Older adults who stay physically and mentally active have higher levels of brain proteins that improve connections between neurons. These play an important role in our memory. This protective effect applies to everyone. Even in people who showed signs of dementia.
A study published in Neurology in juli 2020, shows that people who participate in multiple healthy mental and physical behaviors reduce their risk for Alzheimer’s disease, the…most common form of dementia, reduce significantly. This study lasted 6 years and five healthy lifestyles were followed. From healthy eating to regular mental exercises. People who followed at least 4 out of five healthy lifestyles were about 60% less likely to develop Alzheimer’s disease.
Below are 16 ways you too can contribute to staying mentally healthy.
- Be socially active
Maintaining friendships and social contact with people around you has a positive influence on maintaining your cognitive function. Research from 2019 showed that people with more frequent social contact were less likely to experience cognitive decline and dementia.
Some social activities that can help stimulate the brain include:
- Exchanging experiences
- Having discussions
- Play games together
- Do aerobics
When you think of aerobics, you think of slim twentysomethings in fascinating shape, but you are never too old to do certain types of aerobics. Regular aerobic exercise increases blood flow to your brain and also increases the size of your hippocampus. This is the part of your brain involved in verbal memory and learning. A 2017 study published in The Journals of Gerontology, found a clear link between little exercise and the risk of dementia.
The researchers also did MRI scans of about 2,000 people aged 60 or older and found that the more active they were, the larger their hippocampus was. What was particularly special about the study was that the effects were greatest in people over 75. Definitive proof that it is never too late to exercise regularly.
- Do strength training
Strength training does not mean that you have to deadlift 7 days a week. There are strength training exercises for every body type that contribute to better physical and therefore mental health. In 2020, a study published in the journal Neuro Image found that six months of strength training can help prevent hippocampal shrinkage in older adults.
A study has also been published in the Archives of Internal Medicine. This study lasted 12 months and was done with women aged 65 to 75 years. This showed that weightlifting has a very positive effect on memory and other cognitive functions. According to the researchers, this is because you are very focused on performing very specific movements. This has a positive effect on the neural circuits in your brain.
- Practice Tai chi
Tai chi has a positive effect on the ability to reason, plan, problem-solve, and remember in older adults. In 2018, researchers conducted a 12-week study of older adults who practiced Tai chi. This research was published in the journal Frontiers in Aging Neuroscience.
There was clearly more activity in the prefrontal cortex, the part of the brain where thinking at a higher level takes place. Even adults with mild cognitive impairment due to dementia saw an improvement in their cognitive ability.
One explanation for this is that any form of cardiovascular exercise improves cognition because it improves oxygen supply to the brain. Tai chi also reduces stress, which can help people concentrate better.
- Play a game of cards
Everyone has played a game of cards and this often simple game appears to lead to a greater brain volume. Researchers discovered that regularly playing a card game has a very positive influence on memory and thinking skills.
Frequently played card games are:
- Learn new words
The English language has approximately 170,000 words, but the average person only knows and uses between 20,000 and 40,000 words. You can benefit from this to stay mentally fit, as different brain areas are active if you actively expand your vocabulary.
A fun way to expand your vocabulary is to look up words online or in a newspaper that you don’t know exactly what they mean. Look up the meaning of the word, write it down on a note, and try to remember the meaning the next day.
- Use all your senses
When you sit in a restaurant, do you see all the items on the table, notice how the food smells, hear what music is playing, actually taste what you are eating, and feel the feel of your wine glass?
A research report from 2015 shows that consciously using all your senses helps to train your brain.
- Try new routines
The brain becomes ‘lazy’ if you do the same thing every day and need a challenge to stay fit. Simply adjusting your route to the supermarket and perhaps even the type of transportation you use will give your brain the challenge it needs. Even simple changes such as taking the stairs instead of the elevator every now and then can contribute to a better mental state.
- Remember ‘everything’ about a conversation partner.
