficiently supercharging your ability to remember anything from someone’s name to where you left those keys.
Doodling Is A Good Thing
German researchers report doodling helps the brain better organize new information and link it to existing memories improving comprehension by as much as 86%. Quickly sketching out each step of any process makes it easier to commit the technique to memory.
A Sip Of Wine
Researchers found that enjoying 6 oz. of wine a day revs up production of a hormone that fixes worn out neurons and helps form new connections in the brain, protecting against brain shrinkage and reducing the risk of Alzheimer’s by 55%.
Benefits Of Socializing
Cornell University researchers discovered that chatting with a friend or loved one can cut by half your risk of age related memory loss and boost your chances of staying sharp by 50%. As little as two minutes a day of socializing is all it takes to encourage the body to generate the new brain cells that help keep your brain functioning at its best. Strong social ties have been linked to lower risk of dementia, as well as lower blood pressure and longer life expectancy.
Criminal Case
You should be taking mini breaks to play a games on your cellphone researchers say. Games such as Facebook’s “Criminal Case” or “I Spy” improve your spatial working memory. Researchers believe playing such games makes it easier to do everyday tasks such as remembering directions.
Take Naps
The learning hub of the brain shrinks with age, making it more challenging to retain information. A European study found that taking a short 45-minute nap after learning something new helps you remember five times more than if you had skipped the nap. Studies have shown that sleep activates the memory center of the brain, re-enforcing new details.
Close Your Eyes
In a separate study, researchers found students who were told a story then given a 10 minute break to shut their eyes remembered twice as many details a week later compared to students that didn’t close their eyes. It turns out that the momentary shut eye gives your brain a sensory break, allowing it to consolidate new information faster.
Turn On The Music
Before embarking on a new task, upload your playlist. Scientific Reports that listening to music for 20 minutes ramps up activity in the memory center of the brain.
Erase Brain Fog
Researchers in Canada have discovered a simple way to clear brain fog in just one minute; use your nondominant hand. Doing a familiar task such as watering a plant, with your less preferred hand challenges the brain, causing the release of a focus-enhancing compound.
Improve Decision Making
Having trouble making simple decisions? You can blame it on the slowdown in circulation to your brain that comes with age. The fix, chew a piece of cinnamon gum. Chewing boosts blood circulation to the brain, while the spicy scent stimulates the release of brain waves that sharpen thinking in as little as two minutes. Another trick is to eat a sweet treat like chocolate. The chocolate releases dopamine, a brain chemical that works to enhance decision making skills.
Watch Reruns
Experts at University of Buffalo claim re-watching a favorite TV show will boost your ability to focus. I wonder what two days of binge watching “Breaking Bad” will do for my focus?
Cut The Stress
Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion can cause poor scores on cognitive function tests. Harvard Health Publishing urges readers to reduce stress and get good sleep to maintain top mental functioning.
Pillars Of Brain Health
Experts agree there are five pillars to good brain health and overall well-being:
- Regular exercise
- Learn new things
- Good sleep and managed stress
- A healthy diet
- Social connections
Good Brain Health Is Related To Overall Health
It is easier to prevent a problem than try to cure one after the fact. This is certainly true when it comes to brain health. Do what you can today to protect your brain health by improving your overall health. Eat right, sleep well, exercise regularly, maintain social connections, and keep learning new things.
AARP
There’s a lot of advice about brain health in the media these days. To combat misinformation, several years ago AARP’s Staying Sharp team collaborated with experts in geriatric science to create a resource where you can learn how to strengthen and protect your brain. Check it out at StayingSharp.aarp.org. While visiting the Staying Sharp website take a minute and do their quick assessment of your brain functioning. The program will evaluate how your brain is performing in 10 key areas including memory, sustained attention, stress, sleep and nutrition. It is a good baseline measurement.
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