Improving Brain Function
The brain, often regarded as the master organ, is constantly changing. Neuroplasticity, which is the ability of the brain to reorganise and restructure itself through the formation of new neural connections, plays a crucial role in learning new information, retaining existing knowledge, establishing new connections, and repairing damaged ones. To maintain optimal brain function and sharpness as we age, there are several actions we can take:
1. Get mental stimulation
Through research, scientists have discovered that engaging in intellectually stimulating activities stimulates the formation of new connections between nerve cells. These activities may also help the brain generate new cells, promoting neurological “plasticity.” This process builds a functional reserve in the brain, which serves as a buffer against potential cell loss in the future. Engaging in mentally stimulating activities can effectively strengthen your brain. For example, reading books, taking online courses, and challenging yourself with mental exercises like crossword puzzles or Sudoku are beneficial.
Strategic games such as chess also promote cognitive function. Activities that combine manual dexterity and mental effort, such as drawing, painting, and crafts, are excellent choices. Additionally, undertaking projects that involve planning, like gardening or completing a book series, can further enhance brain health and function.
2. Get physical exercise
Research consistently demonstrates that physical exercise benefits the body and significantly enhances cognitive function. Regular physical activity and exercise stimulate the growth of nerve cells and strengthen the connections between brain cells, known as synapses. This process enhances brain efficiency, plasticity, and adaptability, collectively improving performance across various life aspects. Moreover, exercise provides additional health benefits such as lowering blood pressure, improving cholesterol levels, balancing blood sugar, and reducing mental stress. These factors contribute not only to a healthier brain but also to a healthier heart.
3. Enhance Your Diet
Good nutrition can help your mind as well as your body. For example, A Mediterranean-style diet rich in fruits, vegetables, fish, nuts, olive oil, and plant-based proteins can benefit your body and mind. Research indicates that this diet may reduce the risk of cognitive impairment and dementia.
4. Improve your blood pressure
Maintaining healthy blood pressure levels throughout midlife can lower the risk of cognitive decline later in life. Lifestyle changes like maintaining a healthy weight, regular exercise, limiting alcohol intake to two drinks per day, managing stress, and adopting a balanced diet can help keep blood pressure within a healthy range.
5. Manage Your Blood Sugar
Diabetes increases the risk of developing dementia. Preventing diabetes through proper nutrition, regular exercise, and maintaining a healthy weight is crucial. Medications may be necessary to achieve optimal control if blood sugar levels remain high.
6. Manage Your Cholesterol
High levels of LDL (“bad”) cholesterol have been linked to an increased risk of developing dementia. Improving cholesterol levels can be achieved through diet, exercise, weight management, and avoiding tobacco use. Consult your doctor about medications if additional help is needed to manage cholesterol effectively.
7. Avoid tobacco
Avoid tobacco in all its forms.
8. Avoid Alcohol
Excessive drinking is a significant risk factor for dementia. If you decide to consume alcohol, it is advised to limit yourself to no more than two drinks per day.
9. Care for your emotions
People who experience anxiety, depression, sleep deprivation, or exhaustion often perform poorly on cognitive function tests. While low scores on these tests don’t always indicate an increased risk of cognitive decline in old age, maintaining good mental health and ensuring restful sleep are crucial goals for overall well-being.
10. Protect your head
Moderate to severe head injuries, even in the absence of diagnosed concussions, elevate the risk of cognitive impairment. Always wear a helmet when cycling and avoid activities that lead to repeated head injuries. This precautionary measure helps safeguard against potential cognitive issues later in life.
11. Build social networks
Having strong social ties has been associated with a decreased risk of dementia, lower blood pressure, and increased life expectancy. Community activities such as attending religious services, participating in family gatherings, and connecting with friends can contribute positively to overall mental and physical health.
