Research shows that the Mediterranean diet promotes healthy aging, and reduces the risk of certain cancers, Alzheimer’s, dementia, Parkinson’s disease, and depressive symptoms in older age. These results are based on Brain Magnetic Resonance Imaging Measures in young and older adults.
Do you want to age-proof your brain? Then savor Mediterranean diet, a simple, cost-effective solution!
5. Exercise daily to keep your brain sharp
According to Michelle Ploughman, the clinical research scientist “exercise is brain food.”
Research supports that daily exercise whether mild or intense protects the brain and heart. Even brisk walking for 30 minutes can lift your spirits. Physical exercises enhance memory, creativity, concentration and help in speedy thinking.
Regular exercises can beat stress, anxiety and long-term depression according to the American Psychological Association. It can also improve the connection between brain cells and develop new nerve cells. As a result, you can have a sharp brain, and keep your brain efficient and adaptive even when aging.
Exercises also decrease the risk of cancer and Alzheimer’s disease and other neurodegenerative disorders associated with age. Be physically active to retain your brainpower always!
6. Stay organized
If you want to avoid forgetfulness (like unable to recall where you kept your car keys or spectacles) at your old age, then you must stay organized.
The best way is to take advantage of planners, to-do lists, calendars, shopping lists, address books, and file folders. Why not keep your information accessible? It’ll help you better concentrate on learning and remembering important matters. You can make your life easier by designating a place at home for your keys, diaries, glasses and other items you use often. An organized lifestyle boosts brainpower and productivity.
Clear the clutter!
7. Maintain healthy social network
Do you know that social isolation carries the same health risks as obesity, physical inactivity, and smoking?
In-person socialization is more important than making friends on Facebook. Because online conversation is all about what is cool and what is not socially relevant. Modern conveniences and technology give pleasure!
But, hanging out with friends and attending parties are powerful stress-busting medicines according to Stanford University health psychologist Kelly McGonigal.
Loneliness does as much damage as 15 cigarettes a day.
Stronger your social ties, lower the risk of dementia, memory loss, and longer life expectancy. You can ensure regular social activity through volunteering for a cause, job, engaging new hobbies, joining groups of similar interests, traveling and so on.
8. Play sports regularly
Playing sports gives you a quieter and healthier nervous system. A new study from Northwestern University showed that athletes can process information and situation better than non-athletes.
Even if you don’t aim to be an athlete, engaging in some sort of sports like badminton or football or swimming on a regular basis can make your brain more plastic. It will help your brain to develop new neurons, connections, and reorganize its neural networks.
But protect your head! Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.
9. Practice mindfulness
Mindfulness helps you change your mind for the better and keep your brain sharp. The pre-frontal cortex is the area of your brain responsible for things like planning, problem-solving, and controlling your emotions. The grey matter in this area can become thicker after practicing mindfulness, showing increased activity in these areas of thought.
Read on to know How Mindfulness Can Improve Your Overall Mental Health
10. Avoid repetitions
Repeating something many times in a short period slows your brain. Even if you’re studying for an exam, restudy the essentials after an increasingly longer period of time. You can also space it out as once an hour, or every few hours, and then every day. You can master complicated information by spacing out periods of study.
But repetition is necessary when you want to learn something new.
When you hear, read or think something new just say it loud or write it down. That way, you reinforce the memory or connection. For example, If you’ve just met a stranger, ask his or her name and use it when you speak. “So, John, where is your hometown?”