While memory changes and declines may be perfectly normal as we age, significant memory problems or decline in thinking skills should not be. Some of these changes could be related to physiological processes reducing in function with age.
Many of these processes can be managed, including exercise, healthy diet, sleeping well and managing stress and depression.
Exercise Regularly
Regular physical exercise not only strengthens your heart and muscles, but it’s also good for brain health. Studies have demonstrated that staying physically active lowers one’s risk for cognitive issues like dementia; furthermore, one 2019 study concluded that those who exercise regularly could actually reverse some of the natural decline in brain connections associated with ageing.
At least 150 minutes of moderate physical activity should be included each week, such as walking, swimming or tennis – this can include activities such as walking, swimming and tennis – to improve mood and reduce stress levels. Exercise also has additional health benefits including improved mood and reduced levels of anxiety.
Eat a Well-balanced Diet
A healthy diet provides the body with essential nutrients it requires for proper functioning, lowering risk factors associated with chronic health conditions that contribute to cognitive decline.
Eating a balanced diet requires eating foods from each of the five food groups on a daily basis, in their recommended amounts. Choose foods low in saturated fat, added salt and added sugar; anything outside these categories should only be consumed occasionally.
Studies indicate that those who closely adhere to a Mediterranean or MIND diet may be less likely to develop Alzheimer’s. Such diets prohibit processed meats and sweets while including vegetables, whole grains, fruits, nuts and olive oil as part of their regular meals.
Get Enough Sleep
Memory problems are part of everyday life; when they become frequent and permanent, however, it could be an early indicator of cognitive decline. A good night’s rest helps protect against this from happening.
Sleep is essential to our overall health and well-being, just as important as eating nutritiously and exercising regularly. A lack of quality restful sleep has been linked to chronic disease as well as raising risks such as Alzheimer’s and other forms of dementia.
Make sure that you get enough sleep by sticking to a regular schedule for going to bed and rising up. Avoid caffeine, nicotine and alcohol late in the day as these substances may disrupt restful restful slumber.
Maintain a Healthy Weight
Over time, aging causes brain cell activity to decline and cognitive processing to slow. But regular exercise, eating balanced meals and sleeping enough can help stop mental decline from progressing further.
Maintaining a healthy weight helps relieve joint stress while decreasing risks for heart disease, high blood pressure, diabetes, depression and dementia that increase cognitive decline risk. Furthermore, keeping at an appropriate weight also allows you to keep up with chronic medical conditions as well as your medications more easily.
Reducing alcohol consumption and quitting smoking may also have positive results on your brain health.
Avoid Smoking
Quitting smoking is one of the best ways to protect your brain. Studies have revealed that smoking increases risk of cognitive decline and dementia as it reduces volume in the brain – this shrinkage may even remain irreversible when people quit later.
Most smokers become hooked because it has become part of their daily routine or way to cope with stress and negative moods. Consulting a counselor and developing new healthy habits can help break this chain; doing so also reduces your risk for chronic health conditions like high blood pressure, diabetes and depression.
Avoid Alcohol Consumption
Consuming too much alcohol is damaging to the brain. Over time, this can result in alcohol-related brain damage (ARBD).
ARBD affects thinking and memory processes and may lead to other health concerns.
If you drink, aim to adhere to Australian guidelines of no more than two standard drinks for men and one for women per day. In addition, try developing interests and activities outside of alcohol that will provide something else to do in case the urge to drink arises.
Keep Your Brain Active
As with physical exercise, brain-stimulating activities are also an invaluable way to keep the mind healthy. While mental decline may become inevitable with age, there are certain steps you can take to slow it and potentially avoid memory issues.
Studies demonstrate the power of cognitive activities like reading, playing cards, putting together jigsaw puzzles, crossword or word puzzles, chess and sudoku as brain exercises to promote new cell growth in the brain and build up functional reserves against future cell loss. Activities like these provide great brain exercises!
Keep yourself socially active – studies link isolation to brain atrophy; seek opportunities for social engagement.
