We all want to age gracefully. I’ll do anything for that. Most people know that maintaining many aspects of physical health is important for longevity, from eating a heart-healthy diet to deciding which exercise to focus on and improving vision. I am. We may not usually think about the health of our brains as we age.
Cognitive ability declines over time It is caused by several factors, including age-related structural changes, brain damage, and excess stress hormones. According to the Centers for Disease Control and Prevention, 1 in 9 American adults People over the age of 65 report a decline in cognitive function.
“The parts of the brain that help us learn and remember information become smaller as we age, and the brain may become less heavy,” he says. Colleen MarshallChief Clinical Officer 2 chairs.
Everyone experiences changes in their health as they age, but cognitive decline does not occur at the same rate in everyone. By prioritizing brain fitness now, you can slow change and keep your mind sharp as you age.
Start with these 6 things to feed your brain for healthy aging
solve the puzzle
Let’s start with the easiest strategy to incorporate into your daily life: puzzles. Solving puzzles benefits your brain in several ways, including: improve memory To improve problem-solving skills.
“They may slow the rate of cognitive decline and the rate of age-related loss of brain size,” Marshall said.
A study published in the journal Neurology found that playing games like checkers or completing jigsaw puzzles may delay the onset of neurological disorders. Alzheimer’s disease will occur in about 5 years.. Various studies support the idea that solving crossword puzzles or writing in a diary. Can lower the risk of dementia.
Experts suggest that puzzles expand cognitive function, which can help reduce cognitive decline. brain cognitive reserve, or the ability to solve and deal with problems.Activities you might want to try include assembly jigsaw puzzle Or you can solve other types of puzzles, such as Sudoku, crosswords, memory games, and math problems.
learn new skills
Just like playing games and solving puzzles to stimulate your brain, learning new skills has both short- and long-term benefits. Learning a new skill strategically activates several parts of your brain at the same time.I’m also advertising neuroplasticity By creating new pathways and strengthening those connections while continuing to hone your skills.
It might be learning a new language, painting, or trying a new sport. Make it difficult or complicated and keep practicing to get the best results for your brain.
prioritize sleep
Sleep is one of the most important things you can do for your body. I’m not saying there’s a right or wrong way to sleep, but research shows that sleep duration and sleep quality are: Affects risk of dementia. According to a study published in the Journal of Neuroscience, a night of sleep deprivation can aging the brain.
There’s a lot going on in the brain while we sleep, including removing toxins and creating new neural pathways. When you don’t get enough sleep, your brain doesn’t have time to perform these functions, leading to decreased cognition.
Establishing a pre-bedtime routine has a huge impact on the quality of your sleep. You can improve the quality of your sleep by incorporating relaxation into your evening time, such as reading a book or doing yoga before bed.
focus on nutrition
What you eat also influences the rate of cognitive decline you experience as you age. Research shows that people who follow these rules: mediterranean and heart (Mediterranean Dash Intervention for Delayed Neurodegeneration) diet tends to cause less cognitive impairment and dementia than other diets. Further research is needed to conclude why this is true. But it may have something to do with how those diets prioritize foods that protect the brain. Anti-inflammatory and antioxidant effects.
read more: Master the Mediterranean Diet with these tips and recipes
Whether you go on a strict diet or just improve your current food rotation, you should focus on improving your blood sugar levels and lowering high blood sugar levels. LDL cholesterol To reduce the risk of dementia.
Foods to include in your diet Improves brain health:
- Leafy vegetables such as spinach, kale, and lettuce
- salmon
- dark berry
- nuts
- greek yogurt
- dark chocolate
- Green Tea
- Vegetables such as broccoli and carrots
exercise
Research shows that maintaining an active lifestyle Reduce cognitive decline over time. Exercise increases your heart rate and increases blood flow to your brain. This helps trigger new development of nerve cells. This process is neurogenesis.I also exercise Facilitate Connections between cells increase, making the brain more adaptable.
In general, exercise that’s good for your body is also good for your mind. It doesn’t have to be weightlifting. You can achieve the same results by walking, swimming, or dancing.
read more: How exercise promotes memory and brain health as we age
make connections with others
Marshall noted that prioritizing high-quality relationships with others may benefit the brain. According to a meta-analysis, Longitudinal cohort studylimited or poor interpersonal relationships were associated with poorer cognitive function.
Prioritizing social contact is an essential part of healthy aging. Whether it’s spending time with family or putting yourself out there at your local community center, staying connected is an essential part of aging gracefully.
Too long; haven’t you read it?
Our brains change as we age. There’s no way around it. However, incorporating these simple habits into your daily life will help nourish and protect your brain for the future.
There are some things you should avoid to keep your brain in tip-top shape.There is a lot of smoking going on Associated with decline in cognitive function In middle age. Marshall added that excessive drinking, poor diet and uncontrolled high blood pressure can also have negative effects on the brain as we age.
Don’t worry; there’s still time to pivot. Even if you currently smoke, quitting may return your risk of cognitive decline to a level similar to that of non-smokers.