When you talk to someone, try to remember as much about that person as possible. Then it is not only about what someone says but also whether the person wears glasses, what color socks the person is wearing, and how the person looks.
When you try to remember what you remember the next day, you train many parts of your brain. This not only concerns your memory but also your visual and audio skills.
- Play a game of checkers
Checkers is easier than chess for most people. Research from 2015 shows that these types of cognitively stimulating games have a very positive influence on your brain volume and general cognitive health. It even appears that it has a positive influence on the brain in people who have an increased risk of Alzheimer’s.
- Do your shopping without taking a list with you
Everyone goes shopping, but try making a list of at least 20 items and then leave the list at home. This basic way of training your memory helps you remember lists of words better and stimulates your overall mental fitness.
- Start making music
You don’t have to become Mozart or Pavarotti to combat brain aging by making music. Singing or playing a musical instrument places great demands on your brain, keeping it flexible. Consider, for example, the prefrontal cortex, which is associated with higher-level cognitive functions, including planning, decision-making, and emotional expression.
- Do mental arithmetic more often
Everyone can do it, but because of digital tools, we do it less and less. Mental arithmetic, according to research published in Advances in Experimental Medicine and Biology in 2021, has an enormously positive effect on people’s mental health. Mental arithmetic mainly stimulates the parietal lobe of the brain, which plays an important role in processing numbers, performing mathematical calculations, and understanding spatial relationships. It also involves retrieving facts and thereby training your memory.
- Learn a foreign language
In a meta-analysis published in October 2020 in Psychonomic Bulletin & Review, learning a foreign language was associated with a lower risk of dementia.
It did not matter which language was learned and how long it took to master the language.
- Draw a map of an area
If you visit a new location, try to draw a map of the area afterward. Researchers examined London taxi drivers who were required to memorize the city map. Compared to people who had other professions, their Hippocampus was many times larger. The research conducted by scientists Eleanor Maguire and Katherine Woollett at University College London found that these drivers were better at navigation and had better spatial memory.
- Play puzzles
All puzzles contribute to reducing the risk of age-related cognitive decline and even the risk of neurodegenerative diseases such as Alzheimer’s disease. A game like Sudoku also contributes to cognitive skills, such as logical thinking, problem-solving, reasoning, memory, and attention. Practicing these skills regularly keeps the mind active and alert.
Conclusion:
As we journey through life, the importance of maintaining cognitive health becomes increasingly evident. The steps we take today to keep our brains fit can have a profound impact on our future well-being. By embracing these 16 simple ways to improve cognitive health, we not only sharpen our minds but also enhance our quality of life. So, let’s take that extra game of cards, learn a new word, or even dance to your favorite tune. With each small effort, we empower ourselves to age gracefully, keeping our minds as vibrant as ever.
Question and Answer (Q&A):
Question: Why is maintaining physical and mental activity important for cognitive health in older adults?
Answer: Maintaining physical and mental activity is crucial for cognitive health in older adults as it can lead to improved brain function, even for those with signs of cognitive decline.
Question: What do recent studies suggest about reducing the risk of Alzheimer’s disease through lifestyle choices?
Answer: Recent studies indicate that adopting healthy lifestyle choices, encompassing both mental and physical activities, can significantly reduce the risk of Alzheimer’s disease.
Question: How does social engagement contribute to cognitive well-being?
Answer: Social engagement, such as maintaining friendships and participating in interactive activities, has a positive impact on cognitive well-being, potentially lowering the risk of cognitive decline and dementia.
Question: What is the role of exercise, including aerobics and strength training, in supporting cognitive function in older adults?
Answer: Exercise, including both aerobics and strength training, plays a vital role in supporting cognitive function in older adults by enhancing blood flow to the brain and potentially preventing age-related brain changes.
Question: How can activities like learning new words, using all senses, and embracing new routines contribute to cognitive fitness?
Answer: Engaging in activities like learning new words, stimulating all senses, and embracing new routines can contribute to cognitive fitness by challenging the brain and keeping it active and alert.