Mental decline is regrettably common and it’s one of the most feared consequences of aging. You develop various thinking abilities that peak around the age of 30 and subtly decline with age. There are changes in the way the brain manages memory, thinking, and other mental processes. Cognitive impairment can come suddenly or gradually, and can be permanent or temporary. There’s no treatment that can prevent it, but there are things you can do to delay age-related cognitive decline. Keep on reading to find out what it takes to maintain a healthy brain.
Get Physical Exercise
At present, more and more people live a sedentary lifestyle. Much of the day is spent watching TV, playing video games, reading, or using a computer/mobile phone. What about you? Fixing a sedentary lifestyle requires a conscious effort. If you’re struggling to get motivated and work out, try walking. Walking can reverse the harm of prolonged sitting to the peripheral arteries in the legs. Plus, it can build up the brain. Walking for days at an end results in improvements in white matter and memory. The point is that you need to remain active. It’s very healing.
Exercise has several mental benefits, including but not limited to sharper thinking and memory, a decreased level of stress hormones, a hindrance to the aging process, improved processing of emotions, and decreased brain fog. Working out on a regular basis gives you an enormous feeling of well-being. Even modest amounts of physical activity can make a difference. You don’t have to go overboard to work out. Start by walking your dog. It’s great for cardiovascular fitness, stronger muscles and bones, and lower blood pressure. Your furry friend is committed to only you, so your dog is the perfect exercise buddy.
Engage In Challenging Memory Activities
How do you exercise your brain? Maintaining healthy brain functioning entails challenging your memory and cognitive skills. Your thinking or cognitive skills are less likely to decline when you keep your mind active. Hence, brain training can help slow down or prevent memory loss, dementia, Alzheimer’s disease, and other mental health problems.
One great brain activity is playing Brainable’s memory games or those of other sites, puzzles, word games, chess, and the like. You can play any of these memory games with your friends, children, and other family members, serving as a great bonding activity. Enjoy playing memory games every day and exercise your brain simultaneously.
You can also challenge your memory by recalling recent and past events. A family member or caregiver can conduct a recall test. The participant is presented with stimuli, such as picture cards. The participant is then asked to remember the pictures on the cards after a couple of minutes. You can also do this alone by keeping a journal. List down all the things you see in a room, and then go out and try to recall and write them on another blank page. After which, compare the two lists to check how many right answers you’ve gotten.
Add Smart Foods and Supplements to Your Diet
Good nutrition can help your mind, as well as your body. If you eat certain fruits and vegetables, you’re less likely to develop cognitive impairment. A glass of orange juice can boost your memory, thinking, and mental ability. You should go easy on added sugar because it’s linked to heart disease and other conditions. When talking about brain foods, we can’t ignore fatty fish. Trout, tuna, herring, and sardines are all rich in omega-3 fatty acids, the building blocks of the brain. Atty fish sharpens memory and improves mood. Blueberries and other deeply colored berries have anti-inflammatory and antioxidant effects.
The consumption of trace minerals is key for several metabolic processes. They’re metabolized in the cells and at different points of entry into metabolic pathways. Trace minerals improve concentration. In case you didn’t already know, people take supplements to deal with conditions such as Alzheimer’s disease. Manufacturers have been formulating trace minerals for optimum health, so you can be the healthiest you. If you want to be sure you’re meeting your needs, reach out to a healthcare professional and see whether supplementation might benefit you. Trace minerals are needed in small quantities in the body. Without them, you wouldn’t function properly.
Get Plenty of Quality Sleep
Sleep plays an important role in eliminating toxins from the brain, which build up while you’re awake. Sleep deprivation hinders learning, slows reaction time, and impairs cognitive performance. Scientists have always believed that people struggling with dementia don’t sleep too well. Sleep isn’t a commodity that can be purchased or traded. The question now is: Are you getting enough ZZZs? If you’re not getting enough rest, that can spell trouble. You’ll end up nodding off at your desk. Got to bed at the same time every night and get up at the same time every morning. The bedroom should be cozy, inviting, and void of light.
Adults need about seven hours of sleep to keep the mind and body healthy. Daytime exercise can help you fall asleep faster. If possible, take long walks, ride your bike more often, and sign up for boxing lessons. Napping can be relaxing, but if you nap for too long, you’ll have trouble falling asleep at night. Rather than listening to the news before going to bed, put on some good music. Classical music lower down blood pressure and reduces stress. If you’re looking for soothing sounds, search for sleep music. The music becomes the pillow you rest your head on.
Care For Your Emotions
If you’re anxious, depressed, or exhausted, don’t be surprised if you score poorly on cognitive function tests. Emotions get in the way of logical thinking. It’s difficult, if not impossible to think clearly about the next course of action. When trying to exercise control over your emotions, don’t sweep them under the rug. Put simply, don’t ignore your problems. It’s necessary to face and manage them. Think before you act. Give yourself enough time to think be calm. Even short emotional episodes can produce effects on brain activity.
It’s important to maintain a healthy brain. There are four main factors that directly impact your cognitive function and maintain brainpower.