As we age, we start to feel like our brains are slowing down a bit—and that can be the most frustrating thing in the world. Luckily, research shows that forgetfulness is not necessarily an aging problem: there is a lot you can do to avoid this and keep your brain sharp.
1. Learn to relax and take things easy.
The brain remembers better when it is relaxed, say researchers at the California Institute of Technology. Take a few minutes each day to breathe deeply, do “pranayam” or meditation. The advantage of meditation is that you have focused concentration and relaxation taking place at the same time. These help in developing new connections for your brain cells. Try to create quiet moments every day, even just for a few minutes, where you remove all tasks and responsibilities. Take a walk, sit on a park bench or play an instrument.
2. Find some time for prayers & other spiritual activities.
Research shows that people who perform or attend formal worship live longer and healthier lives. Irrespective of your faith and the manner and rituals of prayer, the prayers calm otherwise agitated parts of the brain. A new field in medicine called neurotheology is currently studying the neurological activity of the brain during spiritual experiences. It has been established that anything you do to connect with your own spirituality—meditating, spending time in nature, etc.can help and rejuvenate your brain activity.
3. Look forward & plan for future.
According to a recent study, people who regularly made plans and looked forward to upcoming events had a 50 percent reduced risk of Alzheimer’s disease. It does not however mean that you have to plan life-changing events. Something as simple as setting a goal to have a weekly coffee date with a friend (and keeping it) will do. "Psychologically it keeps us motivated," says an Expert on the subject. "There's evidence that people who have a purpose in life or who are working on long-or short-term goals appear to do better." In other words, let your brain keep looking forward.
4. Exercise regularly & pump more blood to your brain.
Yes, that means you have to sweat a little. “Every time your heart beats, 25 percent of the blood goes to the brain, so when you do physical activity, you're essentially feeding your brain," says a renowned Neurosurgeon. Try to walk for at least 30 minutes daily. Or do aerobic activity like dance, which studies have shown can keep your brain sharp. Mildly elevated glucose levels (even if you don’t have diabetes) can harm the area of the brain that helps you form memories, say Columbia University researchers. Experts agree that physical activity can help get blood glucose down to normal levels. In fact, the strongest evidence is regarding the effect of physical activity on the brain. "When you exercise, you release chemicals that are good for your brain. It's like a mini fountain of youth in your brain, and the only way you can get it is exercise." In other words, when you take care of your heart, you take care of your brain.
5. Eat lots of fruits especially berries but do not be afraid of nuts.
Blueberries have compounds called anthocyanins that help communication between brain cells and appear to improve memory, says Robert Krikorian, PhD, professor of psychiatry and behavioral neuroscience at the University of Cincinnati. In general, the darker the fruit or vegetable, the better it is "It's a healthy, well-rounded diet, especially one that mimics a Mediterranean diet, and that's fish, lots of fruits and vegetables, and red wine” Many may like the red wine part but the red wine alone, to the exclusion of others, may not do.
Antioxidants, which are found in fruits and vegetables, help rid the body of disease-causing free radicals. Although all fruits and vegetables contain antioxidants, berries in particular have been shown to have a positive effect on cognition and brain health
At the same time, do not be afraid of fats. Your brain is made up of 60 percent fat, so you need to eat some to keep it functioning well. But remember that not all fats are created equal. To give your brain the most help, eat healthy fats like those you’ll find in nuts. (Stay away from salted nuts because they can raise blood pressure, which is bad for your brain.) Fatty fish like salmon, mackerel, herring, tuna and sardines are also great sources of healthy fats. Aim for two to three servings per week.
6. Learn Something New
Take a second language class online, join a knitting club, or learn to play poker. A recent study found that mental stimulation limits the debilitating effects of aging on memory and the mind. But the best thing for your brain, Dr. Edgerly, an Expert on the subject, insists, is when you combine learning something new with physical activity. "It should be something like dancing, or coaching a sport. Or go learn golf with your friends. That sort of thing is even better for your brain than, say, a crossword puzzle.” Reading, writing, playing board games and learning a new language are also good for challenging and stimulating your brain.
6. Become a frequent Traveler, if you can afford.
You might think of travel as a self-indulgent pleasure, but it can actually reduce your dementia risk. "Exposing your brain to complex and novel environments helps it become healthier," says a clinical neurophysiologist.
7. Be social & occasionally plan a Night out.
No need to feel guilty about sneaking off to spend time with your friends. As it turns out, building emotional connections with others can help stave off dementia.
8. Choose Smart Supplements
Aside from eating a healthy diet, you may think of upping your intake of brain-boosting nutrients by taking carefully selected supplements like coenzyme Q10, an antioxidant that helps fight free radicals and increases energy production in brain cells and alpha-lipoid acid, which helps regenerate antioxidants in the body so they can fight off more free radicals. But always remember never take something without consulting your physician.
9. Know Your Numbers and keep them in check
Get your physical check-up regularly and keep your critical parameters in check. High cholesterol and high blood pressure have both been linked to an increased risk of memory problems. The sooner you get unruly numbers under control, the better it is.
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