The older you get, the more your cognitive power declines. The good thing is, there are many ways in which you can keep your mind sharp as years progress. Through cognitive training, even old patients in the early stages of loss of memory can increase by 40% of their memory test scores. Are you looking to keep your mind sharp and up your brain game? Below are some science-backed methods to boost your brain health. As it turns out, to keep your brain young, you do not need much time.
Stimulate your brain by eating healthy food.
Some foods like fish, nuts, and salads have been linked with improving overall brain health. To keep your mind sharp, include the following foods in your diet.
To improve your cognition, eat baked or boiled fish. Fish contains Omega-3 fatty acids that are a major brain-building block. People who take foods rich in Omega-3 three or more times a week have a 26% lower risk of brain lesions that cause memory loss.
To keep a sharp mind, consider a Mediterranean diet. It includes a healthy amount of olive oil. Older people who take a Mediterranean-style diet have a 35% lower risk of poorly scoring in brain tests.
Other foods include green tea that is rich in polyphenols and antioxidants. These reduce the risk of Parkinson’s and Alzheimer’s diseases.
Exercises such as running are good for your physical fitness and boost your brain health. Performing cardio for 15-20 minutes a day can reduce your risk of contracting Alzheimer’s disease. It is due to an increase in blood flow that helps the brain cells to communicate better. Women who have high physical fitness in their midlife have an 88% lower risk of contracting dementia.
Draw or play games
Do you want to keep a sharp cognition? Play some games or draw some art. Adults over 50 years who do number and word puzzles have an equivalent brain function to a person who is ten years younger. Therefore, playing games like sudoku, trivia, chess, or scramble enhances a person’s cognition.
Keep your blood pressure in check.
According to a 2012 study published by The Lancet, if you have high blood pressure when you are young, you are more likely to damage and lose brain matter as you age. Blood pressure above 120/80 can deprive your brain of nutrients and blood over time.
Control the levels of stress
Stress leads to an increase in cortisol production in your body. This can affect your memory, production of neurotransmitters, and learning. Compared to those with average cortisol levels, individuals with higher cortisol levels in their 40s and 50s perform worse in cognitive tasks than per a 2018 study conducted by Neurology.
Get plenty of sleep
According to the National Institute on Aging, sleep problems can cause trouble in cognition and concentration. According to the National sleep foundation, when you are asleep, the newly learned skills and memories go to the permanent regions of the brain. Adults who are above 65 years should aim to sleep between 7 -8 hours each night. To stay asleep, you should limit the use of stimulants, and alcohol, stay consistent and avoid heavy foods.
A brain is your processing system. Ensuring brain health makes your mind sharp, concentrated, full of focus, and improved cognition. Ensure you follow the above tips and others that your neurologist may give your brain to remain sharp even at old age. If you need help staying motivated, Assisted Caregivers can provide more than medical care; they also provide companionship and support in keeping your brain active.