Experts suggest that older adults can improve their chances of maintaining a healthy mind by managing health problems, exercising daily, eating a healthy diet, getting plenty of sleep, learning new things and staying socially engaged.
Maintaining a Healthy Mind as You Age
If you are a parent, you probably want to keep your brain healthy as you get older. You have probably heard the benefits of exercise, diet, and stress reduction, but did you know there are more ways to maintain a healthy brain? This article will discuss the benefits of these three lifestyle factors. By following the tips in this article, you can maintain a healthy brain as you age. So, what are these habits?
Exercise
A lot of people think that aging means that your brain will begin to decline and you will lose the ability to remember things, but that’s not necessarily the case. Research indicates that physical activity and mental exercise help to maintain brain health. These behaviors protect the brain from shrinkage and increase neurogenesis. If you’d like to avoid cognitive decline and loss of memory as you age, consider engaging in a daily exercise program.
Diet
Dr. Mirella Diaz-Santos, an adjunct assistant professor at UCLA and an expert on Alzheimer’s disease, offers specific tips for keeping the brain healthy as you age. For instance, what might be brain-healthy for a parent in their 30s might not be the same for a parent in their 60s? She advises those with advancing years to eat plenty of antioxidant-rich, high-fibre foods.
Stress reduction
Studies have shown that stress is bad for your brain, affecting your memory and many other functions. It also promotes inflammation, which affects heart health. In addition, stress is linked with several chronic diseases of the heart and brain. Fortunately, stress is treatable and can be reduced through a variety of strategies. The first step to reducing the effects of stress is to identify your stressors. You may be surprised to learn that stress can affect both men and women differently. Modalert is the best option for reduce stress.
Mental stimulation
Increasing your level of mental stimulation as you get older is an important way to protect your brain from deterioration. Mental gymnastics, like solving word puzzles or math problems, help keep your mind sharp and active. Incorporating a variety of activities into your daily routine is also crucial, so that your brain remains sharp and alert. And while most activities that involve manual dexterity are beneficial, people should also try to incorporate more activity to keep it strong. Modalert 200 or Modvigil 200 is help to improve mental stimulation.
Alzheimer’s disease
One way to help your brain stay healthy as you get older is to eat a nutritious diet. A diet that is high in fruits and vegetables, whole grains, lean meat, and low-fat dairy products is best. Limit solid fats and sugar and keep your portions small. A Mediterranean diet has also been shown to reduce the risk of Alzheimer’s disease. You can also follow a program aimed at increasing the amount of water you drink.
Drugs
Taking nutritional supplements and online puzzles is not the only way to keep your brain functioning properly. Mall walking, pickle ball tournaments, and other social activities can help too. Research indicates that a combination of social factors and healthy habits will benefit your brain function as you age. Drugs for brain health are not the answer. This book will give you tips on what to do and not do to keep your brain healthy as you age.
Sleep
Getting sufficient sleep is critical to maintaining brain health as we age. Lack of sleep is linked to slower thinking and a higher risk of dementia. Sleep medications may worsen cognitive problems. Sleep hygiene consists of habits that help the body relax and settle down at night. According to Dr. Josef Pervez, Associate Professor of Neurology at Stanford University, sleep brain activity has a unique structure that helps us consolidate new memories and learn new things.
How to maintain brain health
Here are some tips for filling—and not draining—your reservoir of brain power:
1. Exercise regularly.
Daily physical exercise has been shown to prevent or postpone your risk for Alzheimer’s disease and other dementias. As little as 15 to 30 minutes a day can make a difference.
2. If you smoke, quit.
Tobacco use can harm all your organs, including your brain. But stopping now improves your chances for healthier brain function in the future, even if you’ve smoked for many years.
3. Take care of your heart.
A healthy brain requires a good cardiovascular system. If you have high blood pressure, high cholesterol, diabetes, or atrial fibrillation, follow your doctor’s advice.
3. Avoid a high-sugar diet.
High blood sugar can increase your risk for dementia, even without diabetes. So avoid highly sweetened foods like sodas and candy.
4. Keep your mind stimulated.
Games and puzzles are great. But also consider volunteer and social activities that keep you independent and engaged with friends and family. For example, learn new computer skills; participate on a board, in a book club, or dance group; or try gardening, crafts, or cooking.
5. Avoid certain drugs.
Talk to your doctor about your medication—both prescription and nonprescription. For brain health, you want to avoid dangerous interactions or being over-medicated.
6. Moderate or avoid alcohol.
Drinking has a stronger effect on our bodies as we age. Experts advise a limit of one drink per day for women and two drinks per day for men.
7. Prevent falls.
Falls can cause a head injury, broken bones, or other harm that triggers gradual or sudden loss of function. To avoid falling, practice balance and strength exercises. Beware that drinking and drugs can affect balance. And be careful: watch for uneven walking surfaces and cords that can trip you. Wear shoes or slippers with good soles. Avoid going barefoot or walking in stocking feet. If you bike or ski, wear a helmet.
8. Minimize stress.
Hormones secreted when you’re under stress have a stronger effect on older brains, challenging your ability to recover from emotional upset. So take change slowly and learn ways to cope with anxiety or tension.
9. Sleep well.
Inadequate sleep is linked to slower thinking and risk of dementia. Seven to nine hours a night is best. But be wary of sleep medications that can make cognitive problems worse. Instead, talk to your doctor about “sleep hygiene”—that is, habits to help your body settle down at bedtime.
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