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We all want to age gracefully. We’ll do almost anything to do it. From feeding for heart health to decide which exercises to focus on or improving eyesight, most people know that maintaining many aspects of physical health is critical to longevity. What you may not think about regularly is the fitness of your brain as you age.
Cognition diminishes with time due to several factors, such as age-related structural changes, brain injuries, or excess stress hormones. According to the Centers for Disease Control and Prevention, one in nine American adults over 65 reported cognitive decline.
“The parts of our brain that help us absorb information and remember can get smaller and the brain can weigh less as we age,” said Colleen Marshallchief clinical physician for Two chairs.
Although we will all experience health changes as we age, cognitive decline does not occur at the same rate for everyone. By prioritizing brain fitness now, you can help slow change and keep your mind sharp as you age.
Start doing these 6 things to fuel your brain for healthy aging
Solve puzzles
We’ll start with the easiest strategy to integrate into your daily life: puzzles. Solving puzzles can benefit the brain in several ways, from improving memory to enhance problem solving skills.
“They can slow the rate of cognitive decline and how quickly the brain shrinks in size as we age,” Marshall said.
A study published in the journal Neurology reports that playing games like checkers or stacking puzzles can delay the onset of Alzheimer’s by about five years. Various studies support the idea that solving crossword puzzles or keeping a journal may reduce the risk of dementia.
Experts suggest that puzzles help limit cognitive decline because they expand the cognitive reserve of the brain, or the ability to solve and deal with problems. Activities to try include assembly puzzles or solving other types of puzzles, such as sudoku, crosswords, memory games, and math problems.
Learn a new skill
Like stimulating the brain by playing games or solving puzzles, learning a new skill has short-term and long-term benefits. By learning a new skill, you strategically activate several parts of your brain at the same time. You also advertise neuroplasticity by creating new pathways and strengthening those connections as you continue to improve your skills.
It could be learning a new language, drawing or trying a new sport. Just make sure it’s challenging or complex and keep practicing for best brain results.
Prioritize sleep
Sleep is one of the most important things you can do for your body. While I’m not saying there’s a right or wrong way to sleep, research shows that how much sleep you get and the quality of your sleep affect the risk of dementia. According to a study published in the Journal of Neuroscience, one night of sleep deprivation i can it ages your brain.
A lot flows in the brain while we sleep, including clearing toxins and creating new neural pathways. If you don’t get enough sleep, your brain doesn’t have time to perform these functions and your cognitive abilities suffer.
Establishing a bedtime routine can have a big impact on you sleep quality. from reading a book to practicing yoga before bed, integrating relaxation into your night can help increase your sleep.
Focus on your nutrition
What you eat will also affect the degree of cognitive decline you experience as you age. Studies have found that people who follow Mediterranean and MIND (Mediterranean-Dash Intervention for Neurodegenerative Delay) diets tend to have less cognitive impairment and dementia than those following other diets. More research is needed to conclude why this is true. However, this may have something to do with the way these diets prioritize brain-protecting foods anti-inflammatory and antioxidant properties.
Read more: Master the Mediterranean diet with these tips and recipes
Whether you choose to follow a strict diet or simply improve your current meal rotation, you’ll want to focus on improving blood sugar and falling to high levels of LDL cholesterol to reduce the risk of dementia.
Foods to include in your diet for better brain health:
- Leafy greens like spinach, kale and lettuce
- Salmon
- Dark berries
- Nuts
- Greek yogurt
- Dark chocolate
- Green tea
- Vegetables like broccoli and carrots
Exercise
Studies have found that following an active lifestyle is associated with lower cognitive decline over time. Your heart rate increases when you exercise, which increases blood flow to the brain. This can help trigger new nerve cell growth, a process called neurogenesis. Exercise too encourages increased connections between cells, making the brain more adaptive.
In general, any exercises that are good for the body it will also help the mind. It doesn’t have to be weightlifting; walking, swimming and dancing also achieve the same results.
Read more: How exercise helps improve your memory and brain health as you age
Make connections with others
Marshall suggested that prioritizing high-quality relationships with others may benefit the brain. According to a meta-analysis of longitudinal cohort studieslimited or poor relationships have been associated with cognitive decline.
Prioritizing social contact is an essential part of aging well. Whether you’re spending time with family or performing at your local community center, staying connected is an integral part of aging gracefully.
Too long; didn’t read?
Our brains change with age; there is no way around it. However, integrating any of these simple habits into your routine can help you nurture and protect your brain for the future.
There are also a few things you should avoid to keep your brain in top shape. Heavy cigarette smoking associated with cognitive decline in middle age. Marshall added this heavy drinkingpoor diet and uncontrolled high Blood Pressure can also negatively affect the brain as we age.
Do not worry; there is still time to turn around. Even if you smoke now, quitting has the potential to return your risk of cognitive decline to a level that is comparable to those who have never smoked.
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