Everyone can be forgetful at times. It’s common to misplace your car keys occasionally or to forget to pick up an item at the grocery store every once in a while. However, as we grow older, we may worry that forgetfulness could signal a more serious decline.
Most older adults report that as they age, recollection of simple details like a person’s name may not come to mind as quickly as they did at a younger age. The good news, though, is that significant memory loss is not an inevitable part of aging. By adopting simple lifestyle choices, you can reduce your chances of memory loss in the future. I’ve seen my patients at The Ohio State University Wexner Medical Center make improvements to their brain health simply by adjusting their everyday habits including food choices, exercise and social interactions — all factors that play key roles in reducing the risk of memory decline.
You, too, can take simple steps to boost your brain power and maintain your brain’ s vitality for years to come. Engage your brain at any age with these six practices:
1. Follow a Mediterranean-style diet. The expression “you are what you eat ” is especially true when it comes to taking care of your brain. Studies indicate that the Mediterranean diet — built on fruits, vegetables, whole grains, fish, olive oil and mixed nuts — is linked to boosting the brain power of elderly people. This type of diet, which is rich in fiber and discourages eating refined sugars, red meat and processed foods, is shown to be even more beneficial to your health than a low-fat diet. In addition to protecting the cognitive functions in aging brains, the Mediterranean style also helps protect against type 2 diabetes, prevent heart disease and stroke, and reduce muscle weakness and frailty in aging bones.
[See: 6 Foods That Can Keep Your Brain Sharp.]
2. Exercise regularly. Being active is just as important at age 65 as it is at age 30. Whether your exercise regimen includes biking, jogging, swimming, yoga or walking, being physically active is essential in maintaining a steady blood flow to the brain and encouraging the development of new brain cells. It can also reduce your risk of stroke and diabetes, thereby protecting against risk factors associated with Alzheimer’s disease and other dementias. Additionally, there’s growing evidence that shows exercise doesn’t need to be strenuous or even time consuming. Instead, it’s most effective when done regularly, at least three times a week for 30 minutes or longer.
[See: 7 Mind-Blowing Benefits of Exercise.]
3. Solve puzzles. Another way to exercise your brain is by challenging it to master new mental activities through puzzles, games and problem-solving exercises. While daily crosswords may help sharpen your mind, our brains react differently to situations and problems we haven’t experienced before. Puzzles or games, especially those involving novelty, can stimulate and challenge key parts of the brain, including reasoning, language, logic, visual perception, attention and flexibility. Take on crosswords, puzzles and games that encourage you to step outside your daily routine and stimulate multiple corners of your mind.
4. Pick up a hobby. How you spend your leisure time also impacts your brainpower and overall mental health. Having a hobby such as volunteering, reading, writing, gardening or traveling can ease , keep you limber and improve your mood. Further, according to the Alzheimer’s Association, continuous learning appears to be protective against some forms of dementia, possibly because brain cells and their connections with one another become stronger over time. Thus, staying curious, involved and committed to lifelong learning are ways to grow brain cells. Your hobbies can help lead the way by keeping your mind active.
5. Socialize. Expanding and maintaining social ties contributes to mental stimulation, which can build and sustain cognitive power. Research shows that human interaction keeps your brain sharp, in part by reducing cortisol, a destructive stress hormone. As long as you’re engaged in discussion, whether you’re leading it or listening to it, you’re taking steps toward maintaining your brain vitality. Staying socially connected will help keep you mentally connected, too.
[Read: 4 Ways to Age With Gusto.]
6. Quit, or don’t start, smoking. Smokers now have another reason to put down the cigarettes: Research shows that smoking can hinder brain function at any age. In fact, one study proved that smoking just one cigarette a day for an extended period of time can reduce cognitive ability, and smoking 15 cigarettes daily hinders critical thinking and memory by almost 2 percent. The decrease in brain power is linked to the damage that smoking does to the heart. It is never too late to quit! When you stop smoking, your brain benefits from increased circulation almost instantly, no matter what your age.
[Read: How Do I Quit Smoking?]
Eating healthy, exercising, challenging your mind and building social connections are all ways you can reduce your chances of memory decline. Just like a muscle, if you don’t use it, you can lose it. Strengthening your mind will keep your health from falling behind.
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6 Tricks to Boost Your Brainpower originally appeared on usnews.com
